Muscle Definition: Advanced Level Workout Plan | (2023)

If you have an advanced level of fitness – more than 3 years of experience – and want to improve your body shape, this workout plan is for you.

Pay attention to the training plan thatJen Jewell,an athlete from Cellucor, a well-known reference brand in the world of sport and supplementation, has prepared for you.

One week workout plan for muscle definition designed by Jen Jewell

Since the goal is to increase muscle definition, I know you've already worked out at the gym and built a solid foundation - it's time to tweak the foundation you've been building!

training organization

Each week I would like you to complete leg exercises #1, #2, and upper body exercises #1 and #2.

I've also included additional exercises for your core, which you'll add 3 days a week.(see below for an example of how you can plan your training week).

Since the goal is to get you weight training 5 days a week, I've also included 3 other exercises that spend a little more time focusing on 1-2 upper body muscle groups.

Each week, you will rotateoneof these exercises along with the others I have already mentioned.

Observation:If there's an area on your body that isn't as strong or developed as another, you can add that muscle group workout each week..

For example, many people say that their shoulders are a “weak” part of their upper body. If this is the case for you, you can rotate in the shoulder workout every week as yourDAY 5of bodybuilding.

Tips for learning how to choose your weight / what type of load you will lift in your workouts

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Rep range: 10-12/set

To executea "true" setof 8-12 repetitions. Sure, you could just put a light weight on the bar and stop at 12 reps, but that's not a true set.

a real setit means you're very close to muscle failure - the point where you can't do another rep alone with good form. If you can do a 13th rep, the weight you used was too light.

Observation! If you can only do 4-5 reps, the weight is too heavy for maximum muscle building.

Our goal is always to choose a weight that you can only do 10-12 reps at on your own.

Something to keep in mind is that if you finish your first set and feel like you have 4 or more reps left, try adding a few pounds. Likewise, I always look to make sure the last few reps of each set are really challenging for me. You really must work hard to finish the last few reps in each set.

Don't be afraid to challenge yourself with additional weight!

The moment when all of your reps feel completely manageable with good form is the ideal time to switch to a heavier weight to avoid a strength plateau (a situation with no or little variation).

(Video) How To Make Workout Plan For Muscle Building And Fat Loss? Become Your Own Trainer!

Training plan for a week:

Example week for the program:

Mondayleg day #1
Tuesday#1 upper body workout and abs workout
WednesdayCardio-only day or rest day
Thursday#2 Upper Body Workout and Abs Workout
Fridayleg day #2
SaturdayShoulder/back and chest/arms and abs workout
DomingoRest day

Extras to alternate rotation each week:

  • shoulder workout
  • back and chest
  • Arms

5 days of bodybuilding,2 days of rest(meaning no lifting weights on those days and NO, those two days don't have to be consecutive), and your "rest" day simply means not weight training.

Feel free to fill a rest day here with a cardio workout, active rest day, or total rest day, depending on your schedule and how your body is feeling.

The exercises included: You will be switching between the exercises listed below. I have included weight training exercises along with some examples of aerobic exercises to rotate.

Monday: Leg Day #1

Warm-up: 10 min on the step mill, moderate intensity for 5 min and then 5 min of the following intervals: 40 sec moderate intensity with 20 sec high intensity.

*If a stepper mill is not available, use a spinning or elliptical bike for the warm-up format. Once completed, begin the workout below:

Set 1: 3-4 sets, 12 reps/set

  • Dumbbell Lunge (24 reps – 12 lunges/leg)
  • Jump rope (30 sec)

Set 2: 3-4 sets, 12 reps/set

  • Wide Stance Barbell Squats
  • Alpinistas (30 sec)

Set 3: 3-4 sets, 12 reps/set

  • Barbell hip thrust
  • Open Stance Jump Squat (30 sec)

Set 4: 3-4 sets, 12 reps/set

  • Front lunge combination with dumbbells

Start with right foot, 1 forward lunge, feet together, side lunges and repeat for 12 reps on this leg, then switch to the other leg and perform the same forward/side lunge combination.

  • Jump rope (30 sec)

Set 5: Bonus Exhaustion: 2 sets with no rest between exercises or sets – 12 reps/exercise

  • stability ball leg curls
  • Stability Ball Glute Bridges

End the workout with 5-10 min of cardio on the step mill or Pre Cor again, focusing on the 40sec/20sec intervals during this last part of the workout.

