<iframe src="//www.googletagmanager.com/ns.html?id=GTM-MJJRL7" height="0" width="0" style="display:none;visibility:hidden"> UFC GYM | Build Muscle With This Full-Body Workout Routine
Back

Build Muscle With This Full-Body Workout Routine

Build Muscle With This Full-Body Workout Routine.png

Get stronger, build muscle. It’s why a lot of people work out, lift weights, or hire a personal trainer. Most people have another reason too. Maybe you want to play a meaner game of basketball, look good in jeans, or pick up your kids without worrying about hurting your back. Maybe you want to look your best for an upcoming event like a wedding or vacation. Or maybe you’ve decided to become a superhero.

If you want to build muscle, you have to challenge all the major muscle groups in your body with the right kind of resistance training in order to promote growth. In other words, it takes work. There’s more than one way to do this, but resistance training combined with a full-body workout routine is one of the most effective ways to build muscle and strength, according to a recent study.

Here’s what it takes to build muscle:

Lift Heavy Stuff

Think about the last time you tried to pick up a heavy box. You squat down, grab the box at the base, and stand up, lifting with your legs. At the same time, you grip the box, keep it close to your body, and tighten your core. It’s a compound movement that works multiple muscle groups and puts your muscles under mechanical tension. Put your muscles under more mechanical tension (the fancy way of saying “lift heavy stuff”) and you’ll build muscle strength and size.

Feel the Burn

You’ve probably heard the phrase before, but what does it really mean? Even if you’re new to working out, you’ve probably experienced a burning sensation in your muscles before. It’s a signal from your muscles letting you know they’re fatigued.

You can fatigue your muscles in the gym with the right kind of workout, but you can also experience metabolic stress (aka “the burn”) from other activities, like standing in line holding a heavy suitcase, squatting for long periods, or carrying heavy stuff when helping a friend move a couch or refrigerator. Research shows that metabolic stress is another key factor that leads to muscle growth.

Recognize Muscle Soreness

When you put your muscles through a solid workout (that could be in the gym or a day doing taxing yardwork, for example), muscle fibers are damaged in the process. Ever wonder why your muscles are sore a day or two after doing something strenuous? It’s called delayed onset muscle soreness, and it’s generally a good sign that your muscles are growing through exercise-induced muscle damage.

Hit the Gym to Build Muscle With This Full-Body Workout

If you’re willing to put in the work, lift heavy stuff, fatigue your muscles, and deal with a little muscle soreness, you’re ready to hit the gym for a full-body workout routine and start building muscle. You’ll be lifting weights, but that doesn’t mean you’re going to turn into a hulk-sized bodybuilder. This training strategy will help you build lean muscle mass, elevate your metabolism, and increase strength.

For each exercise, choose a weight that forces you to work hard to complete the recommended number of reps (too heavy and you risk getting injured; too light and you’ll miss out on some muscle-building benefits). Fit this muscle-building workout into your schedule three days a week. Stick with it for at least a month. Eat a healthy, protein-rich diet and you’ll get results.

Exercise

Sets

Reps

Rest between sets

Legs – Barbell Squats

3

8–10

1 minute

Chest – Bench Press

3

8–10

1 minute

Back – Seated Cable Row

3

8–10

1 minute

Lower Back - Deadlift

3

6–8

1 minute

Triceps – Triceps Cable Pushdown

3

8–10

1 minute

Biceps – Standing Barbell Curl

3

8–10

1 minute

Calves – Standing Calf Raises

3

8–10

1 minute

Abs – Cable Crunches

3

10–15

1 minute


Lifting weights using compound movements will help you build muscle fast. But there’s more than one way to build muscle, get stronger, and improve your physique and overall fitness level. Need a place to work out or want a personal trainer to build a customized training plan to help you build muscle? Visit a UFC GYM in your area for more information.

Get a 5 day pass

TRAIN WITH US FOR FREE Learn More
Leave Feedback