5 Workouts That Build Muscle and Mass Fast
- Barbell chest press: Do 4 sets of 6-8 reps.
- Barbell row: 4 sets, 8-10 reps.
- Decline dumbbell chest press: 4 sets, 6-8 reps.
- Weighted pullup: 4 sets, to failure.
- Do 10 sets of 10 with 1-minute rest in between sets.
- 10 sets of 10 with 1-minute rest between sets.
How many hours a week should I workout to build muscle?
A common rule of thumb is to do 30 minutes of moderate physical activity each day, totaling a minimum of 150 minutes of moderate exercise each week. Or you can shoot for a minimum of 75 minutes of intense exercise each week.
What body parts to work on what days?
Below is the common workout split example:
- Monday: Chest and triceps.
- Tuesday: Back and biceps.
- Wednesday: Legs and shoulders.
- Thursday: Rest.
- Friday: Chest and triceps.
- Saturday: Back and biceps.
- Sunday: Legs and shoulders.
What’s the best workout split?
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