*Observation! That no additional cardio training is needed on this day after finishing this cool down.

Tuesday: Upper Body Workout #1

The workout below is divided into circuits. Start with Circuit 1 and complete 1 set of each exercise, back to back, with no rest.

After all exercises in Circuit 1 have been completed once, rest briefly (up to 1 min) and repeat the circuit again, for a total of 3-4 sets.

Once all sets from Circuit 1 are complete, move on to the next circuit.

Circuit 1: 3-4 sets, 12 reps/exercise

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  • Pull-down with reverse grip (or chin-ups as an alternative)
  • Jump rope (30 sec)
  • Triceps extension with dumbbells
  • Push-ups (do as many normals as you can, then drop to your knees for the rest of the set)
  • hammer thread

Circuit 2: 3-4 sets, 12 reps/exercise

  • Seated cable row (v grip grip on cables)
  • Climbers on BOSU ball (ball side down - if no BOSU available, regular climbers are fine) (30 seconds)
  • Rear Delt Rows (Seated) (On the cable you are using for the Seated Rows, just switch attachments)
  • BOSU ball burpees (ball face down – if no BOSU is available, regular burpees are fine) (30 sec)
  • Overhead Slam (with medium ball)

Thursday: Upper Body Workout #2

For this workout, you'll follow the same circuit-style format you did for upper body workout #1.

Circuit 1: 3-4 sets, 12 reps

  • Arnold Dumbbell Press (Standing)
  • Dumbbell Incline Curl (15 reps)
  • Jump rope (30 sec)
  • inclined chest press
  • Inclined Skull Crushers

Circuit 2: 3-4 sets, 10-12 reps/set

  • Dumbbell Curved Row – From Lunge Position (10-12 reps/side)
  • Dumbbell Biceps Curl (Standing)
  • Lateral raises (standing)
  • Front Raises (Standing)
  • Jump rope (30 seconds)

Friday: leg day #2

Treadmill warm-up, walk on 8-12% incline for 5 min. - speed anywhere from 3.0-3.5

Set 1: 3-4 sets, 12 reps/set

  • sumo deadlift
  • Wide Stance Kettlebell Swing - Wide Stance (If no kettlebell is available, just grab a dumbbell with both hands)

Set 2: 3-4 sets, 12 reps/set

  • Wide stance squat (smith machine if available)
  • Jump rope (30 sec)
  • Smith Machine Reverse Lunges – Alternating Legs Throughout the Set (12 reps/leg)

Set 3: 3-4 sets, 12 reps

  • Dumbbell Split Squat (12 reps/leg)
  • Step-ups with barbell or dumbbells on bench – alternate legs with each step-up (30 sec)

Set 4: 3 sets, back to back with no rest, just go straight from one exercise to the next and repeatsuperconjunto, 12 reps/sets

  • leg flexion
  • leg extension

Series 5: 2 series

*Observation! For this workout you will need a band or elastic band.

  • Side-by-side squats with band around legs

Start with feet together, squat to the right, wide and low, then bring your right leg back to the middle and squat to the left, repeat this in one quick motion for 30 seconds.

  • Elbow plank jacks – with the band still around the legs for added resistance (30 sec)

*No additional cardio is required on this day. If you have time for a 5 minute cooldown on ANY cardio equipment I highly recommend this but nothing other than the warm up listed above and the leg day workout is required on leg days.

Saturday: shoulder or back/chest or arms day!


Quick workout so you have plenty of time to do one of the shorter cardio workouts when you're done lifting!

Series 1: 3 series

  • Dumbbell Front Raises (12 reps/side)
  • Overhead slams – medium ball (12 reps)
  • Dumbbell bent over back rows (12 reps/side)
  • Down Dog/Up Dog Stretch (10 seconds each stretch)

Series 2: 3 series

  • Lateral Raises – With Dumbbells and Sitting
  • Dumbbell military press (standing), alternate arms during set (12 reps/side)
  • Plank up/downs (30 seg)
  • Pular rope (1 min)

back/chest workout

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Warm-up: 1 set of 20 assisted pull-ups (using an assist band or assisted pull-up machine), followed by 15 seconds of a downward dog stretch (make sure you feel upper body, especially the back) and then perform 15 reps of assisted pushups, then begin your full workout.

