Category Archives: muscle building

Wondering how to get bigger arms? Are you sick of doing set after set of arm workouts without seeing any gains?

Then today is your lucky day.

With these essential tips and exercises, you can have the strong, ripped arms that you have always dreamed of.

The answer to how to get bigger arms is just ahead. Now let's sculpt those guns!

Why Build Strong Arms?

Being able to lift heavy objects with ease while boasting a ripped physique is a goal many men look to achieve when starting a workout program.

Strong, muscular arms can be attained at any age using a great fitness plan that includes dedicated arm workouts.

Having well-built arm muscles has a number of benefits. The obvious is that it is a sign of strength and power.

Muscular arms are necessary to round out any toned, fit physique and give you that boost of confidence about your body.

And increased muscle mass will increase your metabolic rate as well, making your body more efficient at burning calories and losing or maintaining a healthy weight.

In addition, having strong arms means that you can do everyday activities more easily.

Anything that requires lifting, pulling, and pushing is made infinitely easier when you have powerful biceps, triceps, and shoulders.

Old School Muscle

The Fit Father Project is a great place to start if you are looking to get bigger arms.

Old School Muscle is an excellent program that utilizes research-backed findings to provide you with a one of a kind, full-body muscle-building workout.

With Old School Muscle you get a comprehensive muscle building guide AND nutrition guidance and online support to keep you motivated throughout the program!

This will put you one step closer to those ripped arms.

Progressive Overload

In order to get bigger arms, you need to not only focus on the arm exercises themselves, but also on form, reps, and how much you are pushing your muscles to fatigue.

If you want to get bigger arms, you have to challenge yourself every workout.

This means trying to improve upon your performance as you gain more strength.

If you constantly lift the same weight for the same number of reps every workout session, you will never see gains in terms of actual muscle growth.

While doing this may burn calories and maintain lean body mass, you need to push yourself above the threshold your muscles have adapted to in order to achieve bigger muscles.

There are different strategies to do this, either through increasing reps or increasing weight.

How To Challenge The Muscles For Bigger Arms

For example, let’s say that you are doing standard dumbbell curls.

You want to complete 10 reps and be able to do so with 15-pound dumbbells. If you find this is easy to do for three sets, try the curls with 17.5- or 20-pound weights.

Maybe you’re only able to complete eight reps with this higher weight. That’s fine! Continue to work with this weight until you can complete 10 reps at the higher weight for three sets.

Once that becomes easier, you can try going up in weight again and starting this process once more.

Now, of course, you won’t be able to continue increasing weight indefinitely. Nobody expects you to one day be curling 100-pound dumbbells!

But the idea is to continually push your muscles to that next level.

Drop Sets

Drop sets are another great way to add muscle mass and increase size.

These can be added to the end of every workout to really stimulate muscle growth.

Basically, a drop set involves starting at a higher weight, and gradually moving down to lower weights without rest until your muscles can lift no more!

Fully fatiguing the muscles at lower weights is key for optimal muscle hypertrophy.

Although small in size, a recent study did find benefits of using drop sets for muscle growth as compared to standard sets.

Types of Drop Sets

There are different variations of drop sets.

With wide drop sets, you drop the weight by about 30% between sets, while with tight drop sets you only drop the weight about 15%.

If you are just starting out, a wide drop is probably the best way to begin. You can always progress to more challenging drop sets as you gain muscular strength.

By doing this you are not just fatiguing your muscles at a high weight, but progressively pushing them to the limit at a lower weight.

This will also increase the training volume and time under tension for the muscles.

Don’t Forget to Focus On The Eccentric Phase

There are three types of muscle contraction-concentric, eccentric, and isometric.

• Concentric muscle contraction occurs when the muscle is being shortened, like when you curl a dumbbell up.
• Isometric contraction is when the muscle is being held at a constant length, such as when you hold a plank.
• Eccentric contraction occurs when the muscle is lengthening under a force, like the lowering phase of a push-up or bicep curl.

When working out, you will see a lot of men do the concentric phase of their exercise, but drop the weights too quickly back to the starting position.

This negates any eccentric activation.

Build Ripped Arms Through The Entire Exercise

Both concentric and eccentric contractions lead to muscle hypertrophy.

These muscle movements actually can induce muscle growth based on distinct pathways, which is why it is important to focus on each phase during a workout.

One study even showed that eccentric activation-induced greater size benefits, however not at a statistically significant level.

Since each of these phases of activation can induce muscle growth signals to build bigger arms, it is important to focus on both while performing all of your workouts.

This will ensure that you are getting the most out of each move.

How to Get Bigger Arms

The exercises below can be added to any workout.

If you are doing a full-body workout, choose one or two exercises from each of the biceps and triceps category to add to your routine.

If you are specifically focusing on arms for your workout session, you can choose three to four exercises from each area.

Aim for three sets of 8-10 reps for each movement.

Warm-Up and Stretch

To avoid injury and protect your joints, make sure you are doing a proper warm-up and cool down prior to every strength training workout.

This should include some light cardio to get your heart rate up and blood pumping, along with some dynamic stretching to loosen up your muscles.

For the upper body, try arm circles and front arm crossovers. This will prime your arms for the exercises to come and increase your range of motion.

To get the most out of each exercise, rest for 1-2 minutes between each set. This will allow the ATP within your muscles to regenerate so that your muscles can perform at an optimal level for the next set.

Biceps

Standard Dumbbell Curls

• Stand upright holding two dumbbells.
• Curl the dumbbells up while keeping your elbows back and close to your body.
• Slowly lower the weight, making sure you feel your biceps contract throughout the movement.

This is a great movement to really work the entire biceps muscle.

It is a simple move that can provide big benefits to build those ripped arms.

Zottman Curls

• Stand upright with two dumbbells hanging by your side.
• Turn your arms so your palms face forward.
• Curl the dumbbells up.
• Pause, then rotate the dumbbells so your palms face forward before slowly returning back to your starting position.

This is an awesome arm exercise that hits all three muscles that make up the biceps – the biceps brachii, brachialis, and brachioradialis.

The rotational movement allows you to target each of these muscles.

Dumbbell Hammer Curls

• Stand with your elbows locked by your sides, while holding your dumbbells with your palms facing in towards your body.
• Curl the weights up and slowly lower back down, making sure to focus on the eccentric lowering phase.

Hammer curls are good to include as it targets your biceps as well as your brachialis muscle.

By hitting the biceps muscles at different angles, you will be able to fill out the entire muscular appearance of your arms.

Decline Dumbbell Curls

• Start by setting up a bench at a 45-degree angle.
• Lay chest down on the bench while holding two dumbbells.
• While in this position, curl the dumbbells up to your shoulders.
• Pause, then lower back to the start positions.

Laying on the bench will really isolate your biceps.

You won’t be able to swing or use your body momentum to curl the weight up.

Preacher Curls

• Adjust the height of a preacher bench so your armpits touch the top of the bench.
• Grab a curl bar at shoulder width with your arms extended.
• Curl the bar up while keeping the backs of your arms against the bench.
• Slowly lower the bar back down.

You can also use dumbbells if you don’t have a curl bar available.

Since your arms are resting against a bench, this forces you to focus on only using the biceps instead of using your body’s momentum to curl the weights.

Palms Forward Curls/Reverse Curls

• Grasp a curl bar overhand at about shoulder width.
• Keeping your upper arms against your sides, curl the bar up until your palms face out and the barbell is in line with your shoulders.
• Slowly lower back down.

This movement will hit the brachialis muscle.

This actually pushes the peak of your bicep muscle up higher, which makes for more sculpted arms.

Plus you will work your brachioradialis in your forearm, along with strengthening your wrists.

Drop Set Dumbbell Bicep Curls

• For this exercise, you will be performing standard bicep curls.
• However, start at the highest weight you can do and perform eight reps.
• Then drop down five pounds and perform eight reps.
• Then drop down five more pounds and perform eight reps.
• Do not take any breaks in between.

You will really feel the burn at the end, even if you are only lifting 5-pound weights!

Here you will be working the biceps muscles to absolute fatigue.

This is a great arm exercise to add as a burn-out at the end of your workout.

