In this post, I’m going to show you a 4-day dumbbell workout routine you can use to build muscle.. It’s a push/pull routine comprising four different workouts – two push workouts, and two pull workouts. Each muscle group is trained twice a week. The push workout is focused on the pushing movements for the upper […]
Hypertrophy Rep Range: Why High Reps With Low Weights Builds Muscle
What builds the most muscle? Should you do more reps with lighter weights? Or are heavier weights and low reps the way to go? Long story short, both high reps with lighter weights AND low reps with heavier weights do a similar job of building muscle. That is, you’ll see similar levels of growth with […]
5 Day Dumbbell Workout Plan for Muscle Growth
If you want a 5-day workout routine you can use to build muscle, one that requires nothing more than a couple of adjustable dumbbells, a bench and your own bodyweight, this page will show you what to do. This 5-day dumbbell workout plan is designed for lifters who have moved past the beginner stages of […]
How to Warm Up For Weight Training
If you’re looking for a weight training warm-up that’s relatively quick, effective and contains nothing complicated or fancy, this page will show you what to do. A good warm-up helps to prepare the joints, the muscles and the nervous system that controls those muscles for the harder work to come. However, while warming up can […]
How to Lean Bulk Without Getting Fat: A Simple Guide
If you want to know how to lean bulk, so you can put on muscle while keeping fat gain down to a minimum, this page will show you how. What Does Bulking Mean? Bulking describes a training program and diet set up for the primary goal of building muscle and putting on weight. During a […]
3 Day Dumbbell Workout Plan – Push/Pull/Full Body Split
If you want a simple but effective 3-day workout routine that will build muscle, one that uses nothing but a couple of dumbbells and your own bodyweight to supply resistance, this page will show you what to do. This 3 day dumbbell workout plan involves three different workouts – a push workout, a pull workout, […]
How Long Does It Take for HIIT Results? What 10 Studies Say
HIIT, short for high intensity interval training, is often touted as a way to lose fat and improve your cardiovascular fitness with workouts that are short but extremely hard. How long does it take to see results with HIIT? If you want to improve your cardiovascular fitness and exercise performance, studies show that HIIT can […]
Upper/Lower/Full Body – 3 Day Split
If you want a complete 3-day upper/lower/full-body split you can use to build muscle, this page will show you exactly what to do. What is an Upper/Lower/Full-Body Split? The 3 day upper/lower/full-body split combines an upper/lower split with a full-body workout. The default version of the upper/lower/full-body split looks like this. You hit the upper […]
Hypertrophy Training Volume: How Many Sets Per Week?
If you want to know what the science says about how many sets your muscles need to grow, both in a single workout and over the course of a week, this page will tell you everything you need to know. Want a short and simple answer to the question of how many sets you should […]
Does HIIT Build Muscle?
Compared to lifting weights, HIIT is not a particularly effective way to build muscle. But that’s not to say it builds no muscle at all. Take someone who’s unfit and out of shape, put them on a HIIT routine for several weeks, and you’ll likely see some degree of muscle growth. That’s because any stimulus […]