*BONUS*Of course, do as many push-ups as you can on your own too!

Series 1: 3-4 series

  • Renegade Dumbbell Rows – with push-ups between each row

Get into a plank position, holding dumbbells. Do 1 push-up, row 1x on each arm, repeat. Repeat until you complete 8 rows/side for each set

  • Down/Up Dog Stretches (10 sec/each)
  • Jump rope (30 sec)

Set 2: 3-4 sets, 10-12 reps

  • Lat pull down (single arm, use handle attachment on cables for this)
  • Standing cable breaststroke flys (cable crossover)
  • 12 burpees

Set 3: 3-4 sets, 10-12 reps

  • inclined supine
  • Dumbbell Bent Over Row - Lunge Position (10-12 reps/side, switch sides)
  • Surfboard Monkeys (30 sec)

Set 4: 3-4 sets, 10-12 reps

  • Pullover with dumbbells (on bench)
  • Decline Pushups – Off the Bench

If they are very advanced, switch them and do incline push-ups with your hands on the bench).

  • Overhead slams (medium ball) (15 reps)

arm training

Set 1: 3 sets, 10-12 reps

  • Standing biceps curl (like straight bar)
  • Cable press down (with straight bar)

Set 2: 3 sets, 10-12 reps

  • hammer thread
  • Standing Dumbbell Triceps Extension
  • Side plank to plank hold (10 sec right side, 10 sec left side, 10 sec middle)
  • Climbers with sliders on their feet (if no sliders, normal climbers are fine) (30 sec)

Set 3: 3 sets, 12 reps

  • Bicep Curl on Incline Bench
  • Dumbbell Triceps Kickbacks (12 reps/arm)
  • Plank lifts (forearm plank to east) (30 sec)

Tuesday, Thursday, Saturday: Abs

3 days a week, select 3-4 exercises from the list below, 20-30 reps/exercise (unless otherwise indicated with time).

  • Reverse crunches on the decline bench (30 sec)
  • Climbers with the sliders at their feet (30 sec)
  • Hanging Knee Raise or Captain's Chair Leg Raise
  • Side plank (hold), 5 sec. / side, alternating sides for 1 minute
  • Plank (hold) with sliders on feet, bringing knee to elbow for 2 seconds, holding, alternating sides

Engage your abs as you bring your knee to your elbow using the slider (30 sec).

  • Seated BOSU Russian Twist (seated, with BOSU ball and light weight) (30 sec)
  • Plank with knee to elbow (hold)

Plank position, take left leg and bring knee as close to left elbow as possible, hold 5 seconds, switch to other leg and repeat for 1 minute).

  • Abdominal Wheel or Barbell Throws
  • stability ball toss

From the kneeling position, you can always move forward to the elevated position.

  • Stability Ball Crunch - with arms extended overhead/arms next to ears and holding dumbbell in both hands

aerobic exercises

Muscle Definition: Advanced Level Workout Plan | (2)

3-4 days/week (and yes, you can do cardio on weight training days. Do weights first and finish off with cardio on those days).

(Video) Cardio vs. strength training: What you need to know

Here are some additional exercise options for you to try. I mentioned that I wanted you to add a few cardio days each week, but also to keep things interesting. Here's a variety to switch between each week:

cardio training 1

Interval training:Recommended to do on a stepper mill, elliptical, treadmill or outdoors for a walk/jog/run workout.The workout should take 20 minutes or less!

3 min of moderate-intensity warm-up.

  • 10 minutes of the following intervals:15 seconds of super high intensity, 45 seconds of moderate intensity and repeat for 10 minutes and then move on to the next…
  • 5 min of these intervals:15 secondsmoderate intensity, 10 secondssuper high intensity, 15 secondsmoderate intensity, 20 secaltointensity and repetition
  • 2-3 minutes of cooling, moderate to low intensity

cardio training 2

15 minutescardio workout!Recommended equipment for this workout: Choose from a step mill, elliptical, fan bike, or rowing machine to quickly move from one interval to the next:

3 minutes warm-up at moderate intensity. Then move on to the following intervals for 15 minutes:

  • 15 secondsSuper tall/20 secmoderate/10 secSuper tall/15 sec moderate,repeatthis sequence until completing 15 min

cardiovascular exercise 3

Workout, circuit - no gym needed!!!

