The Best Workout for Mass

Are you looking to build muscle and increase mass? You’re in the right place! This article takes a look at the best workout routine to help you gain the muscle you desire. With the right approach, you will be on your way to achieving your fitness goals.

Quick facts: Best Workout For Mass

  • ✅ According to a survey done by the American College of Sports Medicine, resistance training is the most effective way to build muscle mass. (ACSM)
  • ✅ Research has shown that lifting weights with heavier loads (greater than 75% of your 1RM) and lower repetitions (6-8 reps) is the most effective way to build muscle mass. (Harvard Health Publishing)
  • ✅ During a muscle-building workout, it is important to rest for 1-2 minutes between sets. This allows the muscles to recover energy so that they can contract harder during the next set. (American Council on Exercise)
  • ✅ A study has found that adding high-intensity interval training to a muscle-building workout can help to further increase muscle mass. (Journal of Sports Science and Medicine)
  • ✅ Including exercises that involve multiple muscle groups (known as compound exercises) can help to build muscle mass more quickly. (American Council on Exercise)
  • Introduction

    When it comes to building muscle and increasing strength, there is no single best workout routine. Many factors play a role in determining the best workout for mass, including age, fitness level and body type. However, the most important factor is the types of exercises performed in each workout.

    For maximum muscle growth, focus on compound exercises such as squats, deadlifts and bench presses; these target multiple muscles at once, providing more efficient workouts than isolation exercises which only target one muscle group at a time. Additionally, performing more sets with moderate to heavy weight will stimulate more muscle growth than lighter weights. Rest between sets is also important; taking one to two minutes will provide time for your muscles to recover and grow even stronger. Finally, keeping a positive attitude during your workouts and setting realistic goals can help you stay motivated and improve your results.

    Weight Training

    Weight training is an effective form of exercise for increasing muscle mass and strength. This type of exercise is ideal for bodybuilders and athletes who are looking to increase their muscle mass.

    Weight training can be done with free weights, machines, or bodyweight exercises. Let’s take a closer look at the benefits of weight training and how it can help you achieve your goals.

    Compound exercises

    Compound exercises are the foundation of weight training for mass. These are moves that target multiple muscle groups at once and are used in many bodybuilding and powerlifting regimens. Examples of compound exercises include squats, deadlifts, overhead presses, barbell rows, pull-ups/chin-ups, dips, and box jumps. These exercises also require more energy expenditure than isolation exercises such as bicep curls or tricep kickbacks. Compound exercises also stimulate a hormonal response from the body which can promote greater muscular gains.

    Additionally, because many compound movements use barbells or dumbbells they allow you to move heavier weight which can help develop greater strength and size over time when performed with proper form and effort. Therefore, compound movements should ideally form the basis of your workout routine if you’re looking to maximize mass gains and performance in the gym.

    Isolation exercises

    Isolation exercises are those that target one specific muscle group. Isolation exercises are great for building mass because they allow you to work a muscle group efficiently and effectively, maximizing the potential for building size. Examples of isolation exercises include bicep curls for the biceps, tricep extensions for the triceps, and leg extensions for the quads. Some isolation exercises can be done using machines, while others require free weights or resistance bands.

    Isolation exercises are typically done as “supersets” where two related muscle groups or opposing muscle groups (e.g., chest and back) are worked back-to-back in order to maximize rest time between sets of different exercises and to get more work done in less time. This type of workout could also incorporate compound exercises such as bench press, rows, overhead presses and squats/deadlifts; however, most mass-building workouts rely heavily on isolation movements since they enable you to focus on one particular muscle group at a time and achieve maximum growth potential with each exercise.


    Cardio is an important component of any mass building workout. Not only will it help burn off excess fat, but it can also help build lean muscle tissue by improving overall cardiovascular fitness. Cardio exercises can also be done anywhere with minimal equipment, such as running or cycling.

    Let’s take a look at the pros and cons of cardio for mass building:

    High-Intensity Interval Training (HIIT)

    High-Intensity Interval Training (HIIT) is a type of cardio exercise that alternates between short bursts of intense activity and periods of rest or low-intensity exercise. HIIT is gaining more and more attention in the fitness community as one of the most effective ways to build muscle mass while burning fat. It is particularly popular among those who are looking to improve their workouts but are short on time as it can be completed in relatively short sessions, often 20 minutes or less.

    In HIIT, you will cycle through intense interval sets with rest periods in between. During each interval set, you will take your heart rate up to 85%-95% max (not 100%) and keep it there for a period of time before returning to rest for 30-90 seconds depending upon your fitness level. As you become fitter, the challenge can be increased by reducing rest times or increasing the duration or intensity of the working set. This type of training requires commitment and dedication, but its effectiveness is proven over time.

    Steady-state cardio

    Steady-state cardio is a type of aerobic exercise that aims to keep your heart rate at a consistent, moderate level for an extended period of time. Examples of this type of cardio include running, biking, and swimming at a slow to moderate pace. This type of exercise burns calories efficiently and helps improve cardiovascular endurance. It also helps to increase the body’s capacity to circulate oxygen to your muscles—which can help you build mass.

    This style of cardio is best used in bursts; rather than long, extended sessions. Shorter sessions are recommended because they put less strain on the body while still providing improved cardiovascular endurance and increased circulation. Steady-state cardio can be incorporated into any workout routine as a method for warming up or cooling down after more intense workouts like weightlifting or HIIT training.


