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Male Muscle Workout
If you want effective men’s muscle building, you have to focus on routines that involve only a few sets and low reps in the 5-8 rep range per workout. Women’s workouts tend to use lighter weights for higher repetition ranges, while men’s muscle workouts should use heavier weights and fewer repetitions in order to build muscle effectively.
Here’s an example of a workout for men:
on Monday
Chest – 2 sets of bench presses of 5-8 reps.
Shoulders – 2 sets of dumbbell presses, 5-8 repetitions.
Triceps – 2 sets of machine dips of 5-8 reps.
These are your core exercises. You can add additional exercises, such as a pectoral platform machine for the chest and dumbbell front raises for the shoulders, maintaining the same repetition range.
Wednesday
Back Width – 2 sets of pulldowns, 5-8 reps each.
Back Thickness – 2 sets of seated rows of 5-8 reps.
Biceps – 2 sets of Dumbbell Curls, 5-8 reps.
Again, additional exercises can be added to each.
Friday
Legs (Quadriceps) – 2 sets of squats 5-8 reps
Legs (Hamstrings) 2 sets of Leg Curls 5-8 reps
Calf – Calf Machine Toe Raises 2 sets, 10-15 reps (many students find that more reps are better for calf work)
This gives you the basic idea of male muscle building. Obviously, there’s a lot of room to add practice and revise as you go along. For men, it’s important to keep the weights relatively heavy while still being able to perform the exercise safely. Heavy weights and low reps stimulate the muscles and force them to grow.
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