I would recommend this workout for a day when you aren't lifting weights.

Please do the following exercises in order and repeat 3-5 times for a total cardio workout!

  • 15 Burpees
  • Jump rope for 1 minute
  • 15 push-ups
  • 15 jump squats
  • Bear crawls, 30 seconds (5 forward/5 back, repeat for 30 seconds)
  • Side jumps, 30 seconds
  • Jump rope 30 seconds

REST BRIEFLY (up to a minute if necessary) and repeat the circuit again, doing 3-5 rounds total for your cardio workout.

cardiovascular training 4

HIIT at home cardio workout.

This workout can be done anywhere you have a little open space. At home, on the go, in a park, when the gym's aerobics room is empty, and so much more!

30-45 seconds of each exercise below, 15 seconds rest between each movement, performing all on your back. Rest up to 1 min and repeat for another full round.

  • Burpees
  • polichinelos
  • mountaineer
  • Jump squats (wide stance)
  • Pushup to lateral rotation of the plank (alternating sides throughout the set)
  • side by side squat
  • Plank Monkeys (in elbow plank position)

Details of what is included in the format of these workouts

These workouts are designed to help you continue to add muscle mass to your body while maximizing each workout.

To increase definition, you need to hit the weights hard, but cardio to help shed excess body fat will also be key to revealing your sculpted muscles.

I've added strategic cardio bursts to include in all of your strength training.

As a bonus, by adding these bursts, not only do you increase the intensity to burn extra calories (i.e., burn fat), but you also increase your overall strength, stamina, and endurance.

Rest periods are minimized, as when you put the weights down for a break, you'll also be reaching for a jump rope (or performing mountain climbers, burpees, etc.) for that extra cardio challenge.

You can also do cardio on days you train with weights, but on days you choose to do both, lift weights first and end your workout with cardio.

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Challenge yourself!

*Post written in partnership with Cellucor and athlete Jen Jewell.

Muscle Definition: Advanced Level Workout Plan | (3)



Muscle Definition: Advanced Level Workout Plan | ›

It takes our bodies time to change. On a cellular level, you'd be able to see (with a microscope) changes in protein synthesis in the muscles in as little as six hours after a workout, Schroeder says. But it can take weeks or months to see changes that are visible in the mirror in your bedroom or locker room, he adds.

How many months does it take to see muscle definition? ›

It takes our bodies time to change. On a cellular level, you'd be able to see (with a microscope) changes in protein synthesis in the muscles in as little as six hours after a workout, Schroeder says. But it can take weeks or months to see changes that are visible in the mirror in your bedroom or locker room, he adds.

Is 3 sets of 10 enough to build muscle? ›

Three sets are not enough to build muscle. Increasing the number of sets of each exercise, even while only performing 10 reps, can build muscle because you will be pushing your muscles to fatigue because they are under tension longer. Don't stop at 3 sets but complete 4 or 6 or 8.

Is 3 exercises per muscle Group enough? ›

To recap, most people can see great results performing 2-4 different exercise per muscle group per training day, and include 4-12 different exercises paper muscle group per week as long as they are getting enough training volume throughout the week (15-20 total work sets for most people would suffice)..

How many exercises per muscle group advanced? ›

Advanced athletes can work up to 4-12 exercises per muscle group per week, with one workout per week if they are doing body part splits or 2-3 workouts per week if they are doing total-body workouts.

Why am I not getting muscle definition? ›

Your diet being inconsistent, too indulgent, or lacking proper nutrients and protein, will affect your muscle definition. Track your macronutrients (if you don't know what macronutrients are, start here) to make sure you are hitting your protein goals and are not overindulging in fats and carbohydrates.

How long does it take to look toned? ›

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

Why is 5x5 so effective? ›

The low number of repetitions means you'll be lifting very heavy weights relative to your current strength level and body size. This heavy training teaches your nervous system to maximally recruit each muscle fiber, meaning you can produce more force with the same muscle fibers over time.

Is 5x5 enough for hypertrophy? ›

The 5x5 workout is primarily for hypertrophy, or, muscle growth. For beginning to experienced lifters, 5x5 is appropriate for those who want to increase both upper body and lower body strength, and also muscle mass.

