Introduction:
Achieving a solid and classic male physique requires the development of muscle mass. With all the noise and misinformation surrounding the topic, it can be challenging to know how to build muscle effectively. However, the truth is that building muscle is not complicated. In this article, we will guide you through the best workouts for men to build muscle mass in just 30 days.
In order to develop muscle mass, you need to work out with moderate to heavy weights, using exercises that target different muscle groups in your body. Your focus should be on the major muscle groups in your chest, shoulders, back, and legs, as they are involved in compound movements. Although your core muscles and arms are also important, they should not be your primary focus.
We have created a workout routine consisting of four workouts per week, designed to help you build muscle mass quickly. Each workout should be performed once per week, and you can perform back-to-back workouts, as long as you allow at least one rest day between back-to-back workout days. For instance, you can do workouts #1 and #2 on Monday/Tuesday, and workouts #3 and #4 on Thursday/Friday. Remember that muscle growth and recovery happen during rest, not during the workout itself.
To see the best results, it’s crucial to follow a healthy, high-protein diet and stay hydrated by drinking enough water. Adequate sleep is also important for muscle recovery and growth.
Workout #1: Legs, Shoulders, Triceps:
This workout routine combines leg exercises that target the lower body with shoulder exercises that focus on the upper body. The routine concludes with triceps exercises to give you a well-rounded workout.
Barbell Squats:
To perform the first exercise, start by standing with a barbell resting on your upper back, your feet shoulder-width apart, and your toes pointing slightly outward. Ensure your chest is lifted, and your core is engaged. Next, push your hips back and bend your knees, lowering your body until your thighs are parallel to the ground or slightly lower. Finally, push through your feet to return to the starting position, fully extending your hips and knees. Repeat this movement for the desired number of repetitions.
Dumbbell Overhead Press:
Moving on to the next exercise, stand with your feet shoulder-width apart while holding dumbbells at shoulder height with your palms facing forward. Keep your lower back stabilized by engaging your core and glutes. Push the weights overhead, fully extending your arms, then lower the weights back down to the starting position in a controlled manner. Repeat this movement for the desired number of repetitions.
Dumbbell Lunges:
To perform dumbbell lunges, start by standing with your feet hip-width apart and your hands on your hips or holding dumbbells at your sides. Take a step forward with your right foot, then bend both knees to lower your body until your right thigh is parallel to the ground and your left knee is hovering above the floor. To optimize your biomechanics, rotate your left foot slightly inward as you lower your left knee. Push through your right foot and step back to the starting position. Repeat this movement for the desired number of repetitions before switching legs.
Dumbbell lateral Raise:
To perform the dumbbell lateral raise, begin with a dumbbell in each hand held at your sides, with your palms facing inward. Raise the dumbbells out to the sides until your arms are parallel to the ground, maintaining a slight bend in your elbow. Slowly return the dumbbells to the starting position, and repeat this movement for the desired number of repetitions.
Triceps rope Pushdown:
To complete the first workout, begin by attaching a rope to a high pulley on a cable machine and grasping the ends of the rope with both hands, palms facing each other. Face the machine with your elbows bent at a 90-degree angle and tucked close to your body. Engage your core and maintain a slight bend in your knees for stability. Next, push the rope down by extending your elbows until your arms are fully straightened. At the end of the movement, squeeze your triceps for about one second before slowly returning to the starting position. Repeat this exercise for the desired number of repetitions.
Workout #2: Chest, Back
Dumbbell Bench Press:
To execute a dumbbell bench press, lie down on a flat bench and hold a dumbbell in each hand with your palms facing away from your body. Keep your elbows bent at a 90-degree angle and position the dumbbells at chest level. Push the dumbbells up and bring them together, contracting your chest muscles and fully extending your arms. Lower the dumbbells back to the starting position in a controlled manner. Repeat for the target repetitions.
Dumbbell Row:
To prepare for the dumbbell row, start with your feet hip-width apart and take a dumbbell in one hand, with your palm facing inward. Lean forward at the hips, keeping your back straight and your knees slightly bent. Use a bench or your thigh to support your free hand and allow the dumbbell to hang straight beneath your shoulder. Pull the dumbbell toward your ribcage, retract your shoulder blade, and imagine crushing a fruit in your armpit at the end range of motion. Lower the dumbbell back to the starting position with control. Repeat for the target number of repetitions.
Dumbbell Incline Press:
For the dumbbell incline press, start by sitting on an incline bench set at a 30- to 45-degree angle. Hold a dumbbell in each hand with your thumbs facing each other. Position the dumbbells at chest level with your elbows bent at a 90-degree angle. Push the dumbbells up and together, fully extending your arms and contracting your chest muscles. Keep your shoulders relaxed and avoid shrugging throughout the range of motion. Slowly lower the dumbbells back down to the starting position in a controlled manner. Repeat for the target repetitions.
Seated Cable Row:
For a seated cable row, position yourself on the machine seat with your feet resting on the footplate and knees slightly bent. Hold the handle with both hands, palms facing each other. Engage your core, maintaining a neutral back posture. Pull the handle towards your stomach while retracting your shoulder blades and imagine squeezing a piece of fruit in your armpit. Control your movement and slowly return to the starting position, keeping tension in your back muscles. Aim for the target repetitions.