    When it comes to building muscle mass, one of the most important things you can do is to ensure you are eating enough nutrients. Eating the right amount of food and the right types of food can make all the difference in your workout results.

    Let’s look more into how nutrition plays a role in maximising muscle gains:


    Macronutrients, more commonly referred to as “macros”, consist of proteins, carbohydrates, and fats. Macronutrients are the most energy intensive nutrients in the diet and should form the foundation of a healthy eating plan. Properly fueling your body with macro-nutrients before and after workouts will help to ensure proper muscle growth and repair.

    Generally speaking, when it comes to gaining mass (muscle growth), consuming a protein-rich diet is important to ensure that your muscles are adequately fueled for repair and recovery. Protein helps build new muscle fibers while increasing strength as well as aiding in reducing functional capacity. It is recommended that you eat 1g of protein per pound (2.2g/KG) of body weight each day in order to stimulate muscle growth.

    Carbohydrates are also an important part of building mass because they provide energy for your workouts by helping to replenish glycogen stores within the muscles which helps with strength development. Consume 5-6 g/kg (2-3 g/lb)of carbohydrates daily spread out over 3-4 meals throughout the day and also around your training sessions for optimal results.

    Fats play a major role in an overall balanced nutrition approach not just for macro counting but overall health too! Fats help regulate hormones, aid in absorption of vitamins, contribute to satiety or fullness and even help support brain function so make sure you get enough healthy fats into your meal plan each day totaling 0.45g – 0.75g per lb per day (1-1½g/KG).

    Meal timing

    Meal timing is an important part of achieving optimal nutrition when it comes to building muscle mass. It is recommended that you eat your macronutrients (protein, carbohydrates, and fats) at regular intervals throughout the day in order to ensure your body has a steady supply of energy for workouts and recovery. Eating at least five times each day can help keep your energy levels up as well as promote muscle growth.

    Additionally, eating before and after workouts can also increase performance. Eating before a workout provides the body with fuel for the session, while eating after a workout helps replenish any glycogen stores that were depleted during the exercise session.

    Furthermore, if you are looking to build lean muscle mass then you should be mindful of when you are consuming your carbohydrates; consuming them around your workout is ideal as this allows the body to use them more effectively for energy.


    Recovery is an important component of any workout plan and is critical for achieving gains in muscle mass. While the actual workout is what will build your muscle, recovery is what allows your body to rebuild and grow. It’s important to give your body enough time for recovery in between workouts and to implement the right strategies for effective recovery.

    Let’s take a look at some of the best recovery methods for building muscle mass:


    Sleep is perhaps the most important factor in muscle recovery and building mass. During sleep, your body releases growth hormones that facilitate tissue repair and muscle growth. Additionally, sleep is essential for cognitive abilities, concentration, performance and overall health.

    If you’re trying to build mass, you should strive to get 7-9 hours of quality sleep each night. Going to bed and waking up at the same time every day can help with creating a consistent cycle, as well as assist with triggering the release of growth hormones. Also make sure your bedroom is quiet and dark for optimal restful sleep. Finally, avoid alcohol or stimulants like caffeine before bed, as these can affect your quality of sleep. If you’re struggling with consistently falling asleep on time or sleeping through the night, consider speaking with a doctor about potential solutions.

    Active recovery

    Active recovery is a form of workout between periods of more vigorous exercise. It generally uses lower intensity movements than those used during the main workout, and serves to gently increase blood flow to muscles and help them relax. This in turn helps with their recovery and re-growth, leading to a stronger outcome than would otherwise be achieved if they were forced to remain completely idle.

    Common activities used in active recovery include:

    • Light jogging
    • Swimming
    • Biking
    • Stretching exercises
    • Any other low-impact activities that do not put too much strain on the body.

    Active recovery can also help improve overall fitness levels by helping the body get used to moving with greater ease for longer periods of time.


    In conclusion, the best workout for mass is one that incorporates both compound and isolation exercises. It should include exercises that target all the major muscle groups and be wide in range. A variety of reps, sets, and weights should be utilized to ensure full muscle stimulation and help with growth.

    As always, consistency is key when it comes to strength building. Be sure to fuel your body with a solid diet and get adequate rest in order to optimize your results.

    Good luck in achieving your training goals!

    FAQs about: Best Workout For Mass

    Q: What is the best workout for mass?

    A: The best workout routine for mass is a combination of weightlifting exercises and proper nutrition. The combination of these two will help build and maintain muscle mass. Weightlifting exercises should focus on compound movements like squats, deadlifts, bench presses and overhead presses. Additionally, make sure to consume plenty of protein and calories to help fuel the body for muscle growth.

    Q: How often should I be working out for mass?

    A: For the best results, you should aim for 3-4 days of weightlifting per week. Each workout should focus on different muscle groups. Make sure to give your body adequate rest between workouts to allow for muscle recovery and growth.

    Q: What foods should I be eating to help with muscle growth?

    A: Eating a balanced diet is essential to help build and maintain muscle mass. Make sure to eat plenty of lean proteins, complex carbohydrates, and healthy fats. Additionally, consuming ample amounts of protein and calories will help fuel the body for muscle growth. Eating nutrient-dense foods like lean meats, whole grains, fruits and vegetables will help provide the body with the necessary nutrients for muscle growth.

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