Is 4 sets 12 reps too much? ›

If your objective is strength or power (think: heavy lifting), the textbook advice is to perform 3 to 5 sets of 2 to 6 reps per exercise. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.

What is the rule of 3 workout? ›

The Rule of Three Workout Routine is pretty straight forward. It has you doing three exercise per workout, three workouts per week, for three weeks. You then take a light week and repeat.

Should you train the same muscle group 3 times a week? ›

Each muscle group should be trained 2 to 3 days per week with at least 48 hours separating the same muscle group. For example, if you worked out your legs on Monday, you'd have to wait until at least Wednesday before working out those muscles again.

How many reps a week for muscle growth? ›

Total Weekly Reps

50 reps or less per exercise per week works fine for strength gain in beginners. On the other hand, 50-100+ total weekly reps works better, especially in more experienced individuals. 40 or less total reps per muscle group is moderately effective for muscle growth.

Is 10 exercises per workout too much? ›

Are 10 exercises per workout too much? Doing ten exercises per workout will make the session last a long time, potentially hurting your focus, energy, and performance.

How many sets per workout for advanced? ›

If you've been training properly for less than a year, perform 10-15 sets per muscle group per week. If you've been training properly for one to five years, perform 15-20 sets per week. If you're very advanced and have been training properly for over five years, perform 20-25 sets per week.

How much exercise per muscle group is optimal? ›

The Best Exercises Targeting Each Muscle Group
  • Hamstrings: Squats. Deadlifts.
  • Calves: Jump rope. Dumbbell jump squat.
  • Chest: Bench press. Dips.
  • Back: Deadlifts. Pull-ups/ Chin-ups.
  • Shoulders: Overhead press.
  • Triceps: Reverse grip/close grip bench press. Dips.
  • Biceps: Close grip pull-up. Dumbbell curl.
  • Forearms: Wrist Curls.

What is the fastest way to get muscle definition? ›

Consider pushups or a dumbbell press. Go to max effort, doing as many reps as you can, then rest for a minute. Go for one more round to break down the muscle as much as possible. This will help stimulate hypertrophy, which builds muscle size and improves muscle definition.

Why can I lift heavy but I'm not big? ›

One possible reason your muscle is not growing could be that your training is more geared toward improving your strength vs hypertrophy (i.e. muscle growth). You want to fully activate your whole muscle to maximize growth. The last 5 or so reps performed in a set is where this happens.

How many reps for muscle definition? ›

Training GoalRepetitions
Endurance≥ 12
Muscle Definition8-15*
Maximum Strength≤ 6*
Power Explosive barbell lifts Jumps and medicine ball throws1 - 2 < 8
1 more row
Mar 11, 2016

What is the fastest way to tone your body? ›

Cardiovascular exercise

Running, biking, and swimming are the most efficient ways to accomplish this. While exercising for 30 minutes 3-4 times a week is the minimum amount recommended, you're probably going to want to do more to reach your goals.

How long does it take to get a lean face? ›

Generally, facial fat goes away at 20% body fat and a proper weight loss program can help individuals lose approximately 0.5-1% of their body fat per week. Therefore, it may take a few weeks to lose face fat completely.

How do I know if I am gaining muscle and losing fat? ›

If you gain fat, you'll likely notice more softness, Berkow says. Conversely, when you gain muscle, you may notice that your muscles naturally look more defined and are more visible, she says. They may also look larger in size or feel "harder."

What is the Big 4 lift program? ›

The GCPT Big 4 Strength Program is a 4-week training program emphasizing 4 main lifts - the Trapbar Deadlift, Barbell Romanian Deadlift, Weighted Push-Up and Weighted Pull-Up.

Is 3X3 better than 5x5 for strength? ›

It all depends on what exercises you pick and how the workout weeks are structured. The 3X3 protocol is also a great prelude to the 5X5 program. Why? The 3X3 program will get you very strong, and the stronger you are the more effective the 5X5 program will be.

What are the big 5 lifts? ›

The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training.

Is 5x5 or 3X10 better for hypertrophy? ›

5X5 vs 3X10: Which Is Better For Muscle Growth? While both rep schemes are used in programs to grow new muscle, 3×10 is the best answer when hypertrophy is the goal. That said, this is only true if you are properly controlling for volume, frequency, consistency, and intensity.

How many reps is enough for hypertrophy? ›

A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.

