Buzz
While many people worldwide tend to prefer a slimmer body type, it's easy to overlook that a larger, more robust physique is an equally valuable health goal. Building significant muscle mass is a challenging yet rewarding process. Consistently following natural health and fitness strategies is the key for most people to achieve excellent long-term results.
Steps
Sample Workout Schedule
Lịch tập luyện mẫu dưới đây sẽ giúp bạn có cơ bắp lớn hơn sau nhiều tháng. Để có hiệu quả cao nhất bạn nên tăng dần cường độ chương trình tập luyện, và cho cơ thể nghỉ ngơi tối thiểu một hay hai ngày mỗi tuần (bạn có thể tập cardio vào những ngày này nếu muốn).
| Bài tập | Thời gian/Số nhịp | Ghi chú |
|---|---|---|
| Giãn cơ | 10-15 phút | Nếu muốn, bạn có thể thay thế bằng yoga hoặc các bài tăng cường độ dẻo khác. |
| Làm ấm với bài tập cardio | 5-10 phút | Chạy bộ, đạp xe… đều tốt. Cố gắng tập để nhịp tim đạt khoảng 115bpm để có sức mạnh tốt hơn khi nâng tạ. |
| Cuốn tay với tạ đòn | 10-15 nhịp; 3-4 lần | |
| Cuốn tạ hình búa | 10-15 nhịp; 3-4 lần | |
| Giãn bắp tay sau | 10-15 nhịp; 3-4 lần | |
| Chống đẩy trên ghế | 5-12 nhịp; 3-4 lần | |
| Tập cơ trung tâm | 10-15 phút; số nhịp tùy trường hợp | Có thể gập bụng, tập plank hoặc các bài tập khác cho cơ trung tâm phù hợp với bạn |
| Hạ nhiệt với bài tập cardio nhẹ | 5 phút | Đi bộ nhanh hoặc đạp xe chậm đều được. Cố gắng giảm nhịp tim từ từ. |
| Bài tập | Thời gian/Số nhịp | Ghi chú |
|---|---|---|
| Giãn cơ | 10-15 phút | Xem bên trên |
| Làm ấm với bài tập cardio | 5-10 phút | Xem bên trên. |
| Ngồi xổm gánh tạ | Số nhịp tùy sức khỏe cho phép; 3-4 lần | Nếu sử dụng tạ tự do thì phải có người giám sát hỗ trợ. |
| Nằm cuốn chân | 10-15 nhịp; 3-4 lần | |
| Ngồi đạp tạ | 10-15 nhịp; 3-4 lần | |
| Nâng bắp chân | Càng nhiều nhịp càng tốt; 3-4 lần | |
| Hạ nhiệt với bài tập cardio nhẹ | 5 phút | Xem bên trên. |
| Bài tập | Thời gian/Số nhịp | Ghi chú |
|---|---|---|
| Giãn cơ | 10-15 phút | Xem bên trên |
| Làm ấm với bài tập cardio | 5-10 phút | Xem bên trên. |
| Kéo xà đơn hoặc kéo xô | Số nhịp tùy sức khỏe cho phép; 3-4 lần | Có thể dùng máy kéo xà đơn có tạ hỗ trợ nếu bạn không thể lên xà. |
| Ngồi chèo tạ | 10-15 nhịp; 3-4 lần | |
| Chèo tạ tay | Số nhịp tùy sức khỏe cho phép; 3-4 lần | |
| Cuốn cổ tay với tạ đòn | 1-2 phút; 2-3 lần | Có thể tập đảo ngược. |
| Hạ nhiệt với bài tập cardio nhẹ | 5 phút | Xem bên trên. |
| Bài tập | Thời gian/Số nhịp | Ghi chú |
|---|---|---|
| Giãn cơ | 10-15 phút | Xem bên trên |
| Làm ấm với bài tập cardio | 5-10 phút | Xem bên trên. |
| Nâng tạ truyền thống | Số nhịp tùy sức khỏe cho phép; 3-4 lần | Trao đổi với nhân viên phòng tập nếu bạn không biết cách nâng tạ truyền thống — tư thế tập sai có thể gây ra chấn thương. |
| Ngồi đạp tạ | 10-15 nhịp; 3-4 lần | |
| Nằm ghế đẩy ngực | Số nhịp tùy sức khỏe cho phép; 3-4 lần | Nhờ người theo dõi nếu sử dụng tạ tự do nặng. |
| Ép ngực trong | 10-15 nhịp; 3-4 lần | |
| Tập cơ trung tâm | 10-15 phút; số nhịp tùy trường hợp | Có thể gập bụng, tập plank hoặc các bài tập khác cho cơ trung tâm phù hợp với bạn. |
| Hạ nhiệt với bài tập cardio nhẹ | 5 phút | Xem bên trên. |
Muscle Development
Aim to work out 4-5 times per week. There's no way around it—you need to be diligent if you want a bigger physique! If you don’t already have a regular workout routine, try scheduling at least four sessions weekly. You can exercise more if you prefer, as long as you allow time for rest and recovery. Your journey to your goal starts on the calendar; dedicate ample time to it, and you’ll see results.
