If you want to have a bigger body, be prepared to go through a long process with great persistence and dedication. However, you can increase your body strength and increase muscle mass faster by running an exercise program regularly according to the following instructions.
Step
Part 1 of 3: Creating an Effective Workout Schedule
Step 1. Set up a realistic exercise schedule
Determine your training goals and what you want to achieve after a regular workout. Make sure you set a training goal with a concrete target, such as achieving a certain body mass index, losing a few pounds, or reducing your waist circumference by a few centimeters.
- For people who have never exercised or want to train again after a long rest, do the exercise according to your ability gradually. Your body won't grow as fast if you force yourself to get injured.
- Your workout progress will be hampered if you don't exercise consistently. So, be patient and practice on a schedule.
- Focus on strengthening exercises, rather than just wanting to build muscle. Increased strength supports the formation of muscle fibers so that physical conditions change more quickly.
- Realistic workout schedule helps you enlarge the body in the fastest way. In general, men can increase muscle mass up to 1 kg per month and women kg per month if they practice regularly 5-6 days per week.
Step 2. Consider available time and practice goals
Find out how much time is available for exercise and determine a workable training schedule. For example, you can train for just 30 minutes a day or a few days a week for a longer duration.
- After determining how much time is available for exercise, set a schedule and exercise program to enlarge the body to the maximum in the shortest time. An exercise schedule that is run consistently makes the body more often in an anabolic state, thus accelerating growth.
- Depending on time available, practice 3-5 times a week. If you can only train a few times a week, allocate enough time so that during the week, you exercise 60-75 minutes.
- Do an evaluation to find out your level of physical fitness and training ability. If you've never exercised before, schedule a light-intensity workout at the start of your workout to prevent injury.
- People who have just started exercising usually get results faster because their bodies are not used to strenuous activities that require muscle recovery. However, the body will form a new pattern after undergoing major changes. Don't stop practicing just because you've got results in a short time.
Step 3. Work the muscles thoroughly
The fastest way to enlarge is to work several muscle groups at the same time and run a weekly exercise program that works all parts of the body. Make sure you also do a variety of movements. Training with constant weight lifting or running 3 km every 2 days doesn't give quick results. Instead of only training specific muscles, muscle groups will be trained more often if you work out multiple muscle groups at the same time and experience more frequent growth stimulation.
- Make sure you work all muscle groups in a week, but you don't need to work your entire body every time you work out.
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If the time available to exercise is only 3 days a week, schedule your schedule so that you can fully train your muscles each week. For example:
- Day one: work your chest, shoulders, and triceps then do 15-30 minutes of aerobics using stairs, an elliptical machine, hiking or biking in the hills.
- Day two: work your back, biceps and abs. Continue with swimming, aerobic exercise for 15-30 minutes using a rowing machine, elliptical, or working your arms using weights.
- Day three: train your glutes, quadriceps, hamstrings, and calves. Continue with swimming or doing aerobics using a rowing machine (such as rowing).
- Get in the habit of getting enough sleep at night. The key to successful exercise is training the right body parts at the right time and getting enough sleep at night. Muscle growth occurs through a cellular process so that muscle fibers reconnect and recover after exercise.
Part 2 of 3: Doing the Exercise Right
Step 1. Practice properly
If you want to exercise using weights, work out a maximum of 5 days a week. Expected results are not achieved if you train beyond your capacity or suffer an injury.
- For the first 2 weeks, focus on increasing muscle strength in a safe way. This means that you train with light weights with few repetitions of the movement and then rest 1-2 minutes so that your muscles don't get tired. If you want to increase muscle mass, train more intensively by doing more reps of the movement and using less heavy weights to tone while building muscle. Take a break for about 1 minute.
- Do not train beyond your ability because this method does not make the muscles grow quickly. Speeding up the training process makes the muscles sore so you are reluctant to exercise. A well-executed exercise program increases muscle mass by about kg a week for men and kg every 2 weeks for women.
- If needed, aerobic exercise can be done every day because it is very useful in eliminating unwanted fat. Since aerobic exercise consumes a lot of energy, make sure you do aerobic exercise after exercise to build muscle so that your body is in a fit condition.