Can you get ripped doing 5x5? ›

Can you get ripped doing 5x5? Well, technically yes, if you ran 5x5 in a calorie deficit, but practically that would be really dumb because it would massively limit your progress and you'd run into recovery issues pretty fast.

What kills muscle gains? ›

Post Workout Habits That Are Killing Your Gains
  • Not Stretching or Cooling Down. This one tops the list because the majority of us simply NEVER do it. ...
  • You Add Peanut Butter in Your Post Workout Shake. ...
  • You Don't Eat Carbs Post Workout. ...
  • You Eat Like a Stray Dog After Training.

What is best more reps or more weight? ›

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

How many reps do you need to get ripped? ›

Sets & Reps: Rules To Follow To Get Ripped

Moderate (10-15 reps) and higher rep training (15-30 reps) should be done as well to increase overall training volume, work performed, and help retain as much lean muscle mass you can during a diet.

What is the 1% rule in workout? ›

As you lift you will get stronger, but to avoid maxing out, use the 1% rule—i.e., increase your 1RM by 1% for each rep you complete over the prescribed rep range for your current lift. For example: if you performed your last set at 95% of your 1RM, science tells us you will only be able to complete two reps.

What is the 333 rule in exercise? ›

Start with a short dynamic warm-up. Then you'll complete three mini circuits, each with three moves. Do each circuit three times before moving on to the next one. (Three circuits, three moves, three sets = 3-3-3.)

What is 321 method gym? ›

What Is The 3-2-1 Method? The 3-2-1 method is as simple as it is effective. For each muscle group, choose three dissimilar exercises. Then do three heavy sets of the first exercise, two sets with a moderate weight of the second exercise, and one set with a light weight of the last exercise.

What is the best split for muscle growth? ›

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.

What is the Bro split Gym? ›

A bro split is a simple training schedule that trains each major muscle group once per week on different days of the week. Bro splits prioritize working at a high volume to increase hypertrophy (or muscle growth) and achieve a pump.

Is it better to hit muscle groups once or twice a week? ›

If you are training each muscle group once per week, you're likely losing out on some gains. For you or for your clients, if you want bigger muscles faster, train each muscle group two times per week. Learn more about hypertrophy and training muscle groups in our comprehensive Bodybuilding Certification program.

How many reps for most muscle growth? ›

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

How many sets per week is too much? ›

Up to 10 sets per muscle group and week, there seems to be a dose-response relationship, where more sets mean greater muscle growth and strength gains. Up to about 15–20 sets per muscle group and week can lead to even better results for a trained person with good recovery capabilities.

What is the minimum sets for muscle growth? ›

A recent analysis examined the effects of low volume (less than 5 sets per week), moderate volume (5-9 sets per week), and high volume (10+ sets per week) on hypertrophy. They found performing at least 10 sets per week produced almost double the effect on muscle growth, compared to less than five.

What age do people typically begin to lose muscle mass? ›

The most common cause of sarcopenia is the natural aging process. You gradually begin losing muscle mass and strength sometime in your 30s or 40s. This process picks up between the ages of 65 and 80. Rates vary, but you may lose as much as 8% of your muscle mass each decade.

What is the 10% rule for exercise? ›

The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week. The 10PR gains its importance from the fact that the vast majority of running injuries are overuse injuries.

Is 6 exercises for chest too much? ›

You should perform 1-4 chest exercises per workout, with the most optimal range being 2-3 different chest exercises in a single training session. Why? For most lifters, performing any more than 3-4 various movements can result in diminished returns, excessive “trash” volume, and suboptimal quality volume.

How many sets are best for muscle growth? ›

Generally speaking, evidence suggests that at least 10 sets per muscle per week is the ideal number to induce hypertrophy. Not everyone will need that many sets, and some may need more, but 10 sets per muscle per week is the baseline to adjust from.

Is 2 exercises per muscle Group enough? ›

To recap, most people can see great results performing 2-4 different exercise per muscle group per training day, and include 4-12 different exercises paper muscle group per week as long as they are getting enough training volume throughout the week (15-20 total work sets for most people would suffice)..

How many sets per muscle group is too much? ›

He took a deeper look into the previous meta-analysis I mentioned and found that limit to be roughly 10 sets per muscle group. So for example, on your chest day, performing over 10 hard sets dedicated to your chest will likely just begin to provide diminishing returns and start to impair your recovery.