Triceps

Close Grip Bench Press

• With any bench press moves, always make sure to have a spotter.
• Lay on a flat bench and grasp a barbell with an overhand grip.
• Your hands should be about shoulder-width apart.
• Hold the bar above your sternum with arms completely straight.
• Lower the bar down, pause, and then press the bar back up to the starting position.

By having a close grip you will have to rely on the strength of your triceps, rather than your chest muscles, to press the bar back up.

Start with low weight and work your way up as you gain strength.

Skull Crushers

• Lie on a bench and hold a dumbbell in each hand with palms facing each other.
• Press the weights over your chest, then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps.
• Extend your elbows to bring the weights back up.
• Keep your elbows in the same position and facing the ceiling the entire set.
• Try not to let your elbows flare out.

This movement hits all three heads of the triceps.

Since you are only bending at the elbow, you are solely working the triceps muscles, unlike other exercises where you get assistance from the shoulders or chest muscles.

Tricep Dips on Parallel Bars

• Stand over the dip bars and grip them, then hold yourself over the bars with your arms fully extended.
• Lower your body until your upper arms are parallel to the floor but no lower.
• Extend your elbows to push back up.
• If you cannot do a dip unassisted you can use a dip machine or a spotter to hold your feet until you gain enough strength.

By keeping your arms close to your body, you will be really working your triceps as you press yourself back up.

Try not to bend or angle your body forward as this will recruit your shoulders and chest muscles and will not allow you to isolate the triceps as much.

You will still get some assistance from the chest and shoulders, although this will help add overall shape to your upper body and arms.

Rope Tricep Push Downs

• Attach a rope handle to a high pulley station.
• Bend your torso forward at about a 30-degree angle.
• Pull down until your upper arm forms a 90-degree angle with your sides.
• This bent-over position will be where you start from.
• From here, push your arms down until your entire arm is perpendicular to the floor.
• Then slowly let the rope come back up.

It is important to start your body slightly angled instead of standing straight up.

This will force your triceps to work through their full range of motion and will hit all three heads of this muscle.

Diamond Push-Ups

• Start in a push-up position.
• Bring your hands close to each other at chest level, with your thumbs touching one another and your forefingers touching in the shape of a diamond.
• Lower yourself down to the floor while keeping your hands in this position.
• Pause, then push back up to the original position by straightening your arms.

By having the hands in close to your body, you are really isolating the triceps and taking out the assistance that the chest muscles typically have in a standard push up.

Try to complete the full number of reps, even if this means dropping to your knees.

Do not compromise form by dipping or arching your back.

Over time, you will able to complete the full set on your feet as you gain more arm strength.

Overhead Tricep Extensions-Drop Set

• Start standing with your feet shoulder-width apart while holding a pair of dumbbells.
• Raise the dumbbells above your head until your arms are stretched out straight.
• Slowly lower the weights back behind your head.
• Try not to flare your elbows out.
• Once your forearms move beyond parallel to the floor bring the weight back up.

Start with a weight that is challenging to complete 10 reps with.

Then drop down by about 20% of that weight and perform another 10 reps.

Drop down to an even lighter weight and perform the final 10 reps to complete the drop set.

Get Bigger Arms Today!

By using techniques such as drop sets and progressive overload you will challenge your muscles to induce greater gains.

And by working the muscles from all angles you can really round out your arms.

These are important concepts to remember when training all areas of the body. Big arms will make you stand out, but having an all-inclusive muscle building program is critical.

That is where the Fit Father Project programs, like FF30X and Old School Muscle, can be a wonderful resource.

These programs can give you further insight on building overall body strength to have a complete muscular physique to go along with your ripped arms.

It is possible to gain arm strength and size no matter what your age. By incorporating the exercises above, you will be well on your way to bigger arms.

The key is to focus on form and to push yourself at each workout. So get started today!

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to get bigger arms.

Whether you're stuck at home or on the road, it can be hard to fit in a good workout. But with bodyweight exercises for men, you can get jacked anytime, anywhere!

We hear it from guys all the time … you finally get on the road to fitness and healthy living.

But between work and family, you're also literally on the road quite a bit too!

While this could mean that you aren’t able to get to a gym for a scheduled workout, it doesn’t have to mean missing a strength training session.

There are a number of bodyweight exercises for men that can be done without equipment that can still give you great strength gains! And you can do them almost anywhere!

Here are a few to get you started!

• Bodyweight Chest Workout
• Bodyweight Back Workout
• Bodyweight Squats

Can I Still Build Muscle Just Using My Bodyweight?

Studies have shown that muscle hypertrophy can be achieved using either high weights with low reps or high reps with lighter weight, as long as the exercise is done to failure.

So on the days where you aren’t able to use weights, you can still challenge yourself by increasing reps of a specific exercise to fatigue your muscles.

In addition, progressive overload to stimulate muscle growth can be used in bodyweight exercises for men as well.

Instead of increasing weights, you will be increasing reps.

Another option to challenge the muscles is to modify the movements to add resistance.

This means that even without weights or equipment, you can still get a killer workout using just your bodyweight.

Here are some of the best bodyweight exercises for men.

These moves will challenge every muscle in your body and can be added to any weekly routine when you don’t have access to weights.

Body Weight Exercises For Men

Upper Body

Chest

Push-ups are the ultimate bodyweight chest workout.

When you don’t have access to a gym to do bench presses, these are your go-to.

And there are a number of variations that you can use to target the chest muscles from different angles.

Standard Push-Ups

• Position your hands under your shoulders with your feet straight behind you.
• Lower your chest towards the ground, pause, then extend your arms to push back up.

Slow Push-Ups with Wide, Standard, Narrow Progression

These are done in the same manner as standard push-ups, but with varying hand positions and with a focus on a slow lowering and raising phase of the push-up.

You will be surprised how quickly these wear your out!

• Start with your hands a bit wider than shoulder-width apart.
• Slowly lower your chest to the ground in slow four-count.
• Then push back up in a slow four-count.
• Repeat this four times.
• Then move your hands to standard width and repeat.
• Then to a narrow, or military type width, and repeat.

If you have to come down to your knees to complete this progression that is fine!

These are tough, and it is better to modify then to use poor form.

Staggered Hand Push-Ups

• Place your left hand below your shoulder and your right hand near your ribs.
• Slowly lower your chest to the ground.
• Pause, then push yourself back up to the top of the push-up.
• Switch your hand position so now your right hand is below your shoulder and your left hand is near your ribs.
• Repeat.
• Continue alternating sides.

Triceps

Tricep Dips

• Place your hands on the edge of a stable surface, like a chair.
• Place your feet out in front of you.
• Lower your body until your upper arms are parallel to the floor, then push back up.

You can change the position of your feet in front of you to vary the intensity of this move.

The closer your feet are to your body, the easier the exercise will be.

To really challenge yourself, place your feet up on another chair.

Military Push-Ups

• These are like standard push-ups, but with a narrow hand position.
• Come down slowly while maintaining a tight core and straight back.
• You can come to your knees if you find your back is arching or you cannot push yourself all the way to the top.

These bodyweight exercises for men will target your triceps when your hands are placed in a narrow position as your pectoral muscles cannot assist as much from this angle.

Always remember to maintain good form, and modify the exercise if necessary.

Shoulders

Pike Push-Ups

• Start in a pushup position.
• Lift your hips so that your body forms an upside-down V.
• Your legs and arms should stay as straight as possible.
• Bend your elbows and lower your upper body until the top of your head nearly touches the floor.
• Pause, and then push yourself back up until your arms are straight.

These bodyweight exercises for men will target the shoulders as you are lowering your body from a higher angle than a standard push up.

Back

Arm Hauler

• Lie on your stomach with your chest lifted and arms behind you.
• Extend your arms out to the side and then swing them around until they meet in front of your face.
• Then slowly swing the arms back behind you again.
• Keep your chest lifted throughout this exercise.

These bodyweight exercises for men will engage the lats as you move your arms in front and extend the arms behind your body.

Reverse Fly Hold

• Stand and hinge forward slightly at the hips with your hands hanging in front of you.
• Extend your hands up to the sides until they are parallel with the floor.
• Pause at the top, and then bring the arms back down.

While this may seem like an easy move, by holding the pause at the top and squeezing your shoulder blades together you can still get a good burn in the lats, traps, and deltoids.