- There’s no single "best" workout program—what works for one person might not work for another. Many health resources recommend 30-60 minutes per session. This is sufficient if you stay consistent, though some prefer longer sessions at lower intensity.
- The above schedule suits most people, but it’s certainly not the only option. Many free programs are available online; all you need to do is search for them.
- To build a more muscular physique quickly, lift weights heavy enough to challenge you for 8-12 reps. If you can’t complete 8 reps, reduce the weight slightly. If 12 reps feel too easy, increase the weight.
- Focus on full-body exercises that boost hormonal responses. These engage multiple muscle groups simultaneously, maximizing workout efficiency. Examples include squats, bench deadlifts, push-ups, single-leg squats, ab rollouts, and front planks.
Train with resistance to build muscle. To grow larger muscles, you must dedicate significant time to resistance training. For many, this means lifting weights. While this is an excellent way to build muscle, it’s not the only option. Bodyweight exercises (like push-ups and lunges) and resistance band workouts are also effective. Regardless of your program, focusing on high-effort resistance training will promote muscle growth.
- Traditional weightlifting wisdom suggests that heavier weights with fewer reps increase muscle size, while lighter weights with more reps improve muscle tone. However, recent research indicates that as long as you train to exhaustion, muscle growth occurs with both methods.
Do cardio in moderation. Cardio exercises like jogging, cycling, swimming, or using the treadmill are still beneficial for health. They offer mental and physical benefits. However, if your goal is muscle growth, excessive cardio can be counterproductive. Cardio requires time and energy that could be better spent on resistance training. Limit cardio to 1-2 days per week.
- One way to manage cardio is to schedule it on rest days—days when you’re not doing resistance training. This ensures you don’t waste muscle-building time on cardio.
Join a fitness community. Struggling to stick to your workout plan? Join a group of like-minded individuals! Being part of a community not only provides support for sharing challenges, joys, and successes but also keeps you accountable, as group members will hold you to your goals.
- If you can find a workout buddy among friends or family, that’s ideal! Otherwise, consider joining a gym class, which is a great way to meet others.
- Another option is connecting with workout meetup groups. These groups organize online and meet at gyms to exercise together. Simply search for "workout meetup (your city)" to find relevant results.
Rest adequately. When it comes to muscle growth, the time you spend not working out is as important as the time you spend working out. Without proper rest, your body can’t effectively rebuild muscles after the strain of exercise. Patience is key, so avoid overtraining—take at least one rest day per week.
- Additionally, ensure you get enough sleep after workouts. Growth hormones, which aid muscle development, peak during sleep. Skipping sleep deprives your muscles of the chance to grow.
Healthy Eating
Build your diet around lean protein. Protein is crucial for muscle growth—it’s what your body uses to build stronger muscle fibers from older ones. For this reason, anyone aiming to bulk up must ensure they consume enough lean protein. Fitness resources typically recommend 40-60g of protein per meal for adults (more if you’re already large).