Workout #3: Legs
Barbell Deadlift:
To execute a barbell deadlift, position yourself with your feet at shoulder-width apart, and the barbell centered over the middle of your feet. Bend your hips and knees to grasp the barbell with your hands positioned just outside your knees. Engage your latissimus dorsi muscles, retract your shoulder blades, and brace your core. Push your feet firmly into the ground, extending your hips and knees simultaneously to lift the barbell off the floor. Keep the barbell as close to your body as possible throughout the movement. Lower the barbell back to the floor by reversing the movement once you have fully stood up. Complete the desired number of repetitions.
Barbell Hip Thrust:
To perform a barbell hip thrust, start by sitting on the ground with your back against a bench, feet flat on the floor, and a barbell resting on your hips. Engage your core by drawing your lower rib towards your pelvis. Push through your feet to lift your hips off the ground, extending them fully while keeping your upper back on the bench. Hold the contraction for about one second and squeeze your glutes at the top of the movement. Lower your hips back to the starting position in a controlled manner. Repeat for the desired number of repetitions.
Leg Press:
The leg press exercise begins by sitting on the leg press machine with your back and head firmly pressed against the padded support. Ensure that your feet are hip-width apart and are placed flat on the platform with your knees bent at a 90-degree angle. Engage your core and push through your feet into the platform to fully extend your legs while keeping your feet flat on the platform. Slowly and in a controlled manner, return to the starting position without allowing the weight to touch the weight stack. Repeat the movement for the targeted number of repetitions.
Quad Extension:
To execute a quad extension, position yourself on a leg extension machine with your back against the pad, and make sure that the roller pad is resting just above your ankles. Hold the handles on the sides of the machine for support, and activate your core. Fully extend your legs, and hold the position for about one second while squeezing your quadriceps. Lower the weight gradually to the starting position, while maintaining tension on your quadriceps throughout the entire range of motion. Repeat for the desired number of repetitions.
Hamstring Curl:
To execute a hamstring curl, lie in a prone position on a leg curl machine with the roller pad placed slightly above your ankles and legs fully extended. Hold the handles located on either side of the machine for support, and activate your core muscles. Flex your knees, bringing your heels towards your glutes while contracting your hamstrings at the peak of the motion for a second. In a controlled manner, lower the roller pad back to the starting position, keeping tension on your hamstrings. Perform the required number of repetitions.
Workout #4: Back, Biceps, Core
Wide Grip Pull-Up:
To do a wide grip pull-up, hold a pull-up bar with your palms facing away from you and your grip wider than shoulder-width apart. Hang from the bar with your arms fully extended and your legs slightly bent. Tighten your core and imagine crushing a fruit in your armpit while pulling your elbows towards the ground to lift your body towards the bar. Keep pulling until your chest reaches the bar, then lower yourself back down slowly to the starting position. Repeat for the desired number of reps.
Parallel Pull-up:
Hold onto the pull-up bar with your hands placed shoulder-width apart, palms facing each other in a parallel grip. Keep your arms extended and your legs slightly bent as you hang from the bar. Activate your core muscles and visualize squeezing a piece of fruit in your armpit while pulling your body up towards the bar. Keep pulling until your chest touches the bar, then lower yourself slowly back to the initial position. Repeat the process for the desired number of repetitions.
Lat Pulldowns:
To execute a lat pulldown, position yourself on a lat pulldown machine and secure your thighs under the pads. Grasp the bar with a wide, overhand grip while leaning back slightly, and engage your core to maintain a neutral spine. Pull the bar down towards your upper chest, retract your shoulder blades, and visualize crushing a fruit in your armpit as you reach the end of the movement. Lower the bar slowly to the starting position, keeping tension on your back muscles throughout. Perform the desired number of repetitions.
Bicep Curl:
To execute a bicep curl, start by standing with your feet hip-width apart, and take a dumbbell in each hand with your palms facing forward. Keep your elbows close to your sides, and bend your knees slightly to maintain your balance. Lift the dumbbells up towards your shoulders by curling your arms, and hold the peak contraction for a second to activate your biceps. Bring the dumbbells down to the starting position at a slow pace. Perform the desired number of repetitions.
Hammer Bicep Curl:
Stand with your feet hip-width distance apart, holding a dumbbell in each hand with your palms facing each other to perform a hammer bicep curl. Keep your elbows close to your body, and maintain a slight bend in your knees for stability. Curl the dumbbells up toward your shoulders, keeping your palms facing inward throughout the movement. At the top of the movement, squeeze your biceps for about one second before slowly lowering the dumbbells back to the starting position. Repeat for the target number of repetitions.
Hanging Leg Raise:
To perform a hanging leg raise, start by gripping a pull-up bar with your hands shoulder-width apart, and let your legs hang down straight. Engage your core and keep your knees slightly bent. Then, raise your legs up towards your chest while keeping them straight and your feet flexed. Pause for a second at the top of the movement, then slowly lower your legs back to the starting position with control. Repeat this movement for the desired number of repetitions.
Russian Twist:
Let’s conclude our 30-day muscle-building workout for men with the Russian twist. Sit on the floor with your knees bent and feet flat on the ground, and hold a weight plate, medicine ball, or dumbbell with both hands. Lean back slightly, engage your core, and lift your feet off the ground without crossing your ankles. Rotate your torso to one side, tapping the weight on the ground beside your hip, and then rotate your torso to the opposite side, tapping the weight on the ground beside your other hip. Complete the desired number of repetitions.