You could even hold two soup cans in each hand to add a little resistance when weights aren’t available!

Pull-Ups

• Hang from a bar with your palms facing away from you at about shoulder width.
• Pull your body up while contracting your shoulder blades together until your chest is at the height of the bar, or chin is just over the bar.
• Then, slowly lower yourself down.

Now, this exercise does require that you have access to a pull-up bar.

Luckily you can purchase a doorway pull up bar at most sports or department stores. These can be easily used at home or even packed away for travel.

However, if you don’t have a pull-up bar, just wait to get back to the gym for these.

Do not try to do pull-ups hanging from a door or shower curtain. This can lead to injury to you and damage to your home!

Lower Body

Body Weight Squats

• Start in a standing position.
• Drive your hips back and bend at the knees until your thighs are parallel to the floor.
• Then drive your legs back up to the top.

Squats are an excellent way to build your quads, glutes, and hamstrings.

You can add intensity to this exercise by exploding up into a jump before landing and starting the next rep.

Body Weight Lunges

• Start in a standing position and step your right foot forward into a lunge.
• Bend your knees as you bring your left knee just above the ground, while your right thigh comes parallel to the floor.
• Push back up with your right leg to a standing position.
• Repeat on the left side.
• Continue alternating sides.

Glute Bridge

• Lie on your back with your arms extended to the sides.
• Keep your feet on the ground and bend your knees.
• Drive your hips to the ceiling as you squeeze your glutes.
• Pause, then return your hips back to the floor.

Pistol Squat

• Start in a standing position with your left leg extended out in front of you.
• Bend your right knee and lower yourself to the ground in a squat.
• Then explode back up into a standing position.
• Repeat 10 reps on the right, then switch to the left.

This is a great lower body exercise that will also challenge your core as you try to maintain balance.

You may need to hold onto a wall or chair when first starting out with this exercise. Gradually try to move on to the point where you can perform these unassisted.

Wall Sits

• Stand with your back flat against a wall and feet shoulder-width apart.
• Walk your feet in front of you about two steps and slide your back down the wall until your thighs are parallel to the ground.
• Hold this position for 30 seconds.
• Rest for 30 seconds then repeat two more times.

These isometric bodyweight exercises for men will strengthen your quads, glutes, calves, and hamstrings.

As you gain strength, try to increase your hold time to a minute. Progressively challenge yourself by adding more time to this exercise.

You could even place a backpack or briefcase in your lap to add weight to this exercise.

Calf Raises

• These are done best on a step if available.
• Stand upright with your toes pointing forward and push up onto your toes.
• Pause at the top, then lower until you feel a stretch in your calf muscles.
• Then push back up onto your calves again.

To challenge yourself with this exercise, try doing them with one leg at a time while holding onto a wall or rail for support.

This way you are increasing the amount of weight that each calf has to resist.

You can also change the angle that the calf muscles are targeted by turning your toes outward or inward.

Core

Elbow Plank

• Place your forearms on the ground with your elbows below your shoulders and legs extended behind you.
• Engage your core and hold this position for 30 seconds.

This is not only an abdominal exercise.

It is also great for shoulder stability and muscle endurance of the lower back, neck, and legs.

Superman

• Lie on your stomach with arms extended in front of you and legs extended behind you.
• Lift your arms and legs off of the ground at the same time.
• Then slowly lower back down.

These bodyweight exercises for men are great for the lower back and will also target the shoulders, back, and hamstrings.

Side Planks

• Stack your legs and place your right hand on the ground below your right shoulder.
• Hold this position for 30 seconds while engaging your core.
• Then switch sides and repeat.

While the elbow plank targets the rectus abdominis muscles of the core, this exercise will target the oblique muscles to give your fully defined abs.

Full Body

Burpees

• Start in a standing position.
• Squat down and place your hands on the ground between your legs.
• Kick your feet back into a plank position.
• Jump your feet back to your hands, and come back to a standing position.
• Repeat.

This is a great full body and cardio exercise.

You can challenge yourself even more by doing a push-up while in the plank position or jumping up instead of simply standing prior to beginning the move again.

Mountain Climbers

• Start in a push-up position with your arms under your shoulders.
• Move your left knee into your chest.
• Then, as you bring your left leg back, bring your right knee towards your chest.
• Continue alternating for thirty seconds.

This full-body exercise will target your abs, shoulders, triceps, and lower body.

It will also give you a bit of a cardio workout as well.

Progressively build up to doing this exercise for a full minute at a time.

Challenge All Of Your Muscles With Bodyweight Exercises For Men

As you can see, you can work every muscle in your body even when you don’t have access to a gym or equipment.

Plus, you can modify exercises to challenge yourself.

Even without weights or machines, you can implement the concept of progressive overload to improve your strength with every bodyweight workout.

By adding reps, time, or using single leg or arm exercises you can progressively challenge your muscle fibers to induce hypertrophy and build strength.

So it doesn’t always have to be about throwing around huge amounts of weight to get muscle gains!

Full-Body Workouts

One of the best ways to integrate bodyweight exercises for men into your weekly workout routine is to build a full-body workout that uses exercises from each muscle group.

One study found that men achieved greater lean muscle mass gains from three days a week of total body workouts when compared to only working out individual muscle groups one day a week.

Full-body workouts are a great way to target multiple muscle groups in an efficient manner.

Sample Total Body Bodyweight Exercise Workout

Warm-Up

Perform each exercise for 30 seconds. Repeat twice.

• Jogging in place
• Jumping jacks
• High knees
• Butt Kickers

Dynamic Stretching

Prior to your workout, perform some upper and lower body dynamic stretching to prime your muscles for the bodyweight exercises.

• Arm Circles: Start with small arm circles forward for 10 reps, then backward for 10 reps. Then repeat this with larger circles.
• Cross-Body Arm Swings: Swing your arms across your body, right over left, then left over right. Repeat this 10-20 times.
• Knees to Chest: Bring your right knee up into your chest and hold for a brief pause. Bring the leg down then repeat on the left. Alternate for 10-15 reps on each side.
• High Kicks: Kick your right leg up in front of you to hit your left palm. Then alternate with your left leg and right palm. Continue for 8-10 kicks on each side.

Main Set

• Slow Push-Ups: Perform eight reps each of wide, standard, and narrow push-ups. Repeat for three sets
• Bodyweight Squats: Perform three sets of 12-15 reps.
• Pike Push-Ups: Perform three sets of 12-15 reps
• Calf Raises: Perform three sets of 20 reps on both legs, or 10 reps on each side if doing the legs individually.
• Tricep Dips: Perform three sets of 12-15 reps.
• Supermans: Perform three sets of 12-15 reps.
• Pull-Ups: Perform three sets of 8-10 reps
• Burpees: Do as many as possible for 30 seconds. Rest 15 seconds, then repeat twice.
• Elbow Plank: Try to hold for 30 seconds. Rest for 15 seconds. Repeat twice.

Cool Down

Always be sure to cool down with some light stretching that includes both the upper and lower body.

This is especially important after a full-body workout to help prevent injury.

The Fit Father Project

If you are busy and find yourself constantly on the go (or stuck at home), the Fit Father Project is a wonderful resource.

Our programs are specifically designed for middle-aged men with full schedules that are trying to maximize their fitness.

The all-inclusive FF30X program requires minimal equipment to get started on weight loss and strength building.

All you need is a few days a week and access to dumbbells or kettlebells to take full advantage of this program.

Bodyweight Workouts: Another Tool For Fitness

Strength and fitness workouts can take on many forms.

Bodyweight exercises for men are just another tool that you can use to continue to build muscle and lose weight in a safe and effective manner.

So even when you are on the road or don’t have access to a gym, there is never an excuse to miss a workout day!

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on bodyweight exercises for men.

If you’re not getting the weight loss or muscle building results you desire, the answer might be as simple as you’re not eating enough!

Whether it's not eating enough calories or not consuming the right proportion of macronutrients, your diet could be doing more harm than good.

Knowing more about your personalized calorie needs for weight loss or muscle building is the key to achieving the physique you’ve been striving for.

If hearing that you're not eating enough when you're trying to lose weight has piqued your interest, keep reading!

How to Determine if You're Not Eating Enough

Your personalized calorie requirements are based on your weight and body composition goals and how many calories you burn off each day.