Step 2. Execute the best possible exercise program to get rid of excess fat and gain muscle quickly and effectively
Remember that you need to work large muscle groups on certain days, but focus on working muscles in different parts of your body. As you progress, adjust your training schedule so that you do different, higher-intensity movements. If you want to get results every week, increase the intensity of your workout every week.
- Add 2 kg of weight every week. Every 1 week of training, add 1 set of movements when you lift weights the following week.
- If you work your chest, triceps, and shoulders every Monday and/or Thursday, work your back and biceps every Tuesday and/or Friday. Schedule a Wednesday to work your leg muscles and do some aerobics.
- Determine the movement according to the condition of the body and the target practice. If you want to enlarge and strengthen your muscles, do repetitions of the movement as needed. On any given day, start practicing with a few repetitions (5-8 times) using heavy weights. On other days when working the same muscle group, reduce the weight, but increase the reps (12-15 times).
- The weight of the load and the repetition of varying movements make the muscles continue to experience different things so they must adapt to changes that make them stronger.
- Make sure you add weight every week. Even if you train with the lightest weights on any given day, your ability to lift weights must continue to be improved. For best results, add weight little by little. When using dumbbells, add -1 kg weekly. If using dumbbells, add 2½ kg weekly.
Step 3. Practice aerobics in a variety of ways every weekend
This exercise will keep you energized when you get started at the start of the week.
- Work out by running a few kilometers, swimming, weight training using your body weight, or jogging on the weekends to keep your body in shape.
- Maybe you think that aerobic exercise makes muscles shrink and fat burning occurs because the body undergoes catabolism (the breakdown of compound compounds into simpler compounds in the body with the result that energy is released). In fact, the muscles will grow if you practice aerobics 30-45 minutes a week because this exercise is beneficial to increase the capillaries in the muscles. Thus, more oxygen and nutrients flow to the muscles so that the body expands faster due to increased muscle mass and faster muscle recovery.
Step 4. Don't hesitate to ask others for help
In most cases, gyms or sports clubs hire staff who are ready to help you develop a diet and exercise schedule as needed. In addition, you can run an exercise program with the guidance of a fitness trainer who can help you achieve your training goals.
Step 5. Hire a personal trainer
If you train in a gym, hire a trainer so you know how to exercise most effectively and make the most efficient use of your time and energy.
- The trainer can explain how to monitor your training progress, adopt a balanced diet, keep your body hydrated, get enough rest, and recover.
- Achieving the goal of practicing is beneficial for mental and physical health. By practicing consistently, adopting a healthy and beneficial diet, and getting enough rest, the body you want will become yours.
Part 3 of 3: Running the First Four Weeks Intensive Exercise Program
Step 1. In order to get bigger quickly, follow a four-week exercise program that will keep you more motivated to work out and benefit all major muscle groups
Especially for this program, practice for a maximum of 45 minutes to prevent excessive production of the hormone cortisol, which is at risk of causing health problems and adversely affecting sleep quality, digestion, and mood.
- When running this program, rest 60-90 seconds after completing 1 set of movements.
- To get results in a short time, run this program by resting 1 day every 2 days of exercising. This program gives you the flexibility to vary the movement as you train to keep your body "shocked".
- Use weights according to your fitness level and the movement you want to do. Choose weights that are challenging enough, but don't let you get too tired.
- This program is very appropriate if done when you are just starting to practice. When it's finished, compose a new program to make it work faster.
Step 2. Work your abs and arms on the first day
The first day of training starts from standard crunches to more challenging movements, for example by doing one arm cable curl (a movement to enlarge the arm muscles by pulling the cable on a machine to train with one hand). Perform each of the following movements for a maximum of 2 sets.
- Crunch 1 set (20 times) then rest 60 seconds.
- Crunch 1 set (15-20 times) using a stability ball then rest 60 seconds.
- Leg lift (raising legs while lying down) 1 set (8-12 times) then rest 60 seconds.
- V ups (bringing fingers close to toes while extending arms and legs from a supine position) 10 or more times as long as you are still able to then rest 60 seconds.
- Hammer curls 2 sets of 8-12 times then rest 60 seconds.
- Overhead dumbbell press (lifting dumbbells while straightening arms overhead) 2 sets of 8-12 times then resting 60 seconds.
- Preacher curls using 2 sets of barbells 8-12 times each then resting for 60 seconds.
