Build Your Brawn: 10 Most Effective Workouts for Building Muscle for Both Men and Women

Lean muscular legs, toned arms, and a strong core. More often than not, most of us start our workout regime with these three goals in mind. But building muscles is not an overnight exercise. It requires consistency, effort, and proper guidance.

We spoke to Susovan Ghosh, coach of the Indian National MMA team, to understand the importance of muscle building.

“Good muscular strength is an important indicator of your quality of life, especially in later years, for both men and women. Given the sedentary lifestyle that we have now, weight training to build muscles gives our body the right muscular support needed for it to function properly,” he says.

Some of the key benefits of building muscles, according to Ghosh, who also creates personalised training regimes for his celebrity clients, are:

 ·  Improves balance and stability, reducing the possibility of falls later in life

·  Weight training to build muscles releases hormones like endorphins and serotonin, instantly improving mood

·  Regular muscle-building exercises increase bone density, which is very beneficial for women who are at a greater risk of osteoporosis

·  Increased strength makes daily activities like climbing stairs much more manageable in later years.

He adds, “Muscles require more energy to maintain, which means you have an increased metabolism. This ensures you maintain a healthy weight, which positively impacts body image and confidence.” All of this is vital for leading an independent and disease-free life.

Ghosh says compound movements, where multiple joints move during a rep, are among the most effective workouts for building muscle. But these should be combined with isolation movements like a bicep curl, leg extension, and some core work. He lists the exercises that should be part of any workout plan for overall muscle gain.

The quad muscles, the muscles on the front of our thighs, help us walk, run, jump, and squat, making them essential for leading an active life. Bonus: strong quad muscles are also known to delay the onset of knee arthritis.

The hamstrings are a group of muscles on the back of our thighs. Apart from playing an important role in sports activities, strong hamstrings are crucial for daily activities like standing and walking. Work on them to prepare for the marathon you have been dreaming of participating in.

Aesthetics aside, strong glutes or hip muscles help improve posture and balance. They are essential to prevent falls and injuries as you age. And who doesn’t like a well-defined, shapely bum?

Also known as the second heart, calf muscles help oxygen-depleted blood flow in the direction of the heart, fighting against gravity to keep you healthy. Make sure you add them to your muscle-building workout plan.

A strong back is crucial for leading a healthy and active daily life. Your back also supports the spine, making it essential to work on strengthening it with a focused exercise plan for the back muscles.

Big, broad shoulders look great, but did you know that about 20 muscles support them? These muscles are essential for almost all exercises, day-to-day activities, and maintaining good posture.

Do you dream of having a well-defined chest so that you can pull off that ‘fitted T-shirt’ look with ease? Strong chest muscles are also vital for activities like pushing a door, lifting a bag, or carrying a child. They also help with better performance in sports like tennis, padel, and swimming.

The number of gym mirror selfies on social media reflects our craze for toned, muscular biceps. But trust us, it's more than just a flex. Located in the upper arm area, these functional muscles help us lift and carry heavy things in addition to overall upper body strength as they extend from shoulders to elbows.

Did you know the triceps form 60% of your upper arm muscles? That information should inspire you to work on them more, as strong triceps help you get a toned and defined upper body.

There's more to core strength than washboard abs (they look nice, though!). Working on this muscle group helps you simultaneously train the hips and lower and upper body. A strong core gives you balance, stability, and overall strength. Keep that in mind the next time you're holding a plank.

A sample 3-day muscle-building workout plan for muscle gain could look like this:

• Back squat: 2 sets of 12 reps

                    1 set of 10 reps (with a gradual increase in the weight)

                    1 set of 8 reps

                    1 set of 6 reps

• Lunges: 3 sets of 8-12 reps
• Leg curls: 3 sets of 8-12 reps
• Calf raises: 3 sets of 15 reps 

• Bench press: 2 sets of 12 reps
• 1 set of 10 reps (with a gradual increase in the weight)

                      1 set of 8 reps

                      1 set of 6 reps

• Overhead DB press: 3 sets of 8-12 reps
• Lateral raise: 3 sets of 8-12 reps
• Tricep press down: 5 sets of 10 reps

• Deadlift: 2 sets of 12 reps

              1 set of 10 reps (with a gradual increase in the weight)

              1 set of 8 reps

              1 set of 6 reps

• Bent-over row: 3 sets of 8-12 reps
• Alternate DB curls: 3 sets of 8-12 reps
• Bodyweight pull-ups: 3 sets of 6-10 reps

Strength training should be done at least 2 times a week to see noticeable gains, but not more than 4 times a week in order to give the body enough time to recover between workouts.

Include cardio in your regime, as it will help you reach your goals faster. Remember, doing cardio prevents you from gaining fat as you tweak your diet to gain muscle. It also helps in maintaining overall health. 

Getting visible results may take 2-4 months of diligent workouts combined with proper nutrition and a recovery plan.

Focusing on compound movements (one in which multiple joints move during each rep) will always give you the best bang for your buck. Compound movements like squats, deadlifts, bench presses, etc., not only improve your quality of movement but also add a certain thickness to your frame that is both aesthetically pleasing and functional. In addition, throwing in some isolation movements like bicep curls, lateral raises, or leg extensions gives volume to visually attractive muscles like biceps and shoulders. It keeps those joints strong and well-oiled. Lastly, one should remember to do some core work like planks or weighted carries since they are essential for improving posture and can help with those washboard abs.

You can’t. However, regular training combined with the right diet plan can start showing results within the first 2-4 months.