There are a few general guidelines you can use to determine your caloric needs for weight loss, weight maintenance, and muscle building/weight gain.

Use the following energy intake recommendations to maintain your current weight:

1. USDA Dietary Guidelines for Americans

The U.S. Department of Agriculture (USDA) provides the following weight maintenance calorie guidelines for men based on age and activity level:

• Age 18: 2,400-3,200 calories
• Age 19-20: 2,600-3,000 calories
• Age 21-35: 2,400-3,000 calories
• Age 36-40: 2,400-2,800 calories
• Age 41-55: 2,200-2,800 calories
• Age 56-60: 2,200-2,600 calories
• Age 61-75: 2,000-2,600 calories
• Age 76 and up: 2,000-2,400 calories

If you’re sedentary, aim for the lower end of your calorie range and if you’re very active, aim for the higher end.

2. Calories Per Pound Method

Another way you can estimate your weight maintenance calorie needs is to use your body weight and an activity factor.

The following guidelines provided by Harvard Medical School help determine your calorie requirements for maintaining your current body weight:

• 13 calories per pound of bodyweight if you’re sedentary
• 15-16 calories per pound if you’re moderately active
• 18 calories per pound of bodyweight if you are active

Based on these recommendations, if you weigh 175 pounds and are moderately active, your weight maintenance energy needs are roughly 2,600-2,800 calories per day.

Calorie Requirements for Your Goal

There are various ways to determine how many calories your body requires daily to lose weight and body fat.

Weight loss calorie guidelines for men set by the National Heart, Lung, and Blood Institute (NHLBI) are 1,500-1,800 calories per day for weight loss in men.

This is a general recommendation and may not apply to every overweight man, but it gives you a good idea about where to begin your weight loss journey.

Adjust your weight loss calorie goals as needed to drop about 1-2 pounds weekly.

Another way to estimate weight loss calorie requirements is to find your weight maintenance calorie allotment (current energy intake) and subtract 500-1,000 calories from that number.

For example, if your weight maintenance energy requirement or your current intake is 2,500 calories daily, aim to eat 1,500-2,000 calories per day for safe and effective weight loss.

The NHLBI suggests you avoid dropping below 800 calories per day unless you’re supervised by a doctor.

If muscle building and weight gain are your goals, slightly increase your current energy intake by 300-500 calories per day.

Choose nutrient-dense foods, such as a protein shake or bar, dried or fresh fruit, nuts, seeds, nut butters, avocados, hummus, and dairy foods.

Use extra olive oil or other plant-based oils when you prepare meals.

Carbohydrate, Protein, and Fat Requirements

After you estimate your calorie requirements for weight loss, weight maintenance, or muscle building, determine your macronutrient needs using the following guidelines:

• Protein (4 calories per gram): 20-25% of your total calorie intake
• Fat (9 calories per gram): 25-30% of your daily calorie allotment
• Carbohydrates (4 calories per gram): 45-55% of your daily calorie requirements

Weight Loss

If your weight loss calorie needs are 1,800 calories daily, consider the following macronutrient recommendations:

• Protein: 20-25% of 1,800 = 360-450 calories = 90-113 grams of protein
• Fat: 25-30% of 1,800 = 450-540 calories = 50-60 grams of fat
• Carbohydrates: 45-50% of 1,800 = 810-900 = 203-225 grams of carbohydrates

To reach your weight and fat loss goals, sign up for the Fit Father Project 30X (FF30X) weight loss program designed for busy men over 40 to help you lean out and get the physique you’ve been striving for.

Weight Maintenance

If you require 2,500 calories daily to maintain your current weight, use the following macronutrient guidelines:

• Protein: 20-25% of 2,500 = 500-625 calories = 125-157 grams of protein
• Fat: 25-30% of 2,500 = 625-750 calories = 69-84 grams of fat
• Carbohydrates: 45-55% of 2,500 = 1,125-1,375 = 281-344 grams of carbohydrates

If you’ve already achieved your desired body weight, aim to get at least 30 minutes of exercise daily to keep your risk of chronic diseases, such as heart disease, low.

Weight Gain/Muscle Building

If your muscle-building calorie requirements are 2,800 calories daily, use the following macronutrient guidelines when planning menus:

• Protein: 20-25% of 2,800 = 560-700 calories = 140-175 grams of protein
• Fat: 25-30% of 2,800 = 700-840 calories = 78-93 grams of fat
• Carbohydrates: 45-55% of 2,800 = 1,260-1,400 = 315-350 grams of carbohydrates

Try the Fit Father Project Old School Muscle program to enhance muscle building.

Carbohydrate, Protein, and Fat (Macros) Food Lists

Below is a list of food groups and corresponding carbohydrate, protein, and fat content.

Non-Starchy Vegetables (5 grams of carbohydrates, 2 grams of protein)

The following non-starchy vegetables contain about 5 grams of carbohydrates, 2 grams of protein, 0 grams of fat, and approximately 25 calories in each 1-cup portion (source: University of Michigan):

• Lettuce, spinach, and other leafy greens
• Cabbage
• Cucumbers
• Tomatoes
• Bell peppers
• Mushrooms
• Onions
• Zucchini
• Water chestnuts
• Carrots
• Celery
• Broccoli
• Cauliflower
• Asparagus
• Green beans

Starches (15 grams of carbohydrates, 2-8 grams of protein)

The fiber-rich starches below provide about 15 grams of carbohydrates, 2-8 grams of protein, and 0 grams of fat per serving (source: Michigan Medicine):

• 1 slice of bread
• 1/2 cup of cooked cream of wheat
• 1/2 cup of cooked oatmeal
• 1/2 cup of cooked pasta
• 1/2 cup of cooked quinoa
• 1/3 of cooked brown or wild rice
• 1/3 cup of cooked black beans or pinto beans
• 1/3 cup of cooked lentils
• 1/2 cup of cooked corn
• 1/2 cup of cooked peas
• 1/2 cup of cooked squash
• 1/2 of a medium-sized baked sweet potato

Fruits (15 grams of carbohydrates)

The following fruits provide about 15 grams of carbohydrates and 0 grams of fat in one small piece of fruit, 1/2 large piece of fruit, 1 cup of berries, melon, or citrus fruit, 1/2 cup of other fruits, 1/2 cup of applesauce, or 1/8^th cup of dried fruit (source: Michigan Medicine):

• Apples
• Pears
• Peaches
• Plums
• Oranges and grapefruit
• Bananas
• Kiwi fruit
• Watermelon, cantaloupe, and honeydew melon
• Strawberries, blueberries, blackberries, and raspberries
• Applesauce with no sugar added
• Cherries
• Grapes
• Pineapple
• Raisins and other dried fruit

Lean Protein Foods (7 grams of protein and 0-4 grams of fat per ounce)

The protein foods below contain about 7 grams of protein and 0-4 grams of fat in each 1-ounce portion:

• Skinless chicken, turkey, and duck
• Very lean ground turkey
• Lean cuts of beef
• Lean pork
• Bison
• Venison
• Lamb
• Eggs, egg whites, and egg substitutes
• Grilled or baked fish
• Shrimp, crab, scallops, and other seafood
• Tofu, tempeh, and seitan

Dairy and Calcium-Rich Equivalents (8-20 grams of protein, 1-4 grams of fat, 3-12 grams of carbohydrates)

The protein, carbohydrate, and fat content of dairy foods and calcium-rich plant alternatives vary significantly based on the type of product you choose.

Opt for low-fat options whenever possible and check nutrition facts labels.

The following foods provide 8-20 grams of protein, 1-4 grams of fat, and 3-12 grams of carbs:

• 1 cup of low-fat cow’s milk
• 1 cup of protein-fortified plant milk
• 1 cup of a whey-based protein shake
• 1 container of low-fat Greek yogurt
• 1/2 cup of low-fat cottage cheese
• 1 slice of reduced-fat cheese
• 1 cup of plain kefir

Fats/Oils (5 grams of fat)

The foods below contain about 5 grams of heart-healthy fat. Some, such as nuts, seeds, nut butters, and hummus, are also a source of protein and carbohydrates.

