How to Build Muscle with the Right Workout Program

Let me ask you a question: why do you lift weights?

Are you trying to get stronger?

Are you trying to gain muscle?

JC Deen has plenty of shirtless pics to show he knows how to build muscle, but he looked to classy in this picture for me not to use it.

JC Deen has plenty of shirtless pics to show he knows how to build muscle, but he looked to classy in this picture for me not to use it.

Are you trying to improve your general health and fitness?

If the main reason you lift weights is to gain muscle, rather than get stronger, then your training should be different.

In this podcast, JC Deen is going to teach you exactly how to create a workout program for gaining muscle. You’ll learn…

  • What exercises to use for building muscle.
  • How to sequence your exercises in each workout.
  • What rep ranges to use.
  • How long to rest between sets.
  • How many sets to perform.
  • How to measure your progress.
  • How to change your training program if you hit a plateau.

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  1. John Grieves says

    Nice thanks Armi and JC Deen. So what changes then if your focus is improving your general health and fitness, especially in my case to support best running biomechanics with an otherwise neglected core and upper body?

    • JC Deen says

      hey John,

      I”m afraid I can’t offer much of an answer. I am not the guy to ask about running. Perhaps Amir can chime in…

    • says

      Thanks John, good question.

      If your main goal is to be a better runner, while improving your overall health and wellness, you’re probably better off focusing on a slightly lower volume program with a greater emphasis on strength. There’s some evidence that strength training *may* improve running economy, so it’s not a bad idea.

      If you haven’t been doing much upper body work, I’d start with a typical hypertrophy rep range of about 8-12 reps, about 2 minutes of rest between sets, and probably 3-4 sets per exercise. It works well, and the risk of injury is very small. Once you stop improving on that, you can think about trying something else.


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