- To maximize muscle benefits while minimizing calorie intake, prioritize lean protein sources. Examples include:
- White chicken meat
- Lean pork and beef
- Beans
- Lentils
- Tofu, soy products...
- Egg whites
- Low-fat dairy products
Fuel up with whole-grain carbohydrates. Carbs often get a bad reputation, but they’re essential for an active and healthy lifestyle. Whole-grain carbs keep you full longer and provide sustained energy throughout the day, including during workouts. Most resources recommend 40-80g of carbs per meal.
- Whole-grain carbs are preferable to refined ones—whole-grain products retain the entire grain, making them richer in nutrients and protein compared to "white" bread and similar foods, which are often high in sugar. Examples of healthy carbs include:
- Whole-grain bread, pasta, crackers, etc.
- Brown rice
- Quinoa
- Steel-cut or traditional oats
- Beans and legumes
- Additionally, most fruits and vegetables are considered healthy carbs (especially leafy greens) and are packed with vitamins and minerals.
Consume healthy fats in moderation. Contrary to popular belief, "fat" isn’t a taboo in the fitness world. In fact, consuming small amounts of fat daily is an excellent way to build energy reserves, which are highly beneficial during intense workouts. However, moderation is key—you only need about 5-10g of fat per meal.
- Some fat sources are healthier than others. Avoid processed fats found in junk food, which are low in nutrients. Instead, opt for these healthy fat sources:
- Dairy products
- Nuts
- Avocados
- Most fish (also a great protein source)
- Eggs
Consider using supplements. If you know someone serious about weightlifting, you might notice them drinking a shake resembling chocolate milk to build muscle. These are protein powders like whey, casein, or creatine. While these products often contain more protein than the body needs, they’re useful in specific scenarios, such as:
- Starting a new workout program
- Engaging in very intense training
- Being in a growth phase (e.g., teenage years)
- Recovering from an injury
- When unable to consume protein from other sources (e.g., vegetarian diets)
- Note that excessive long-term protein intake isn’t recommended, as it can overwork the liver.
Things to Avoid
Avoid overworking your body. If you aim for a more muscular physique, exercise will take up a significant portion of your life. However, it shouldn’t become the main focus. Overexerting yourself not only leads to exhaustion, demotivation, and unhappiness—it can also hinder muscle growth if you don’t rest adequately. More importantly, overtraining can cause serious health issues, including:
- Muscle strains, ligament tears, etc.
- Joint pain
- Spinal problems
- Though rare, you could experience heart attacks, strokes, or aneurysms (if predisposed)
- Rhabdomyolysis (life-threatening; seek immediate medical attention if you experience severe muscle pain and dark urine)
Don’t neglect your diet. When starting a muscle-building program, the sudden increase in energy expenditure may spike your appetite, making you want to "eat everything" at any time. Resist the urge—while you can increase your calorie intake slightly, overdoing it will lead to excess calories being stored as fat. Over time, this might make you look "bigger," but not in the way you want, so try to control your cravings.
- Generally, you’ll feel fuller longer on a diet rich in lean protein, whole grains, fruits, vegetables, and healthy fats (as recommended above). In contrast, processed junk food won’t keep you satisfied. This means a natural, healthy diet can help prevent overeating (though it’s still possible to overeat healthy foods).
- To manage your eating, consider using a calorie-tracking app like the one available at MyFitnessPal.com.
Avoid relying on drugs and steroids. When aiming for rapid muscle growth, the temptation to use illegal substances can be strong. Resist it. Steroids and illegal supplements might seem to deliver quick results, but they’re not worth the health risks, which can be severe depending on the substance. For example, anabolic steroids can cause:
- High blood pressure
- Increased risk of heart attacks and strokes
- Liver disease
- Hair loss
- Oily skin and acne
- (For men) reduced sperm count, infertility, testicular shrinkage, enlarged breasts
- (For women) increased body hair, enlarged clitoris, deepened voice, breast shrinkage
Warning
- Try to avoid working the same muscle group two days in a row. Rotate between different muscle groups instead. For example, don’t train your chest on both Monday and Tuesday—dedicate one day to chest exercises and another to a different muscle group.