• 1 teaspoon of olive oil
• 1 teaspoon of other plant-based oils
• 1/2 tablespoon of nut butter
• 1/3 ounce of nuts
• 1/3 ounce of seeds
• 1/6^th of an avocado
• 2 tablespoons of hummus
• 1 tablespoon of Italian salad dressing
• 1 tablespoon of olive oil mayonnaise

Sample Healthy Menus for Men

If you're not eating enough you can adjust any healthy eating plan to fit your weight management goals, as your total calorie intake is what matters most.

Whether your goal is weight loss, fat loss, weight maintenance, or muscle building, add or subtract calories but keep your menus the same.

As a general rule, fill about half of each plate with non-starchy vegetables, one-fourth of your plate with protein foods, and one-fourth of each plate with fiber-rich starches when planning healthy meals.

Weight loss (1,800 calories), weight maintenance (2,500 calories), and muscle building/weight gain (2,800 calories) sample menus for men are as follows:

Breakfast

Weight Loss Breakfast (about 350 calories)

• A 2-egg omelet with vegetables: 210 calories
• 1 slice of whole-grain toast: 80 calories
• 1/6^th of an avocado: 54 calories
• 1 cup of coffee or tea: 5 calories

Weight Maintenance Breakfast (about 450 calories)

• A 3-egg omelet with vegetables: 300 calories
• 1 slice of whole-grain toast: 80 calories
• 1/5^th of an avocado: 64 calories
• 1 cup of coffee or tea: 5 calories

Weight Gain/Muscle Building Breakfast (about 500 calories)

• A 3-egg omelet with vegetables: 300 calories
• 1 1/2 slices of whole-grain toast: 120 calories
• 1/4^th of an avocado: 80 calories
• 1 cup of coffee or tea: 5 calories

Morning Snack

Weight Loss Morning Snack (about 250 calories)

• 1 1/2 cups of low-fat milk: 165 calories
• 1/2 scoop of protein powder: 55 calories
• 1/2 cup of strawberries: 27 calories

*Blend all ingredients together with ice in a blender until smooth.

Weight Maintenance Morning Snack (about 385 calories)

• 2 cups of low-fat milk: 220 calories
• 1 scoop of protein powder: 110 calories
• 1 cup of strawberries: 53 calories

*Blend all ingredients together with ice in a blender until smooth.

Weight Gain/Muscle Building Morning Snack (about 435)

• 2 cups of low-fat milk: 220 calories
• 1 1/2 scoops of protein powder: 165 calories
• 1 cup of strawberries: 53 calories

*Blend all ingredients together with ice in a blender until smooth.

Lunch

Weight Loss Lunch (about 350 calories)

• 3 cups of leafy greens: 24 calories
• 3 ounces of grilled chicken: 125 calories
• 1 cup of cherry tomatoes: 27 calories
• 2 tablespoons of Italian dressing: 70 calories
• 1/2 cup of cooked quinoa: 111 calories

Weight Maintenance Lunch (about 450 calories)

• 3 cups of leafy greens: 24 calories
• 3 ounces of grilled chicken: 125 calories
• 1 cup of cherry tomatoes: 27 calories
• 2 tablespoons of Italian dressing: 70 calories
• 1/7^th of an avocado: 46 calories
• 3/4 cup of cooked quinoa: 167 calories

Weight Gain/Muscle Building Lunch (about 500 calories)

• 3 cups of leafy greens: 24 calories
• 3 ounces of grilled chicken: 125 calories
• 1 cup of cherry tomatoes: 27 calories
• 2 tablespoons of Italian dressing: 70 calories
• 1/4^th of an avocado: 80 calories
• 3/4 cup of cooked quinoa: 167 calories

Afternoon Snack

Weight Loss Afternoon Snack (about 250 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of blueberries: 42 calories
• 1/3 ounce of pumpkin seeds: 52 calories

Weight Maintenance Afternoon Snack (about 385 calories)

• 1 1/2 cups of low-fat cottage cheese: 245 calories
• 1 cup of blueberries: 84 calories
• 1/3 ounce of pumpkin seeds: 52 calories

Weight Gain/Muscle Building Afternoon Snack (about 435 calories)

• 1 1/2 cups of low-fat cottage cheese: 245 calories
• 1 cup of blueberries: 84 calories
• 2/3 ounce of pumpkin seeds: 109 calories

Dinner

Weight Loss Dinner (about 350 calories)

• 3 ounces of grilled salmon: 156 calories
• 1 cup of cooked asparagus: 40 calories
• 1/2 cup of cooked wild rice: 83 calories
• 2 teaspoons of olive oil: 80 calories

Weight Maintenance Dinner (about 450 calories)

• 3 ounces of grilled salmon: 156 calories
• 1 cup of cooked asparagus: 40 calories
• 3/4 cup of cooked wild rice: 124 calories
• 1 tablespoon of olive oil: 120 calories

Weight Gain/Muscle Building Dinner (about 500 calories)

• 3 1/2 ounces of grilled salmon: 182 calories
• 1 cup of cooked asparagus: 40 calories
• 1 cup of cooked wild rice: 166 calories
• 1 tablespoon of olive oil: 120 calories

Evening Snack

Weight Loss Evening Snack (about 250 calories)

• Protein bar: 250 calories

Weight Maintenance Evening Snack (about 385 calories)

• Protein bar: 250 calories
• 1 small banana: 90 calories
• 1/4 ounce of almonds: 41 calories

Weight Gain/Muscle Building Evening Snack (about 435 calories)

• Whey protein bar: 250 calories
• 1 medium banana: 105 calories
• 1/2 ounce of almonds: 82 calories

How to Optimize Weight Loss or Muscle Building

If you suspect you're not eating enough and desire better weight loss or muscle building results, the Fit Father Project can help.

Our team of experts offers nutrition and fitness education, accountability, and custom menus and exercise plans personalized just for you based on your body weight, body type, physical activity level, and weight management goals.

The Fit Father Project provides various programs for busy dads seeking improved health, more energy, and a better overall quality of life:

• Fit Father 30X (FF30X) is a weight loss plan designed for men over 40 with proven success.
• Old School Muscle is a muscle-building, fat-burning diet and exercise plan for men seeking lean mass gains.

Regardless of your weight and body goals, the Fit Father Project has you covered.

If you think you're not eating enough or not getting the right proportion of macronutrients, sign up for the Fit Father Project's free 1-day meal plan to get started.

If you're unsure about which workouts for men give you the most aesthetically pleasing physique, try the FFP free muscle-building workout or free metabolism-boosting exercise plan to burn fat and build muscle quickly!

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on not eating enough.

Don't have a lot of time or equipment for a workout? What if we told you we had a full body dumbbell workout that could be done in 35 minutes?

As a busy dad, it’s not always easy to fit in a workout.

But, you don’t need fad diets or fancy machines to lose weight and get into shape!

All you need is a pair of dumbbells and some open floor space!

As men get older, it becomes harder to shed those extra pounds. It is important to incorporate exercises aimed at building lean muscle mass and increasing your metabolism.

In the process, you can turn your body into a fat-burning machine and get that ripped body you've always wanted!

The 35-Minute Full Body Dumbbell Workout

The 35-minute full body dumbbell workout in the video below is an amazing routine that hits all the major muscle groups — and, it's extremely effective for weight loss!

 

Improve Health and Quality of Life

Not only will a full body dumbbell workout help you lose weight and build muscle, but it will also improve your overall health and reduce your risk for chronic disease.

This will keep you living a high quality of life to spend with your family and loved ones.

Strength training will reduce your risk for injury as well, not just while you’re working out, but also in day to day activities.

This will allow you to live independently as you age.

 

Why Dumbbells Are a Great Tool For Weight Loss

Dumbbells are great pieces of equipment that allow you to target every area of your body.

This makes them the perfect tools for full body workouts!

And, they come in a variety of weights, so they can be used at any level of fitness.

The Fit Father Project offers a number of fitness programs that utilize dumbbells to enhance muscle strength and aid in weight loss.

For beginners looking to start working out, this free 24-min metabolism-boosting workout is a great place to start.

From there, check out FF30X. This 30-day fitness program designed for busy dads offers exercise plans and dietary advice to get you into the best shape of your life.

FF30X offers a variety of dumbbell strength training workouts along with other fitness and nutrition advice.

This comprehensive program is a great way to get in great shape and improve your health as you age.

