{"id":8384,"date":"2023-10-12T17:19:13","date_gmt":"2023-10-12T17:19:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8384"},"modified":"2023-10-12T17:19:17","modified_gmt":"2023-10-12T17:19:17","slug":"5-day-workout-routine-for-men-to-gain-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/5-day-workout-routine-for-men-to-gain-muscle\/","title":{"rendered":"5 Day Workout Routine For Men to Gain Muscle"},"content":{"rendered":"\n

IFBB Pro Classic Physique competitor and Gaspari Nutrition<\/a> sponsored athlete Robert Timms\u2019 talks us through his 5 day workout routine for men to gain muscle.<\/p>\n\n\n\n

Over the years, many bodybuilders and trainers have claimed that there are well-kept secrets to gaining muscle. Although some methods of exercise will lend themselves to faster muscle gains than others, there aren\u2019t any true secrets, but there are truths that will get you bigger and stronger.<\/p>\n\n\n\n

The good news is that these truths are incredibly simple, but the only tricky part is the act of repeating them day in and day out without failing to consistently drive home your intentions and gains. Before we get to the workout plan, here are 5 of those truths to go with your 5 day muscle building workout plan\"5<\/p>\n\n\n\n

Robert Timms \u2013 Classic Physique IFBB Pro<\/p>\n\n\n\n

1. Lift heavy<\/h3>\n\n\n\n

Each set you perform should be done with the heaviest weight you can lift in the specific rep range. If you\u2019re able to do even one more rep than what the plan for the day is, that means you didn\u2019t go heavy enough.<\/p>\n\n\n\n

2. Employ progressive overload<\/h3>\n\n\n\n

In order for your muscles to grow, you need to provide ever changing and ever increasing workloads for them to adapt to. The easiest way to progress is via heavier and heavier weights, however, you\u2019ll eventually find that you can\u2019t simply increase the weights each and every week (although you\u2019d like to).<\/p>\n\n\n\n

Find new ways to overload the muscles on days like this by decreasing rest time between sets, performing your reps at a slower pace, or incorporating negatives and forced reps into your routine.<\/p>\n\n\n\n

3. Ensure you use your hypertrophic range<\/h3>\n\n\n\n

Hypertrophy is a fancy way of saying: grow bigger muscles, and it just so happens that a specific rep range maximizes hypertrophy. All of your major working sets should be performed in the 8-12 rep range to maximize muscle growth.<\/p>\n\n\n\n

4. Always have the right amount of rest<\/h3>\n\n\n\n

While working hard in the gym is necessary to grow, resting our muscles and allowing them the time to recover is just as essential.<\/p>\n\n\n\n

Each muscle group takes at least 48-72 hours to fully repair following an intense workout, so this means that each muscle group should only be attacked one or two times per week at most. If you aren\u2019t resting, you aren\u2019t growing.<\/p>\n\n\n\n

5. Eat to grow<\/h3>\n\n\n\n

Just like a race car needs special fuel to reach maximum speed, your body requires a unique mixture of fuel to perform at its best. You need to give yourself 1-2g of protein per pound of body weight if you want to grow, along with 1-3g of complex carbohydrates per pound of body weight, and plenty of healthy fats.<\/p>\n\n\n\n

Before embarking on your muscle building journey, you need to outline your upcoming diet to make sure that you are giving your muscles everything they need to grow as quickly as possible. <\/p>\n\n\n\n

Let\u2019s get down to the workout I use that turned me pro with the IFBB.<\/p>\n\n\n\n

5 day workout routine for men to gain muscle \u2013 IFBB PRO Robert Timms<\/h2>\n\n\n\n

Day 1: Back and triceps<\/h3>\n\n\n\n

Back<\/h4>\n\n\n\n

Lat pull downs \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Bent over barbell rows \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Arm dumbbell rows \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Pull-ups \u2013 4 sets to failure<\/p>\n\n\n\n

Triceps<\/h4>\n\n\n\n

Close grip bench press \u2013 4 sets x 8 reps<\/p>\n\n\n\n

Skullcrushers \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Cable push downs \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Triceps kick backs \u2013 4 sets x 12 reps<\/p>\n\n\n\n

\n\n\n\n

Day 2: Chest and biceps<\/h3>\n\n\n\n

Chest<\/h4>\n\n\n\n

Dumbbell presses \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Dumbbell flyes \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Cable flyes \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Dumbbell pullovers \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Biceps<\/h4>\n\n\n\n

Barbell curls \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Alternating dumbbell curls \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Concentration curls \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Preacher curls \u2013 4 sets x 12 reps<\/p>\n\n\n\n

\n\n\n\n

Day 3: Rest<\/h3>\n\n\n\n

On rest days, mild or mid intensity cardio may be performed but should be kept to a 30-minute maximum.<\/p>\n\n\n\n

\n\n\n\n

Day 4: Legs<\/h3>\n\n\n\n

Quadriceps<\/h4>\n\n\n\n

Barbell squats \u2013 4 sets x 12 reps<\/p>\n\n\n\n

45 degree leg press \u2013 4 sets x 10 reps Quad extensions \u2013 6 sets x 12 reps<\/p>\n\n\n\n

Hamstrings<\/h4>\n\n\n\n

Stiff legged dumbbell deadlifts \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Dumbbell lunges \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Lying hamstring curls \u2013 6 sets x 12 reps<\/p>\n\n\n\n

Calves<\/h4>\n\n\n\n

Standing calf raises \u2013 5 sets x 12 reps<\/p>\n\n\n\n

Seated calf raises \u2013 5 sets x 12 reps<\/p>\n\n\n\n

Body weight calf raises \u2013 5 sets to failure<\/p>\n\n\n\n

\n\n\n\n

Day 5: Shoulders and traps<\/h3>\n\n\n\n

Shoulders<\/h4>\n\n\n\n

Seated military barbell press \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Seated Arnold press \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Lateral dumbbell raises \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Forward plate raises \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Traps<\/h4>\n\n\n\n

Smith machine shrugs \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Reverse Smith machine shrugs \u2013 4 sets x 12 reps<\/p>\n\n\n\n

Dumbbell shrugs \u2013 4 sets x 12 reps<\/p>\n\n\n\n

\n\n\n\n

Day 6: Rest<\/h3>\n\n\n\n

On rest days, mild or moderate intensity cardio may be performed but should be kept to a 30 minute maximum.<\/p>\n\n\n\n

\n\n\n\n

Day 7: Abs and \u201ccatch up\u201d<\/h3>\n\n\n\n

Your \u201ccatch up\u201d muscle group is the one muscle group you feel needs the most work. This means you\u2019ll be doing your weakest muscle group two times per week, the exact same way both times.<\/p>\n\n\n\n

Abs<\/h4>\n\n\n\n

Decline bench crunches \u2013 6 sets x 12 reps<\/p>\n\n\n\n

Weighted rope crunches \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Leg lifts (weighted if possible) \u2013 4 sets x 10 reps<\/p>\n\n\n\n

Planks \u2013 4 sets x failure<\/p>\n","protected":false},"excerpt":{"rendered":"

IFBB Pro Classic Physique competitor and Gaspari Nutrition sponsored athlete Robert Timms\u2019 talks us through his 5 day workout routine for men to 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