The Best Routine for Increasing Muscle Mass

HOW TO USE HORMONES (non-synthetic) AND REST TO YOUR ADVANTAGE

The standard industry line is that body composition is 80% diet and 20% exercise. But when you’re goal is to add significant muscle mass, I would argue that it’s 50/50.

Your workout routine is the only natural way to tell your body to start adding muscle. Which is typically done through the release of testosterone, HGH, and other anabolic hormones.1,2 Why do you think lions are so muscular? It’s not because they’re doing 5x5 squats on the African savannah, it’s because they have extremely high testosterone levels. In humans, the best way to increase anabolic hormone production is through compound exercises, (exercises that work more than one muscle group at a time). Below is a workout routine to do exactly that.

Monday

Description Reps Sets Notes
Deadlift 5 5 Instructional Video
Wall-Sit 45 seconds 4 Knees should be at a 90 degree angle to the ground
Rows 4 8  
Plank 45 seconds 4 Focus on sucking your belly button into your lower back for form.

Wednesday

Description Reps Sets Notes
Bench Press 4 8 Use dumbbells, and bring them down to your armpits before pushing up.
Bicep Curls 3 12 If you have to swing your torso back to lift the weight, it’s too heavy.
Military Press 4 8 Particularly important to do slowly
Crunches 3 25  

Friday

Description Reps Sets Notes
Squat 5 5 Instructional Video
Leg Curls 3 10  
Skull Crushers 4 12 Particularly important to do slowly
Flutter Kicks 45 seconds 3 Focus on flexing your abs when you do this exercise to guarantee proper form.

You’ll notice that this routine only requires three workout sessions per week. That’s because proper rest is just as integral in building muscle as working out. This assumes that you do heavy weight, and go to failure on the last rep of each set, every time you workout.


 

Author: Max Porter
Author Bio: Max is a regular guest author on Nutrition Souq. He is a certified fitness trainer and nutritionist who specializes in corporate wellness. He’s also author of “The Coachella Diet: A New Age Diet to Promote Weight Loss, Gain Muscle, and Recover from Drug-Induced Hangovers.” When he’s not writing, Max is also a public speaker on fitness industry trends at venues such as the ECA World Fitness Convention.


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Max Porter

Max is a regular guest author on Nutrition Souq. He is a certified fitness trainer and nutritionist who specializes in corporate wellness. He’s also author of “The Coachella Diet: A New Age Diet to Promote Weight Loss, Gain Muscle, and Recover from Drug-Induced Hangovers.” When he’s not writing, Max is also a public speaker on fitness industry trends at venues such as the ECA World Fitness Convention.