Why the 35-Minute Full Body Dumbbell Workout is So Effective

The Routine Utilizes Supersets

Our full body dumbbell workout uses supersets to target opposing pushing and pulling muscle groups.

For example, the first superset pairs jump squats, which focus on the quadriceps, followed by deadlifts, which focus more on the hamstrings.

The second superset pairs a pushing motion (chest presses on a flat bench), with a pulling motion (dumbbell rows).

Supersets can increase training efficiency and reduce training time.

You are able to complete a workout faster by using what would normally be your rest time to work out an antagonistic muscle group.

Studies have found that super-setting opposing muscle groups promotes faster recovery, allowing you to perform sets with more reps or heavier weight for an increased challenge and improved strength gains.

This increase in strength and lean muscle mass equates to a higher metabolic rate and increased weight loss.

 

It's a Full Body Workout

In the past, you may have tried workout programs that had you target specific body parts on each day of the week.

For example, one day may have been “leg day,” and another day “back and bicep day.”

But studies have shown that full body workouts can be more beneficial for improving fitness and building muscle.

 

Optimal Number of Sets To Induce Muscle Growth

Full body workouts are excellent because you are able to make the most out of muscle synthesis after each workout.

By giving yourself 48 hours to recover before the next full body workout, you are able to hit the best window for when muscle growth is at its highest potential.

This in turn will increase lean muscle mass and decrease body fat percentage.

 

The Routine Avoids Overtraining

By splitting up your workouts into full body routines, you can avoid overtraining specific muscle groups.

For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

In contrast, if you are able to do three full body workouts a week, you can focus on just two exercises from each muscle group during these workouts.

By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excessive muscle damage.

By doing this you will lose weight and be able to build a great looking physique.

 

Emphasis on Form

When doing any workouts, especially those that involve weight lifting, it is essential to focus on proper form and body alignment to reduce the risk of injury.

Choosing appropriate weight for your level of fitness and paying attention to quality over quantity of repetitions is important to get the most benefit out of your workouts.

This 35-minute full body dumbbell workout makes sure to emphasize this point.

 

Great For Any Level of Fitness

It doesn’t matter if this is your first day working out or if you are a weight lifting veteran, dumbbell weight training workouts are perfect for all levels of fitness.

The moves are simple, yet extremely effective.

Plus, you can change around the weight or number of reps easily when using dumbbells for strength training.

You can even drop down to a lower weight mid-set if needed. Or grab a heavier one to challenge yourself.

These workouts are extremely versatile!

 

The Importance of Weight Training as Men Age

There are a number of benefits of weight training for men.

For one, increased muscle strength gives you the ability to perform everyday activities with ease.

Anything that requires pushing, pulling, or lifting can be done more easily and in a safer manner when you have increased upper and lower body strength.

Weight training has also been shown to help you lead a longer and healthier life.

For example, studies have shown that weight training can decrease the risk of developing chronic diseases such as Type 2 Diabetes.

Exercise also aids in fat loss and overall weight loss as well.

 

Lose Weight and Feel Great

If you want a great looking body, weight training is an essential part of your fitness routine.

And weight lifting programs that use dumbbells are a great way to target every muscle group in your body.

Dumbbells also allow you to perform different movements that decrease your risk of injury while working out.

There is a wide range of weights that can be used, and it is easy to drop down to a lower weight if you find your form wavering.

By incorporating dumbbell workouts into your weekly exercise routine, you will look and feel like you are in the best shape of your life in no time.

 

Workout Anywhere

The great thing about full body dumbbell workouts is that minimal equipment is needed to perform these exercises.

These workouts can be done at a gym that already has dumbbells and benches available.

Or, you can buy a set of dumbbells to keep at your home for days that you aren’t able to get away!

Dumbbells are easily stored, and you only need a small amount of space to perform dumbbell exercises.

This means you have the ability to improve your health and fitness in the comfort of your own home!

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on full body dumbbell workouts.

Life gets busy, and it’s easy to make excuses about why you can’t get back into shape. Can a three day workout actually deliver results?

Believe it or not, you don’t need to spend countless hours and days in the gym to achieve a muscular physique.

With the right plan, you can workout just three days a week and get the ripped body you have always dreamed about.

Here's how.

Efficient and Effective

Does a three day workout routine to get ripped sound impossible? Trust me, this isn’t a scam or “miracle” workout.

Research has shown that performing full-body exercises three times a week may be more beneficial for muscle growth than working out single muscle groups just once a week.

So instead of splitting up your muscle group workouts across five or six days to target each area, you can effectively build lean muscle mass in just three days.

Increasing the frequency of strength workouts for each muscle group has also shown to increase muscle size more than only working out each muscle group once a week.

This is what makes full-body workouts an ideal way to get those rippling muscles you have been working towards.

Dedicate Yourself To Fitness

Now, it's still going to take hard work and dedication on your part!

Since you are fitting these workouts into a smaller amount of time, you really need to push your body to fatigue.

With this three day workout, you will see that you are aiming for 12 sets for each muscle group for the week.

Three Day Workout To Get Ripped

Take 24-48 hours off in between each full-body workout to allow the muscles to recover and avoid overuse injuries.

In parentheses, you will see the muscle group being focused on in the exercise.

For each muscle group, you will perform 12 total sets over the course of the week.

Incorporate Supersets To Increase Efficiency

You will also notice in these workouts that “supersets” are incorporated.

This means doing two workouts back to back with minimal rest.

This is typically done with opposing muscle groups, for example, biceps and triceps. These will be noted with an asterisk.

In this way, you are making the most out of your workout time.

Instead of taking long rest periods without doing any work, you use the time that you are resting your biceps to work the triceps.

And since some of the muscles used in each exercise overlap slightly, you are getting extra bang for your buck!

Day 1:

Deadlifts: (Legs)

• • Lay the dumbbell bar so that it is centered over your feet. Your feet should be about hip-width apart.

• • Hinge at the hip to grip the bar at about shoulder-width allowing your shoulder blades to protract.

• • Lower your hips and bend the knees until your shins contact the dumbbell bar. Keep your chest up.

• • Pull up to take the slack out of the bar and then begin driving through the heels to bring the weight upward.

• • After the bar passes the knees pull the bar back, pulling your shoulder blades together as you drive your hips forward.

• • Lower the bar by hinging at the hips and bringing it slowly to the floor.

Superset Chest and Back:

For this you will do one set of bench press, then move right into the lat pull down.

Take a one-minute rest after that, then repeat the superset two more times.

*Barbell Bench Press (Chest):

• • Lie back on a flat bench. Using a medium width grip, hold it straight over you with your arms locked.

• • Breathe in and begin moving the bar down slowly until it touches your middle chest.

• • Pause briefly and then push the bar back to the starting position as you breathe out.

• • Lock your arms and squeeze your chest in the contracted position.

*Lat Pull Downs(Back):

• • Grab the bar with the palms facing forward at about shoulder width.

• • Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out.

• • Pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.

• • Your upper body should remain still and only your arms should be moving.

• • Squeeze your shoulder blades together for a brief pause, then slowly raise the bar back to the starting position.

Superset Biceps and Triceps:

For this you will do one set of preacher curls, then move right into the triceps pulldowns.

Take one minute of rest, then repeat the superset two more times.

*Preacher Curls (Biceps):

• • Sit at a preacher bench with a curl bar at the closest grip, palms facing forward.

• • With the upper arms positioned against the preacher bench pad and the chest against it, hold the curl at shoulder length.

• • Slowly lower the bar until your upper arm is extended with biceps fully stretched.

• • Curl the weight up until biceps are fully contracted and the bar is at shoulder height.

• • Hold this for a brief pause, then lower back down.

*Tricep Rope Pressdowns (Triceps):

• • Attach a rope attachment to a high pulley and hold the rope with your palms facing each other.

• • Bring your torso forward at about a 30-degree angle. Contract your triceps to pull the rope down until your arms are fully extended.

• • The upper arms should always remain stationary and only the forearms should move.

• • Hold for a pause and then bring the rope slowly back up.

Dumbbell Shoulder Press (Shoulders):

• • Hold a pair of dumbbells and sit on a bench with back support.

• • Bring the dumbbells up to shoulder height with your palms facing forward.

