So you want to know how to make muscles bigger? Well I have a 3 day workout split I use, which wont add a ton of mass on you, but will strategically add muscle in the correct places to make you look like a fitness model or your favourite Hollywood Actor, similar to below.
[Mark Wahlberg isn't overly muscular yet looks incredible with a low body fat. Women prefer this look over the bodybuilder look]
How To Make Muscles Bigger With A 3 Day Workout Split
So why a 3 day split. Well the reason we split mscles up in the first place, is so we can really concentrate on fatiguing a particular muscle group. If we were to train the whole body we would be in the gym for too long and end up triggering cortisol a catabolic hormone.
This consists of 3 workouts labelled A,B and C for simplicity. Workout A will have you performing exercises for the chest, triceps and abs. Workout B will train your back, biceps and obliques. Workout C will have you performing exercises for the shoulders and legs.
These 3 workouts throughout the week will be set out like this. 4 days a week is optimal for how to make muscles bigger, so we will be rotating this 3 day workout split across 4 days of the week.
Monday- Workout A
Tuesday- Workout B
Wednesday – HIIT Training
Thursday- Workout C
Friday -Workout A
The following Monday would then be workout B, Tuesday workout C and so on.
[Jay Cutler probably giving this kid some poor advice to gaining muscle. Check out the very last video of this post on the best way to gain muscle without adding fat or getting too big. Think GQ guys]
3 Day Workout Split Details
Here are some more details on the 3 day split workout. This 3 day split workout is a high volume workout, with high reps, lots of sets, with rest between sets kept between 30-60 seconds. This is to really fatigue the muscle to build sarcoplasmic muscle growth. For compound exercises rest for 1 minute as with supersets. For isolation exercises like dumbbell curls, keep rest to 30-45 seconds. Be sure to select a weight that challenges you each set. Be sure to always warm up, performing an easier version of the exercise first.
Workout A Of How To Make Muscles Bigger
A1- Decline Pushups- 2 sets of 20.
B1- Incline Dumbbell Press. 4 Sets. Reps (6,8,10,12)
C1- Incline flies. 4 Sets. Reps (15,12,10,8)
D1- Barbell bench press. 4 sets. Reps. (6,8,10,12)
E1- Lying Tricep Extension. 3 Sets (8,10,12)
F1- Close grip bench press. 3 Sets (15,12,10)
F2- Diamond pushups. 3 sets with each set to failure.
G1- Lying leg raises. 3 sets of 20.
Workout B Of How To Make Muscles Bigger- Back, Biceps, Obliques
A1-Pull-ups. 4 Sets. Try to perform up to 15 each set, but do until fatigue otherwise.
B1- Bridge Routine. See video. Reps. (5,10,15) 3 sets
C1- Barbell Rows. 4 Sets. Reps (6,8,10,12)
D1- Barbell shrugs. 4 Sets. Reps (8,10,12,15)
E1- Dumbbell curls. 3 Sets. Reps (8,10,12)
F1- Barbell curls. 3 Sets. Reps (15,12,10)
F2- Hammer Curls. 3 Sets. Reps (6,8,10)
G1- Bicycles. 3 Sets. 20 reps each side.
G2- Side bends. 3 Sets. Reps (15, 12, 10)
Workout C Of How To Make Muscles Bigger- Shoulders, Legs
I like to get my workout over as quick as possible, as I have many busy days, so I use my superset workout routine to pair up exercises.
A1- Half Handstand Pushups 2-3 sets
B1- Military Press 4 sets* Reps- (15,12,10,8)
B2-Side Laterals 4 sets Reps- (6,8,10,12)
C1- Front raise 3 sets- (8,10,12)
D1- Squats 2 Sets. Perform up to 30 reps or until fatigue.
E1- Pistol squats. 2 sets. Perform 5 reps.
F1- Hamstring Bridges floor. 2 sets. Perform up to 40 reps or until fatigue.
G1-Hamstring bridges feet on bench. 2 sets. Perform up to 20 reps or until fatigue.
H1- Calf Raises. See this post on calf workouts for details. 4 Sets.
* B1-B2 means superset
Advice on How To Use This 3 Day Workout Split
I primarily use strength training to build muscle, reverse pyramid style. But from time to time I like to use a routine like this for some quick sarcoplasmic growth and also just for a change.
I like to work in 12 week cycles. I do 9 weeks of strength training. After 8 weeks I take about 4 days off. I then do one last strength training week before using this 3 day workout split for 3 weeks. I then take a full week or even two weeks off to completely freshen up.
Here is a video explaining how to alternate muscle growth for the fitness model look and not the body building look. When it comes to eating on this 3 day workout split, aim to eat a little bit above maintenance. Don’t get caught up in bodybuilding advice where they say eat as much as you can and burn the fat off later. You can build lean muscle with minimal fat gain, you can see my brother as proof for that in my live case study series. You also don’t need to eat 6 meals a day, 3 healthy well balanced meals will do.
I hope you know the right way on how to make muscles bigger now, and use this 3 day workout split to do it, here is the link to Visual Impact Muscle Building if you want a full comprehensive muscle building program.