Start with just a few reps and work your way up as you get stronger. But it’s a great bodyweight exercise to work your shoulders, upper back, and biceps. The pull-up can be intimidating, especially when you’re just starting out. Draw your legs back up into a squat, then jump up explosively with your hands above your head. Do a push-up, returning to the plank position. Remember: Recovery is an important part of seeing results - especially as your training volume increases - so breaks like this are key.How-to: From a standing position, lower yourself into a squat and put both hands on the floor, just wider than your feet. Remember: Recovery is an important part of seeing results - especially as your training volume increases - so breaks like this are key. Stick with these foundational exercises over 3 days per week to keep the concentration and effort on your load and form.Ī sample routine could look like this: Monday: If you feel as though you could continue, add some more weight in the next set.Ī simple, no-frills approach is the best to build strength. To build strength, stick in the range of 1 to 5 reps and 4 to 5 sets. To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner. In a push-pull workout split, you’ll focus on the “push” muscles in one workout - chest, triceps, shoulders, quads, and calves - and the “pull” muscles - back, biceps, and hamstrings - in another.įour days per week also works well for a push-pull split, allowing for two push and two pull workouts. To start, choose two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner. In an upper body-lower body split, you’ll divide your workouts into upper and lower body days.Ī 4-day weekly routine lends itself well here, with 2 upper body days and 2 lower body days. Choose five exercises per workout and utilize rep ranges of less than 12. If you do have the time to adopt a body-part split routine, here’s a sample schedule:įor a body-part split - which is best for more advanced skill levels - you’ll concentrate on fewer reps and more sets. While this method will surely increase muscle size and strength, it will have you training at least 5 days a week, which is a big commitment. Body partĪ body-part split workout routine targets major muscle groups individually throughout the week.
Within these workouts, you’ll choose one exercise for each muscle group - back, chest, shoulders, legs, core - and, as a beginner, aim for 3 sets of 10 to 12 reps.
This approach is especially good for beginners or those who are strapped for time, as the training volume will be more manageable.Īn example of a full-body split looks like this:Īllowing your body at least 1 day to recover between each full-body workout is key, so three sessions per week is a good baseline to start with.
#Switchup workout to build muscle full#
Full bodyĪ full-body split is just that: Your workout will hit all major muscle groups. Recovery is an important part of seeing results - especially as your training volume increases - so these breaks are key. The point of a workout split is to give specific muscle groups time to rest before challenging them again while still hitting the full body every week. Or you could even break it down further with a chest/triceps/abs day, a back/biceps day, a leg day, and a shoulder day each week. Instead of viewing all of your workouts through a “full body” lens, workout splits target individual muscle groups or regions during different workouts, looking at things from a weekly or even monthly perspective.įor instance, a very basic split routine would be upper body-lower body.
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