- Palms-down grip cable triceps extension (triceps extension with palms facing down using a cable machine for weight training) 2 sets of 8-12 times then rest 60 seconds.
- Reverse dumbbell bicep curl (contract biceps while holding dumbbells) 2 sets of 8-12 times then rest 60 seconds.
- One arm cable curl 10 times or more for as long as you can then rest 60 seconds.
- Palm-up one arm cable pushdown 10 or more times as long as you can then rest 60 seconds.
Step 3. Work your leg and forearm muscles on the second day
Do squats, leg extensions (straightening legs up while lying down), curls, and the following movements for a maximum of 2 sets.
- Squats. Do squats while holding a barbell using a bench to widen your range of motion and prevent injury. Do this movement 2 sets of 8-12 times each then rest 60 seconds.
- Leg press (strengthening leg muscles using a machine to train weights) 2 sets of 8-12 times each then rest 60 seconds.
- Seated leg curls for hamstring (strengthening the hamstring muscles while sitting) 2 sets of 8-12 times each then rest 60 seconds.
- Leg extension 2 sets of 8-12 times each then rest 60 seconds.
- Leg curl while lying on your back 2 sets of 8-12 times each then rest 60 seconds.
- Reverse wrist curl (wrist strengthening with palms facing down) 2 sets of 8-12 times then rest 60 seconds.
- Regular wrist curls (wrist strengthening with palms facing up) 2 sets of 8-12 times then rest 60 seconds.
- Thigh adduction using a machine to do 2 sets of weights 8-12 times each then rest 60 seconds.
Step 4. Work your chest and back muscles on the fourth day
After resting on the third day, train your chest and back muscles by doing bench presses, rowing movements, and pull downs in the following order:
- Wide grip incline bench press (bench press with head higher than hips and palms apart). Do this movement 2 sets of 8-12 times each then rest 60 seconds.
- Wide grip flat bench press (bench press with the head at the same level as the hips and spread the palms apart). Do this movement 2 sets of 8-12 times each then rest 60 seconds.
- Wide dips 2 sets of 8-12 times then rest 60 seconds.
- Cable flyes 2 sets of 8-12 times then rest 60 seconds.
- Upright row 2 sets of 8-12 times each then rest 60 seconds.
- Bent-over row using 2 sets of dumbbells 8-12 times each then rest 60 seconds.
- Pullover using dumbbells 2 sets of 8-12 times each then rest 60 seconds.
- Seated cable row 2 sets of 8-12 times each then rest 60 seconds.
- Lat pull down while stretching your palms 2 sets of 8-12 times each then rest 60 seconds.
- Pull ups 2 sets of 8-12 times then rest 60 seconds.
Step 5. Work your shoulders and calves on the fifth day
Do a few moves to work your deltoids (shoulder muscles) and do calf raises to work your calf muscles in the following order:
- Overhead shoulder press (strengthening shoulder muscles by lifting weights straight up) 2 sets of 8-12 times each then rest 60 seconds.
- Front deltoid dumbbell raise (exercise the front deltoid using dumbbells) 2 sets of 8-12 times then rest 60 seconds.
- One-arm incline lateral raise 2 sets of 8-12 times then rest 60 seconds.
- Front deltoid cable raise 2 sets of 8-12 times each then rest 60 seconds.
- Side deltoid cable raise at least 10 times as long as you can afford.
- Single leg calf raises (calf raises standing on 1 leg) 2 sets of 8-12 times each then resting 60 seconds.
- Standing calf raises (calf raises while standing). Do this movement 2 sets of 8-12 times each then rest 60 seconds.
Tips
- Work out with friends so that you are more motivated to practice regularly.
- Apply a healthy diet by eating nutritious foods so that the body grows faster.
- Set a training goal that you can achieve, such as wanting to lose weight or running further than usual. You will feel happy when the goal is achieved so you want to continue practicing with a positive mental attitude.
- For quick results, increase the weight of the load every week.
- Set aside time to rest because training that is too strenuous can make it difficult for you and can cause injury.
- Perform a variety of movements while running an exercise program to enlarge the body. The new movement provides a "shock" for the body so that it is "forced" to adapt and work harder to increase strength.
- Achievement of training progress is different for each person depending on fitness level, age, gender, and other factors. Don't despair if you haven't gotten results in a short time. Run an exercise program consistently.
