Workout Plan to Get Big

Not all weight training plans to get big are the same, but they do share certain elements, including that they’re based on high-volume workouts. When you’re trying to build muscle mass, your workouts have to provide enough of a stimulus to break down and overload the tissue. This stimulates the muscle-growing process, which also requires an adequate period of rest and an appropriate nutritional plan.

  1. Muscle-Building Routine

    • Because your workouts will include a high number of exercises, sets and reps, split your muscle groups into separate sessions. This gives you more time to focus on the muscles assigned to each day. On Tuesdays and Fridays, work your legs, back, biceps and core. On Wednesdays and Saturdays, target your chest, shoulders and triceps. Pick two to three exercises for each muscle you’re working each day and do four to six sets of six to 12 reps of each exercise.

    Ensuring Overload

    • In order for your sets of six to 12 reps to cause an adequate amount of stress to reach overload, you have to lift an appropriate amount of weight for each exercise. The Department of Kinesiology and Health recommends an intensity of 70 to 80 percent of your one-repetition maximum, which will cause you to reach muscular failure between six to 12 reps. If you’re unable to reach six reps, the weight you’re using is too heavy. If you can do more than 12 reps, the weight is too light. Keep your rest periods between each set to about 60 seconds. The goal of your workout is to cause muscle exhaustion, and the short rest periods between sets will facilitate reaching exhaustion.

    Types of Exercises

    • There are two types of exercises you will be doing in your workout: compound and isolation. Compound exercises recruit multiple muscle groups because they require movement at multiple joints. Examples of compound exercises are bench presses, lat pulldowns, squats and lunges. According to Pete McCall of the American Council on Exercise, compound exercises are more effective for building muscle mass. Isolation exercises, which involve movement at a single joint, are ideal if you’d like to improve definition. Examples include biceps curls and triceps extensions. Incorporate both into your workout, completing compound exercises before moving onto isolation ones.

    Impact of Recovery and Fueling

    • Your muscles grow during the days in between workouts. The damage that they endure from your workouts stimulates protein synthesis, which in turn helps to build muscle mass. If you don't give your muscles the rest or fuel they need between sessions, you’ll significantly limit your muscle size developments. Get at least eight hours of sleep per night and stay hydrated when you’re training at such a high volume. Increase your daily calorie intake by 250 calories every day and make sure you’re getting 0.65 to 0.80 grams of protein for every pound that you weigh per day. This will ensure that you’re getting enough fuel for the muscle-building process.