Do you want to learn how to build muscle in 31 Days? Today we’ll show you how.
We’ll go over everything you need from materials to the workout and how to get the most out of your workouts by eating and recovering properly.
Equipment Needed
Barbell and plates. You’ll also need a pull-up bar and something to do dips on (even a chair will work).
Who is this workout for?
This workout is specifically designed for someone who is looking to add some mass and build overall muscle size. It is not overly focused on isolating muscles, so if you’ve already built yourself up to a degree and are just looking to chisel out another section of abs, this isn’t exactly for you, but it certainly won’t hurt. If you’re new to weight training and are looking for overall development, you’re in the right place.
Build Muscle: The Workout
So you want to get big as big as possible in 31 days. Here’s the recipe: Eat, Lift and Recover. Recover means rest. Recover means stay off the treadmill in between weight training sessions. You’ll also need to get used to eating more than you have in the past, if you want to look like you never have in the past. This means around 1g of protein per pound of your body weight if you want to gain muscle. Be sure to check out how much protein you really need for your body first.
Rotate through the 3 workouts, alternating training days with rest days. On two occasions, you’ll take two consecutive rest days to ensure maximum recovery (after the first cycle and after the third cycle).
The Warmup
Warm up before each workout by either jumping rope, jumping jacks or rowing on an erg for 3-5 minutes. You should also perform 2 sets of 5 rep practice lifts for each exercise that day.
Make sure you stay very light, and that you are not wearing yourself out for the actual workout.
Squats and deadlifts should be performed using a barbell. All other movements can be done with either barbells or dumbbells. Pullups and dips may be done on either bars or rings. If you cannot do a pull-up, then use the assisted machine or have someone hold your legs and help you up (last resort is the lat pull down). If you cannot do a dip, use the assisted machine and word towards being able to support your own body weight. If you don’t have an assisted machine do push ups instead.
A superset means that you will perform two exercises consecutively. For example during Workout B you will do 8 Shoulder Presses followed immediately by 8 – 12 Hang High Pulls and THEN rest for 1 minute.
Workout A
Squat: 5 sets of 5 – 8 reps. Rest 1 and a half minutes between sets.
Superset of max dips followed by max pull ups. Repeat for 4 sets with 1 minute rest between sets.
Workout B
Deadlift: 5 sets of 5 reps. Rest 1 and a half minutes between sets.
Superset of Shoulder Press and Hang High Pull. Perform 4 sets of 8 repetitions for each movement. Rest 1 minute between sets.
Workout C
Lunge: 5 sets of 5 reps Rest 1 and a half minutes between sets.
Superset of Bench Press and Bent Over Rows. Perform 4 sets of 8 reps for each movement. Rest 1 minute between sets.
Push yourself in each session. Try to increase the weight you use by 5 or 10 pounds each session, or try to push yourself to at least one more rep than the last session. If you are able to add 5 pounds weekly to lifts you are performing regularly, then you are doing quite well. When you stick with a weight training program, it’s likely that you will hit a plateau sooner or later where you are no longer seeing the same upward progress in your strength. That’s when you need to reevaluate your recovery and nutrition and make sure you’re accountable for what you’re really eating, and if you’re getting a full 8 hours sleep (or more).
Plan for the 31 days looks like this:
May 1. Workout A
May 2. OFF
May 3. Workout B
May 4. OFF
May 5. Workout C
May 6. OFF
May 7. OFF
May 8. Workout A
May 9. OFF
May 10. Workout B
May 11. OFF
May 12. Workout C
May 13. OFF
May 14. Workout A
May 15. OFF
May 16. Workout B
May 17. OFF
May 18. Workout C
May 19. OFF
May 20. OFF
May 21. Workout A
May 22. OFF
May 23. Workout B
May 24. OFF
May 25. Workout C
May 26. OFF
May 27. Workout A
May 28. OFF
May 29. Workout B
May 30. OFF
May 31. Workout C
Your Diet: Build Muscle and Eat
If you do every workout perfectly, but don’t push yourself when it comes to eating, you WILL NOT put on any size. Your eating is 70-80% of the secret sauce when it comes to putting on muscle.
Eat, eat, eat, and then eat some damned more. Eat like it’s your job. Eat like your momma’s life depends on it. If you are a hard gainer type, the training will be easy compared to the discomfort of eating enough. When in doubt, eat! This is not an excuse to shove all of the processed crap you can find into your pie hole. You still need your fruits and veggies and you still want to stick with real food and avoid the sugary snacks.
You should shoot for at least 3500-5500 calories per day depending on your size. Of course the bigger you are (or want to be) the more you will need to eat. Growing requires a caloric surplus.
Build Muscle with These Secret Weapons:
Chocolate milk, One of the secret weapons of bodybuilders for ages. If your stomach can stand dairy, this is a great way to get some extra protein into your diet and the glucose helps with protein synthesis. According to studies, and my own experience, organic milk from grass-fed cows is always your healthiest option here if available.
Nuts and nut butters. Unless you’re one of those poor suckers with allergies to nuts, you gotta love nuts for being calorically dense, nutritious, convenient, and tasty as hell. Use the raw variety with no added salt or oils and eat them with reckless abandon. 1/4 cup of walnuts has 200 calories in it. Eat as many nuts as you possibly can.
Potatoes. Sweet, red, Idaho. Baked, boiled, or nuked. Potatoes will help give you the caloric boost you need and are pretty easy on the wallet. These starches are best consumed after workouts but in, general will help you to grow. You need carbs to build muscle so anyone who tells you otherwise is holding you back. Some people want to build muscle but are afraid of adding any unnecessary bulk, but the reality is you’ve got to get past this if you want to see increases.
A simple meal plan is something like this:
7:00am 4 eggs scrambled, 2 turkey sausage links, shredded cheddar cheese, and homefried potatoes. Fruit salad and coffee.
10:00am Large glass of whole milk. Bowl of oatmeal with walnuts and berries.
1:00pm Baked chicken breast with whole wheat pasta, tomato sauce, shredded parmesan cheese, and steamed broccoli.
4:00pm Large glass of whole milk. 2 slices of whole wheat bread with lots of natural peanut butter. 1 large apple.
7:00pm Grilled sirloin and large sweet potato with butter. Large spinach salad with cucumber, grape tomatoes, carrots, and dressing of choice.
10:00pm Large glass of whole milk. Large handful of almonds and a banana.
Conclusion
Building muscle requires you to eat clean and train hard, rest for enough hours. You won’t build muscle without creating a calorie surplus. Don’t be afraid of carbs when you’re trying to build muscle. Focus on getting ripped after you’ve built up your strength and muscle size. Warm up before each of these workouts, be accountable for sticking to your plan and diet, and track your progress.
-Terry Asher
Terry
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