• • Push the dumbbells up until they touch at the top. After a brief pause, slowly bring the dumbbells back down.

Elbow Plank Hold (Core):

• • Lie face down on the floor resting on your forearms and knees.

• • Push off the floor, raising off your knees onto your toes, resting on your elbows.

• • Contract your abdominals to keep your body straight. Try to keep your back flat and your butt in line and not sticking up.

• • Hold as long as you can aiming for 10-20 seconds in the beginning. Gradually work your way up to one minute.

Day 2:

Bulgarian Split Squat (Legs):

• • Rest your left foot on a bench while you stand in a forward lunge position with your right foot on the ground about two feet in front of you.

• • Lower until your right thigh is almost parallel, keeping your knee in line with your foot.

• • Don't let your front knee travel beyond your toes. Drive-up through your front heel back to the starting position.

• • Repeat 10 times on each side.

Superset Back and Chest:

For this you will do one set of pull-ups, then move right into incline dumbbell press.

Take a one-minute rest after that, then repeat the superset two more times.

*Pull-Ups (Back):

• • Grab the pull-up bar with palms facing forward, shoulder-width distance apart.

• • Bring your torso back around 30 degrees and bring your chest forward.

• • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back.

• • After a second on the contracted position, slowly lower back down so that your arms are fully extended.

*Incline Dumbbell Bench Press (Chest):

• • Lie back on an incline bench with a dumbbell in each hand. The palms of your hands will be facing each other.

• • Lift the dumbbells one at a time so that you can hold them at shoulder width.

• • You may need a spotter to help you bring up the weights.

• • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.

• • Push the dumbbells up and pause at the top for a second.  Then start slowly lowering the weight back down to your shoulders.

Superset Biceps and Triceps:

For this you will do one set of supination curls, then move right into the skull crushers.

Take a one-minute rest after that, then repeat the superset two more times.

*Standing Dumbbell Supination Curls (Biceps):

• • Hold a pair of dumbbells at your sides with palms facing in toward your body.

• • Curl the weight up while twisting your forearm at the same time, so that at the top of the movement your palm is facing the ceiling.

• • Then lower the weight following the same path, and twist your forearm downward so that your hands are in a neutral position again at the bottom.

*Skull Crushers (Triceps):

• • Lie flat on a bench. Hold a curl bar above your head using a close grip with your elbows in close.

• • Lower the curl bar by allowing the elbows to bend as you bring the curl bar above your forehead.

• • Pause once the bar is directly above the forehead, then lift the bar back up by extending the elbows.

Bent-Over Delt Raises (Shoulders):

• • Sit on the end of the bench. Hinge at the waist while keeping the back straight as you hold two dumbbells.

• • Keep your torso forward and your arms slightly bent at the elbow.

• • Lift the dumbbells straight to the side until both arms are parallel to the floor.

• • After a one-second contraction at the top, slowly lower the dumbbells back down.

Hanging Leg Raises (Core):

• • Hang from a pull-up bar with both arms extended. Raise your legs until the to a 90-degree angle with your upper body.

• • Then slowly lower your legs back down. Try not to swing your body or use your body’s momentum to do this move.

• • Really focus on contracting your abdominal muscles.

Day 3:

Barbell Squats (Legs):

• • Start with a barbell across your upper back with your feet hip-distance apart.

• • Bend knees to come down slowly. Make sure your knees don’t track over your toes.

• • Come down as far as you can until you lose the natural curve in your lower back. Then drive back up through the heels to come back to the top.

Superset Back and Chest:

You will do one set of bent-over barbell rows, then move right into the decline bench press.

Take a one-minute rest after that, then repeat the superset two more times.

*Bent Over Barbell Rows (Back):

• • Hold a barbell with your palms facing down.

• • Bend your knees slightly and hinge at the waist while keeping the back straight until it is almost parallel to the floor.

• • The barbell should hang directly in front of you. Pull the barbell into your chest.

• • Keep the elbows close to the body while pulling up. Squeeze the back muscles and hold for a brief pause.

• • Then slowly lower the barbell back down.

*Decline Bench Press (Chest):

• • Secure your legs at the end of the decline bench and lay back on the bench.

• • Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked.

• • Have a spotter help you with this. Bring the bar down slowly to your lower chest.

• • After a pause, push the bar back up to the top.

Superset Biceps and Triceps:

You will do one set of hammer curls, then move into the overhead tricep extensions.

Take a one-minute rest after that, then repeat the superset two more times.

*Hammer Curls (Biceps):

• • Stand with a dumbbell in each hand with the elbows close to the body. The palms of the hands should be facing in towards your body.

• • Curl the weight up until the dumbbell is at shoulder level.

• • Hold the contracted position for a brief moment as you squeeze the bicep then lower the dumbbells back down.

*Overhead Tricep Extensions (Triceps):

• • Stand with a dumbbell held by both hands. Lift it over your head until both arms are fully extended.

• • The weight should be resting in the palms of your hands with your thumbs around it.

• • Keep your upper arms close to your head with your elbows and lower the dumbbell down behind your head until your forearms touch your biceps.

• • Then raise the dumbbell back up.

Arnold Presses (Shoulders):

• • Sit on a bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.

• • Raise the dumbbells as you rotate your palms until they are facing forward.

• • Continue lifting until your arms are extended above you in straight arm position.

• • After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.

Bicycle Crunches (Core):

• • Lie flat on the floor with your lower back pressed to the ground. Rest your hands behind your head without pulling on your neck.

• • Bring your knees in towards your chest and lift your shoulder blades off the ground.

• • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.

• • Now switch sides and do the same motion on the other side to complete one rep.

Build Muscle And Get Ripped

This three day workout routine is focused on building lean muscle mass and getting ripped. But, you may not lose weight as well.

It really depends on where you are starting from.

If you are overweight, then the increased calories burned in the workouts along with your increased metabolic rate from the muscle gain will allow you to lose weight.

However, since these workouts are focused on building muscle, you shouldn’t be discouraged if you see a slight weight gain at times.

Increased Lean Muscle Mass = Increased Metabolism

If you are gaining muscle, this may show up as weight gain on the scale at first.

Also, you may retain slightly more water in muscles that are being damaged and repaired from the exercises.

Overall, though, you are improving your body composition and metabolic rate by increasing your lean muscle mass.

If you are overweight to begin with, you will see the pounds start to fall off as well!

 

Weight Loss vs. Muscle Gain

If you are looking for more of a weight loss workout, while also increasing muscle mass, swapping out one of the full-body workout days for a cardio-focused high-intensity interval workout will be the way to go.

Adding cardio will burn more calories during your workout, and will increase your body's excess post-exercise oxygen consumption.

This basically means that your body will burn calories at a higher rate for longer, even after your workout is completed.

On non-workout days, try to add everyday activities that will focus on burning calories. Take the stairs instead of the elevator. Park farther away from the store so that you have to walk.

The Fit Father Project

The Fit Father Project offers different programs depending on what your goals are.

For example, FF30X is great for burning fat, gaining lean muscle, and leading an overall healthy lifestyle.

The workouts and meal plans are specifically designed for busy men that are motivated to make a positive change in their fitness.

Old School Muscle

Another great program offered by the Fit Father Project is Old School Muscle. This workout program is designed to build muscle and get you ripped.

It is different from other workout programs out there in that it is based on research on the best exercise routines for older men.

Old School Muscle also provides you with a nutrition and supplement plan to really enhance your workouts.

No exercise program is complete without considering all aspects of fitness, and this, of course, includes the nutrition aspect.

Get Started Today!

No matter what your age, or what your schedule, this three day workout will get you ripped.

All it takes is dedication on your part to stick to the three day workout schedule and follow a solid nutrition program.

And don’t forget to try the other programs from the Fit Father Project. No matter what your goals, there is something for everyone!

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on three day workout routines.

If you want to get into the best shape of your life, you're probably wondering how to lose weight and gain muscle.

If you want a chiseled, fit body you need to shed fat without losing lean mass to keep your physique looking great.

It may seem impossible to lose fat and gain muscle at the same time, but the fact is, you just need the right plan to get you there!

By incorporating the proper balance of diet, exercise, and lifestyle changes, you can grow muscles and get that ripped body you've always dreamed of.

