Routines to increase muscle mass usually consist of between 8 to 12 repetitions.
Why between 8 to 12 repetitions?
If you realize 8/12 repetitions is what it takes approximately an individual to perform the series, with which you would perform the repetitions optimally. In case of performing fewer repetitions, from 6 to 8. In case of performing 12 to 15 repetitions.
Duration of training routine
As for the duration of the routine, it would be approximately 45m / 1 hour.
What is the best routine for muscle growth?
There really is no one best bulking routine because every body is different. What we can do is optimize growth with a series of basic characteristics to gain muscle mass. Respect the standards of a volume routine described above. Perform a diet calculating the calories necessary to gain weight.
You have to divide the diet by macronutrients in order to optimize your volume routine. Avoid overtraining. No 3 hours of training. Try not to be stressed, this will produce an increase in cortisol preventing you from gaining muscle mass or losing it.
Perform fewer exercises in each session, but do them of quality, with good mechanics and locating the worked muscle. Aerobics take a backseat to this routine, but it cannot be eliminated so that the weight we gain is as clean as possible. We are going to try to gain weight always creating the maximum muscle we can.
After finishing with your volume training, we can continue with another of the wonderful volume routines that you see on this page. But remember that on many occasions muscle volume routines are usually within a volume phase that usually lasts for at least 3 or 4 months, depending on the objective of each person.
Diet planning for volume phase diet planning volume routines
We will divide the diet into percentages. I say that they are usually due to the fact that once you know more about your body you will be able to mold your percentages to optimize the results.