The Ultimate Weekly Workout Plan to Gain Muscle
When you’re trying to come up with the best workout plan possible, one option is to base your exercise efforts around your particular fitness goals. There are many goals to choose from, giving you plenty of freedom in designing your fitness routine. Some of the most common exercise objectives to choose from include maintaining a healthy weight, improving endurance, boosting flexibility, supporting overall health and increasing your strength.
Gaining muscle mass is another popular exercise goal. Increasing muscle is a great choice to focus on with your fitness plan because it comes with a lot of benefits that can help you meet other goals down the line. For example, working on increasing muscle mass helps increase strength, mobility, endurance and flexibility, burn calories, reduce chance of injury, support heart and bone health, boost mood and benefit quality of life.
All in all, gaining muscle is beneficial for all-around wellness — improving both physical health and mental wellbeing. If you want to pick one goal to focus on when developing your workout program, increasing muscle mass is a great place to start. Read on to find out our best tips for creating an effective weekly workout plan to gain muscle, from focusing on strength training to adding MaxiClimber to your fitness routine. Discover how to get results that are sure to show up in the full body pictures you take along the way.
Rely on Strength Training
Strength training is considered to be the gold standard method for increasing muscle mass, so it should definitely be a key part of your weekly workout plan to gain muscle. Strength training, also known as resistance training, is a fitness technique that involves placing demands on the muscles by using equipment like weights, exercise machines or your own body weight. This puts tension on the muscles and challenges them so that they grow over time.
When you exercise with MaxiClimber, you can easily get the benefits of strength training from the comfort of your own home. MaxiClimber pairs the power of resistance training with the benefits of aerobic exercise — all in one at-home exercise machine. The MaxiClimber XL makes adjusting resistance levels during the strength training parts of your weekly workout plan to gain muscle simple. It comes with 12 levels of resistance to add variety and intensity to your workouts. You can easily increase the level of resistance you use over time, and monitor your progress by taking full body pictures.
Focus on Full-Body Workouts
When you’re planning out the ideal weekly workout plan to gain muscle, it’s important to focus on strategies that will get you the results you want. There’s nothing worse than investing your time and energy into an exercise routine that doesn’t do anything for you — resulting in full body pictures that show no changes at all. To make sure your weekly workout plan to gain muscle is effective, you should plan on including full-body workouts.
Building muscle is all about finding ways to challenge your muscles and push them to the limits. The best way to do this is to select exercises that engage more than one area of the body at the same time. To grow muscle mass, it’s important to perform workouts that target multiple muscle groups at once. Full-body workouts are an excellent example of a fitness strategy that puts the entire body to work during a single workout session.
Full-body workouts with MaxiClimber should definitely be part of your weekly workout plan to gain muscle. Each time you step onto the MaxiClimber machine, you’ll be putting your upper body, lower body, back and core to work. When you exercise with MaxiClimber’s dynamic vertical climber, all of the major muscle groups in the body are involved simultaneously. You’re sure to get results that will show up in your full body pictures.
Add Variety to Your Fitness Plan
Full-body workouts with MaxiClimber are high-intensity workouts that can put a lot of demand on all of your muscles. While this is a highly effective strategy for building muscle mass, it’s not the only strategy you should include in your weekly workout plan to gain muscle. If you work out at the highest intensity every single time you exercise, you risk overdoing it, leading to fatigue, overload and putting yourself at a greater chance of injury.
Make sure you build variety into your weekly workout plan to gain muscle. Instead of choosing lengthy, difficult full-body workouts every single day, mix in some lower-intensity sessions too. You can also switch up your weekly workout plan to gain muscle by dedicating certain sessions to focus on a single area of the body.
Check out MaxiClimber’s YouTube page for workout videos that target the upper body, core, arms and lower body on their own. These kinds of isolated workouts keep you from overworking your entire body. When combined with full-body workouts in a well-balanced weekly workout plan to gain muscle, you’re sure to see improvements in muscle mass in no time. When you compare your full body pictures from when you first started exercising to ones taken after you dive into your weekly workout plan to gain muscle, you’ll see a huge difference.
Include Time for Recovery
An effective weekly workout plan to gain muscle doesn’t just switch up the workouts you complete each day — it also leaves room for rest and recovery. Exercising every single day, even if you switch between isolated and full-body workouts, doesn’t give your body the time to rest that it needs to actually rebuild and increase muscle mass.
In general, experts recommend that there is at least one full day’s rest between full-body workout sessions to allow the muscles to recover. Other guidelines suggest that there should be a maximum of 2 to 3 high-intensity full-body workouts per week. In between these sessions, you can plan for isolated workouts that target just one muscle group or fit in some rest days in your weekly workout plan to gain muscle. You should take at least two days off from exercising per week to let your body recover.
Optimize Your Diet
An effective weekly workout plan to gain muscle isn’t just about the exercises you choose to do. To fully support your goal of increasing muscle mass, you should also plan to optimize your diet and tailor your nutrition intake to help achieve this fitness objective. Here are a few tips for adjusting your diet to support gains in muscle:
- Increase Protein Intake — Increasing the amount of protein you take in through your diet is one of the most helpful tips for building muscle mass. The building blocks of protein — amino acids — help promote growth in muscle tissue in the body. Lean proteins are the best choice, such as chicken, turkey, eggs, fish or dairy.
- Include Carbs — While low- or no-carb diets often make the rounds on social media, cutting out carbs is not a good idea when you’re planning the best weekly workout plan to gain muscle possible. That’s because carbs provide the body with energy stores that are necessary to sustain challenging workouts and to see results from them. Some good options for healthy carbs to try adding to your diet include sweet potatoes, quinoa, legumes, buckwheat, whole wheat bread and squash.
- Add Healthy Fats — While it might seem like fats are something you should avoid when trying to gain muscle mass, healthy fats are actually very important for building muscle. Fat is an essential macronutrient that serves as an energy source and supports hormone production, both of which are essential for gaining muscle mass. Healthy fats to add to your diet include olive oil, avocados, whole eggs, greek yogurt, nuts, seeds and dark chocolate.
Create the Ultimate Weekly Workout Plan with MaxiClimber
Increasing muscle mass is a valuable fitness goal that can help you make strides in both your physical and mental health. Focusing on gaining muscle helps improve strength, endurance, and flexibility and aids in increasing both mood and energy levels. When you want to create the best possible weekly workout plan to gain muscle and experience these benefits, exercising with MaxiClimber is the perfect solution. MaxiClimber supports full-body workouts that combine aerobic exercise with resistance training, placing intense demand on all of the body’s major muscle groups.
Best of all, the MaxiClimber machine supports a wide variety of workout types, from total-body fitness to exercise focused on just one key area of the body. This gives you the flexibility to customize your workouts and develop the ideal weekly workout plan to gain muscle, with room for recovery. With MaxiClimber, you’re sure to get the results you want as you work towards all of your fitness goals. You’ll see visible progress in the full body pictures you take to document your journey along the way.
Try MaxiClimber today to create the ultimate weekly workout plan to gain muscle that will help you meet all of your exercise objectives!