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The 8 brilliant Keys to Create Better Muscle Building

muscle building training plan
Some people think they are unable to build any significant amount of muscle size. They may have tried in the past with little or no success and come to the conclusion that they have bad genetics or they are “hard gainers”. The truth is anyone can build significant amounts of muscle if they follow the right muscle building training plan. So what is the right muscle building training plan?


An effective muscle building training plan includes the following key points :

1. The set comes to an end because the target muscle fails

If you are trying to build your chest muscles for example, but the set ends because your triceps muscles fail, then you will never be able to build your chest. This problem can be overcome by implementing key points 2, 3 and 4 into your muscle building training plan.

2. Correct exercise choices

Different people respond differently to different exercises. Generally speaking, basic compound multi-joint exercises are better for building muscle than single joint, isolation exercises. For example, squats are better than leg extensions and deadlifts are better than back extensions for building muscle. But choose exercises that allow you to best emphasize the target muscle in your muscle building training plan.

3. Correct set-up

Your foot width and position, grip width and position, back angle etc. all play an important role when it comes to building muscle. Learning to set up correctly for every exercise will maximize your ability to build muscle. Usually, this is best learned under the guidance of a personal fitness trainer. The money you initially spend on a trainer may save you years of frustration in the long run. See it as an investment in your future.

4. Initiate with the target muscle

If any muscle other than the target muscle initiates the movement of any exercise then the target muscle will be deprived of a lot of the tension it needs for building muscle. Ensure that you initiate every repetition with the target muscle and keep the tension on the target muscle throughout the range of motion of every repetition.

5. Full range of motion

Every repetition should be taken to the fully stretched position and the fully contracted position of the target muscle. Research shows that full range of motion is essential for building muscle and it is a key point in any muscle building training plan. It often helps to pause for one or two seconds in the fully stretched and the fully contracted position of each repetition.

6. Avoid momentum

Often trainees will swing the weight through the most difficult parts of the movement which removes the tension from the target muscle. When building muscle, maximum tension on the target muscle throughout the range of motion is essential. Steady, smooth movements are best for building muscle. Which leads us to the next key to an effective muscle building training plan.

7. Training tempo

Training tempo refers to the speed at which you lift the weight, the speed at which you lower the weight and the amount of time you pause at both ends of the range of motion. A good muscle building training plan will specify the tempo with four digits, for example, 2-1-2-1 What this would mean is that you lower the weight for 2 seconds then you hold the stretched position for 1 second then you lift the weight for 2 seconds and then hold the contracted position for 1 second. Different tempos work better with different exercises and varying the tempo with the same exercise is also a good strategy for building muscle.

8. Constant progression

An effective muscle building training plan will ensure there is constant progression. A lot of trainees believe the only way to progress is by using heavier and heavier weights. While increasing load is an important method of progression, there are many equally important ways. These include increasing the number of repetitions, increasing the number of sets, increasing the number of exercises per body part, reducing the time spent resting between sets and increasing the number of workouts per week for any given muscle. An effective muscle building training plan will use all of these methods to ensure constant progression.

More Guidelines

These are the main key training points to consider when the goal is building muscle.

Equally important of course is the correct nutrition to support your muscle building efforts as well as sleep and recovery.


Nutritional considerations include the correct macros for your goals (calories, protein, fats, and carbohydrates) as well as the quality of each of the macros; the correct micronutrients (vitamins, minerals, and enzymes) and again the quality of the micronutrients.


Rest and recovery would include duration and quality of sleep as well as other recovery methods like massage, foam rolling, various types of stretching and something as simple as relaxing walks in nature do wonders for your recovery.


All of these considerations are essential parts of an effective muscle building training plan and should be perfomed under the guidance of a professional trainer and neglecting any of them makes building muscle very much more difficult.

April 20, 2018 | News | 0

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