There are 6 essential parts of an effective workout plan.
PROGRESSIVE OVERLOAD, CALORIC SUPLUS, a QUALITY WEIGHT TRAINING PROGRAM, a SUFFICIENT DIET, REST, and CONSISTENCY, TIME, and TRACKING
You don't want to lift 25lbs today and try 100lbs tomorrow. You want to PROGRESSIVELY OVERLOAD yourself. You GRADUALLY INCREASE YOUR LOAD. If your goal is 3 sets of 8 reps at 50lbs...
You might start like this. 3 sets at 50lbs. 8 reps (repetitions) for the 1st set, 7 reps for the 2nd set, and 6 reps for the 3rd set.
Then the next time you workout you add 1 rep to each set. So now it is 8 reps for the 1st set, 8 reps for the 2nd set, and 7 reps for the third set.
And finally 8 reps, 8 reps, 8 reps. You would progress like this for each body part you workout.
More realistically people progress like this. 7 reps, 6 reps, 5 reps.
And finally 8,8,8
After you get 8,8,8 with 50lbs, go to 55lbs 7,6,5 or however you want to progress.
If you read my snapguide on HOW TO UNDERSTAND DIETING, you saw that to gain muscle you have to have a CALORIC SUPLUS. You have to eat more calories than your CALORIC MAINTENANCE LEVEL.
Adding 500 calories to your daily calorie intake will help you to gain faster than if you only added 250 calories.
QUALITY WEIGHT TRAINING PROGRAM
You also need a QUALITY WEIGHT TRAINING PROGRAM. Which requires that you...
Workout your ENTIRE BODY, use PROPER FORM, workout with the proper VOLUME, FREQUENCY, and INTENSITY, FAIL, and REST BETWEEN SETS.
Don't go crazy with the exercising. Do no more than 15 sets per body part per week. TOTAL! Do only 4 exercises per muscle per week. MAX! Most people do (1-3) Do 3 for big muscles and 1-2 for smaller.
You could workout every body part in one day. But this is better. Monday&Thursday: Upper-body. Tuesday&Friday: Lower-body. Rest Saturday, Sunday, and Wednesday. That is a good frequency.
You should do between 5 and 12 reps for your target goals. Elite power lifters only have from (1-5) and they are just fine. Don't go ''insane.''
Rest between sets. Rest (1-3) minutes for lighter exercises, and (2-3) minutes for heavier exercises.
A good workout routine requires FAILURE. You tried to lift 8,8,8 but you could only do 7,6,5. Just remember, PROGRESSIVE OVERLOAD.
You need a SUFFICIENT DIET. Check out my snapguide on HOW TO UNDERSTAND DIETING to get an idea of a sufficient diet. The links at the end help also. Also, DRINK LOTS OF WATER to get your sweat back!
REST & RECOVER
You have to also REST & RECOVER! Give your muscles some time to build themselves back up. Exercise breaks them down. Let that protein work. Your muscles will recover stronger than before.
CONSISTENCY, TIME, TRACKING
Be CONSISTENT, give it some TIME, and TRACK YOUR PROGRESS
This process goes for any exercise. Not just lifting weights.
Here is a SAMPLE routine from acaloriecounter.com
- "How to Understand Dieting" snapguide"