What are the Best Workouts for Muscle Growth?

What are the Best Workouts for Muscle Growth?

Dec 05, 2019Rise Bar Team

What are the best workouts for muscle growth?

Adding muscle to your frame is a no-brainer. Muscle boosts your metabolism, helps you lose weight, and reshapes your body composition. 

But weight training takes more than lifting weights. 

So we’re diving into our favorite workout tips and the best weight training moves to help you see real progress fast.

What You Need to Know About Muscle Growth

When it comes to building muscle, your actual workouts are just the beginning. 

If you don’t address these other vital pieces of the equation, you won’t see the muscle gains you’re working for:

Your muscles need time to recover.

Weight lifting tears your muscles. Then they rebuild during recovery stronger than before. Without proper rest and recovery, your muscles don’t stand a chance at growing.

Lifting every other day, with one full rest day each week, is a great place to start.

You can’t neglect your sleep hygiene.

Getting enough sleep each night -- to the tune of 7-8 quality hours of sleep -- is crucial when it comes to muscle growth.

Again, if you don’t give your body (especially your muscles!) enough time to repair, it won’t have the resources it needs for progress.

Lay off the sugar and junk food.

What you eat affects how your body loses weight and builds muscle. Fill your diet with junk food and you may spike your blood sugar levels and prevent muscle growth.

But get your protein intake right and you’ll be on your way to shred city.

Protein Plays a Huge Role in Muscle Growth

On top of helping you feel full, protein can also help you build strong muscles, both of which are great for losing weight and looking your best.

And that’s not all.

When you eat a protein-packed snack before bed, you’ll also give your muscles a much-needed boost. Studies show protein gives your body the amino fuel it needs to trigger the repairing and rebuilding of your tissues.

So instead of indulging in a sugary dessert, try one of our protein-rich bars like Chocolately Coconut or Snicker Doodle. These delicious bars may support muscle growth during your recovery period and give them the protein they’re craving.

The Top 16 Best Workouts for Muscle Growth

These 16 moves recruit several different muscles at once. So you’ll work out more muscles and burn more calories in the same amount of time.

And that should help you see results sooner.

Here’s our list of the best workouts for muscle growth:

  1. Squats (specially goblet squats and back squats) 
  2. Deadlifts
  3. Lunges
  4. Leg presses
  5. Farmer’s walk
  6. Pull-ups or chin-ups
  7. Rows (including upright rows, bent-over rows, and single-arm rows)
  8. Bench presses
  9. Overhead presses
  10. Seated dumbbell shoulder press
  11. Tricep dips
  12. Dumbbell pullover
  13. Military presses
  14. Planks
  15. Hanging knee raises
  16. Reverse crunches

Start Training for Muscle Growth Today

After reading this, you now have a better idea of what it really takes to add muscle to your frame.

While weight lifting is still the best place to start, it’s not the only part of the puzzle.

Tackle all the tips in this guide and you’ll get one step closer to achieving your fitness goals.


Author: Devan Ciccarelli 
Email: devan@behappynothangry.com
Instagram/Facebook Group: @behappynothangry/Be Happy Not Hangry
Website: www.behappynothangry.com

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