ACSM Publishes Updated Resistance Training Guidelines

In this guide, I’m going to tell you everything you need to know to design an effective upper body workout, and I’ll include 5 sample workouts of my own for you to use. Discover new training methods based on scientific knowledge, improve your form and technique and seriously track your fitness goals. They might be challenging at first, but with consistency and dedication, you’ll see your strength and muscle mass skyrocket.

Incline Cable Chest Press

When performing curls, keep your upper arms as stationary as possible. This isolates the biceps and prevents other muscles from taking over the movement. This position also allows for better force application throughout the curl.

The Optimal Amount Of Volume

Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout. Isolation exercises (e.g., bicep curls, tricep extensions) are useful for targeting specific muscles and improving muscle definition or addressing weaknesses. However, they should complement, not replace, compound exercises, which are more effective for overall muscle gain. In addition to protein, maintaining a calorie surplus is vital for muscle gain.

The Best Workout Plan for You (Hint: It’s Not What You Think)

Unlike free weights, cables keep the resistance consistent throughout the entire range of motion. The cambered bar incline press is one of the best-kept secrets in chest training. Many lifters overlook it because they aren’t familiar with the cambered bar. This exercise offers a unique range of motion that maximizes upper chest activation.

Dumbbell Pullover: S-Tier Exercise

In this vein, Sarah thinks the best exercise to build quad muscles is the pendulum squat. So, she adds, the ‘best’ exercises are actually what make those things possible for you. While there are several factors to consider (listed below) and the scientific papers give us a broad overview of which exercises to target, ultimately, it’s about finding what suits you.

Shoulder Press: D-Tier Exercise

And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don’t eat, you might feel slow-moving or lightheaded when you exercise. How much protein you should eat depends on your activity level and overall health. If you’re highly active, older, or managing a medical condition, a health care provider or registered dietitian can help determine the amount that’s appropriate for your individual needs. “Trying to hit your target grams of protein in a day just from whole food sources can be hard,” Wardlaw says. Your body also needs protein to help heal injuries and maintain muscle health when you are less active than normal.

Body Type Matters

Focusing on a specific muscle or two per training session means you can work every area with more overall volume instead of splitting your energy across a full-body workout. And more overall volume for a specific muscle often means more overall growth. And sure, we all want to train in ways we’re emotionally connected to.

Isolation exercises, like bicep curls or tricep extensions, can also be beneficial for targeting specific muscles, but they should complement a foundation of compound lifts. Consistency, proper form, adequate rest, and a balanced diet rich in protein are equally crucial for maximizing muscle growth. Incorporating these three compound exercises—squats, deadlifts, and bench presses—into your workout regimen will create a solid foundation for muscle gain. Focus on progressive overload by gradually increasing the weight or reps over time to continually challenge your muscles. Pairing these exercises with proper nutrition, adequate rest, and consistent training will yield significant gains in both strength and size. Remember, mastering the form and technique of these movements is paramount to reaping their full benefits and avoiding injury.

But here’s the thing—muscle growth isn’t just about lifting heavy weights; it’s about progressive overload, proper recovery, and the right fuel to keep your body growing strong. A workout split is working if strength, muscle size, or endurance improves over time. Signs of an effective split include steady progress in lifts, muscle fullness, and good recovery between sessions. If stagnation, excessive soreness, smartcustomer madmuscles or lack of progress occurs, adjustments in frequency, volume, or intensity may be needed. Adjusting a workout split involves modifying training days, volume, or exercise selection to match personal availability.

And at the end, I’ll add a bonus factor, time efficiency, to see which workout split gets you the most gains in the least time. Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs. Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health.

This can be done by adding more sets to an exercise or incorporating additional exercises that target the same muscle group. For instance, if you’re currently doing 3 sets of squats, try increasing to 4 sets in the following weeks. Alternatively, you could introduce a new squat variation, like front squats or Bulgarian split squats, to further challenge your leg muscles. Increasing volume ensures that your muscles are exposed to more work, which is essential for growth.

The Best Muscle Groups To Train Together

But practically speaking, if you go too heavy then you’ll likely need to do more sets and it might come with a little bit more joint wear and tear. There may be a benefit to specialization cycles where high volumes can be beneficial for a given muscle group. Some people can do well with lower volumes and some people who need to be on the higher end. So here’s a master list of all the exercises Dr. Mike recommended. This is our newsletter for women who are interested in getting bigger, stronger, fitter, and better looking.

Vertical Pushing Exercises

• By maintaining this routine, you create a sustained environment conducive to building strength and size.
• (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).
• Muscle hypertrophy and strength development are key goals in resistance training, and various training splits are employed to optimize these outcomes.
• With a chest support, it allows you to focus on your upper back without compromising your spine.
• Resistance training splits do not inherently influence hypertrophy or strength gains when training volume is controlled.
• Variations like incline or decline bench presses can shift the focus to different areas of the chest, ensuring balanced muscle growth.

Yes, a Smith machine can be one of the most effective tools for building muscle when you want a stable bar path, safer solo training, and efficient full body workouts at home. This RitFit guide explains what makes a Smith machine effective for hypertrophy, how to choose the right setup, and which exercises deliver the most value for muscle growth. One of the most important parts of stimulating muscle growth is to lift with a deep range of motion.

Evidence Based

But if you aren’t a powerlifter or athlete, there’s nothing wrong with focusing purely on building muscle. The duration of your rest periods significantly impacts the hormonal and metabolic environment of your workout. For maximum muscle growth, research suggests resting between 60 to 90 seconds for isolation movements and up to 3 minutes for heavy compound lifts. I also understand the appeal of bodyweight exercises and their role in muscle gain, especially for those without access to gym equipment.

To perform deficit deadlifts, stand on a platform or weight plate that elevates your feet. This increase in height forces you to lower the barbell further than a standard deadlift. Focus on maintaining proper form throughout the movement, engaging your core and keeping your back straight. Progress by adding weight or increasing repetitions over time.