Is 30 sets per muscle group per week too much? ›

The range recommended for optimal progress in both hypertrophy and strength is between 10-30 sets per muscle group per week.

How many sets and reps per muscle group is optimal? ›

A safe bet is to aim for 10–15 total sets per muscle group and week and work in a rep range from low reps (~5) with heavy weights up to high reps (20–30) with lighter weights. With that out of the way, let's look at exercise and set recommendations for all of your major muscle groups.

How long does it take to see muscle difference? ›

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.

Can I get muscle definition in 3 months? ›

However, with consistency and dedication, it is possible to make significant muscle gain in 3 months. For example, if someone starts lifting weights three times a week and eating a balanced diet with plenty of protein, they could expect to see noticeable muscle growth within three months.

How long does it take to visually build muscle? ›

Noticeable muscle growth takes a long time.

Expect it to take at least three months before you start looking bigger and more muscular.

Is 2 months enough to see muscle growth? ›

In most cases, gaining muscle is a slow, gradual process, and it can take years rather than months to see sizeable results. That said, beginners and some intermediate lifters may be able to see small changes after just a few months of intense training.

What does 3 months of working out look like? ›

After three months, you'll start to see more of a significant improvement in strength and endurance along with a noticeable improvement in resting heart rate, blood sugar levels, blood pressure, and other health indicators.

How many pounds of muscle do you need to gain to see a difference? ›

For most beginners, gaining 2-4lbs of muscle per month is a realistic rate of muscle gain. More advanced lifters should aim to gain 1-2lbs of muscle per month, as research has shown slower rates of muscle gain the more advanced a lifter becomes.

Why am I not seeing results from working out? ›

You're not varying your workouts

You're body needs new stimuli and progressive training if you want to see results. A more developed cardiovascular system will also increase your ability to recover faster. Both HIIT and steady-state cardio are essential even if your main goal is to build muscle and strength.

Is more reps or more weight better for toning? ›

In general, exercises that use heavier weights at low repetitions result in increased muscle bulk and power. Conversely, exercises performed with lighter weights and higher reps lead to muscle toning and muscular endurance.

How long does it take to get toned arms? ›

The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto.

How do I know if I'm gaining muscle or fat? ›

When you gain muscle, you'll notice that your muscles naturally look more defined and are more visible, Berkow said. (To see your abs specifically, you'd have to also lose fat.) Your muscles would also be larger in size or feel "harder." If you gain fat, you'll notice more softness, she said, and you'll gain inches.

How do you know if your muscles are growing? ›

Performance Levels. As long as your training program is set up properly, one of the more reliable signs your muscles are growing is that your performance in the gym is improving. If you're able to lift more weight for the same number of reps, or do more reps with the same amount of weight, you're on the right track.

How much difference does 10 pounds of muscle make? ›

At rest, 10 lbs. of muscle will burn 50 calories while 10 lbs. of fat will burn 20 calories. This may not seem like a big difference, but over the span of a month, the muscle burns 900 more calories than the fat.

How long does it take to gain 20 pounds of muscle? ›

We usually recommend gaining between 0.5–1.5 pounds per week. Gaining more slowly tends to yield leaner gains, whereas gaining weight faster tends to yield faster muscle growth. GK gained 1.4 pounds per week, allowing him to gain 20 pounds in a little over 3 months.

What is a realistic two month muscle gain? ›

Research investigating lean muscle gain over the course of a month is limited,2 but experts suggest that most healthy individuals can gain 1 to 2 pounds of lean muscle mass per month. However, this rate varies based on age, sex, physical condition, genetics, diet quality, and of course, training program.


1. The BEST Muscle Building Workout Plan For You (MAXIMUM GAINS!)
(Sean Nalewanyj)
2. Experts Agree, These are the Best Exercises for Building Muscle
(Fit Media Channel)
3. How To FORCE Muscle Growth (5 Science-Based Methods)
(Jeremy Ethier)
4. Full Week Gym Workout Plan For Muscle Gain | Beginners & Intermediate
(Buddy Fitness)
5. SIZE GAIN WORKOUT PROGRAM OVERVIEW | Muscle Size 5x5 program by Guru Mann
(Health And Fitness)
6. How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
(Jeff Nippard)


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