Gain Muscle to Lose Fat

If you are overweight, you probably think that it’s because you have too much body fat. While this is true, the other big problem is that you have too little muscle mass.

So, losing fat and gaining muscle really go hand in hand.

Lean muscle mass increases your resting metabolic rate and keeps your body burning fat even at rest.

Plus, strength training will help you not only gain, but also to preserve muscle mass even as you are losing weight.

To lose fat, you need your body to be in a caloric deficit. And to gain muscle, you need a calorie surplus, right?

While that is conventional thinking, there are ways to lose fat while still maintaining, and even gaining, muscle mass.

The Importance of Strength Training

A research study published in Medicine & Science in Sports & Medicine found that the key to losing fat without losing muscle is the combination of both resistance training and cardiovascular training.

When comparing groups that performed either endurance activity versus resistance training versus a combination of both, the combination group was able to lose about 16 pounds of fat while still gaining 10 pounds of muscle!

Increasing lean muscle mass impacts your metabolism!

By increasing your calorie burn with endurance exercises you will lose weight. And by also incorporating strength training, you will be able to increase muscle mass.

But this is just one piece of the puzzle. To lose fat without losing muscle, you need a comprehensive approach that includes exercise, diet, AND lifestyle changes.

By committing to these steps, you will be well on your way to achieving these fitness goals.

How to Lose Weight and Gain Muscle in 8 Steps

1. Do Full-Body Strength Training

In order to build lean body mass, you need to train all of your major muscle groups.

Full bodyweight training is an efficient way to incorporate strength training to lose weight and gain muscle at the same time.

When you start on an exercise program to lose weight, there is the risk of also losing muscle mass. This is why weight training is a vital component of any workout program.

Strength training helps preserve lean body mass. A study performed at the Obesity Research Center at St Luke's-Roosevelt Hospital compared participants that were put either on a diet plus strength training, a diet plus cardio, or a diet alone.

Each of these groups lost about the same amount of fat, however, the strength training group lost significantly less muscle mass than the cardio and diet-only groups.

In fact, the diet and cardio groups lost twice as much muscle mass as those that performed strength training.

This shows that all weight loss is not equal! And to keep that toned, muscular physique, strength training is absolutely necessary.

You should aim for a minimum of two days a week of strength training, and ideally three days.

Studies have shown that the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week.

If you aren’t sure about what exercises to start with, the free 24 Minute Workout from the Fit Father Project is a great place to start!

2. Perform High-Intensity Interval Training (HIIT)

HIIT is a great cardio option to burn calories in a short amount of time. But it’s not just a cardiovascular benefit you will be getting.

You can do pretty much any exercise you choose during these intervals.

This gives you the opportunity to train multiple muscle groups so that you will build lean muscle while simultaneously burning off fat.

Research from the University of North Carolina has even shown that HIIT is effective at increasing muscle size over a three week period of time.

HIIT will also help you burn calories to shed those extra pounds.

With higher-intensity workouts, you will burn more calories, even after the workout has ended. This is called Excess Post-Exercise Oxygen Consumption, or EPOC for short.

So if you are short on time, the key is to really up the intensity. This ensures that even a workout that is low in minutes will be high in fat burning and strength building.

3. Cut Calories Slowly to Avoid Muscle Loss

So we know that to lose fat, your body has to be in a calorie deficit. And to gain muscle, you need a calorie surplus.

It seems like the two can’t happen together!

If you cut calories to lose weight, it is true that you can lose both fat and muscle. But if you have a well-planned nutrition strategy, you can limit muscle loss while still losing fat. And it is possible to even build more muscle.

The key is to first cut calories back slowly. If you are eating 2,500 calories a day, don’t suddenly drop down to 1,500 calories.

This will ensure you lose muscle. Start with a very small calorie deficit, about 300 or so calories a day. This will limit muscle loss.

4. Eat More Protein

If you want to lose weight and gain muscle, you need to increase your protein intake.

This is essential to do if you want to lose fat without losing muscle.

Protein is a macronutrient that not only builds muscle but also spares muscle mass while you are cutting calories.

A recent study looked at men on low-calorie diets that were also performing resistance training and HIIT six days a week.

Each group consumed the same number of calories, however, the group that consumed a higher protein diet gained more lean muscle mass and lost more fat.

The exact amount of protein you should aim to consume will depend on your specific goals and current weight.

A recent meta-analysis found that muscle-building gains seem to top out at about 1.6 grams per kilogram of body weight.

The authors of this study noted, however, that for those looking to maximize muscle-building gains this number could be increased all the way up to 2.2 grams per kilogram, or about one gram of protein per pound of body weight.

Your calories should come from lean protein sources, such as chicken, lean beef, or fish.

As far as carbs and fat intake, you need to limit processed foods such as those high in sugars and simple starches.

These types of foods will spike your insulin levels and lead to increased weight gain.

In order to lose weight and maintain muscle, you also need to limit foods high in saturated and trans fats.

This does not mean eliminating food groups or “banning” certain foods from your life. It means making smart choices on a daily basis to maximize fat loss.

To get you started, check out the free 1-Day Meal Plan from the Fit Father Project!

5. Eat More Often To Lose Weight and Gain Muscle

Studies have found that spreading your calorie intake out over the course of the day can help you gain muscle and lose weight.

Instead of eating two or three big meals, try to spread this out into five or six smaller meals throughout the day.

Research has shown that by doing this you can lose weight while reducing the loss of lean body mass.

The type of food you eat throughout the day is important, and make sure you spread out your protein intake over the course of the day.

Eating a moderate amount of protein at each meal stimulates muscle protein synthesis more effectively than eating the bulk of your protein at one meal.

6. Make Sleep A Priority

If your body can’t fully recover, you'll never maximize fat loss and muscle gains.

Sleep is just as important as diet and exercise in reaching your full fitness potential.

Sleep deprivation can alter hormone levels, like cortisol, that impact hunger and metabolism.

This, in turn, can have a negative effect on your weight loss goals.

Plus, cortisol is a catabolic hormone, which means that it breaks down protein stores.

High cortisol levels can lead to increased muscle breakdown, which will clearly have a negative impact on your ability to gain muscle.

Not getting adequate sleep can limit fat loss and impair your strength gains even if you are following a proper nutrition and fitness plan.

So despite the fact that you are doing everything right with your workouts and nutrition, you can completely sabotage this with poor sleep habits.

Aim for at least 7-8 hours of sleep every night to maximize your ability to lose fat without losing muscle.

7. Add Well-Researched Supplements to Help With Weight Loss and Muscle Gain

Supplements aren’t necessary to lose fat and gain muscle, but they can help.

There are numerous supplements on the market today, but the best-researched ones to get you started include protein powders and creatine monohydrate.

Whey Protein

Studies using whey protein supplementation have shown increases in muscle protein synthesis, increased muscle mass and strength, improved recovery, and even anti-inflammatory benefits.

Whey protein has been shown to lead to gains in lean body mass over time, which is greater than gains from exercise alone.

The timing of whey protein intake is an important factor in promoting muscle synthesis.

When whey is ingested more immediately following a training session, there is a greater response in muscle protein synthesis.

While eating whole foods is the best way to get your protein intake, supplementation is a practical way of ensuring the intake of adequate protein quality and quantity, while minimizing caloric intake.

Especially when you're on the go and need something quick after a workout!

Casein Protein

Casein is more slowly digested than whey.

This makes casein the preferred supplement in situations when a slow release of nutrients is beneficial.

For this reason, it is often marketed as a supplement to take before bedtime when you will be going 7-10 hours without eating.

Since casein is digested more slowly, it can be thought of as anti-catabolic.

It is beneficial in preventing muscle breakdown when your body is in a fasting states-such as overnight or during a busy day when you have to go long periods without eating.

Creatine Monohydrate

When combined with heavy resistance training, creatine monohydrate has been shown to enhance physical performance, muscle mass, and fat-free mass.

Double-blind studies using more specific muscle measurements have also been done and show that combining creatine supplementation with strength training over several weeks produces greater increases in muscle size compared with strength training alone.

Of all the available supplements on the market today, creatine monohydrate is the most widely studied.

Numerous studies show benefits with supplementation, typically with a loading dose of 15-25 grams a day for about five days followed by a maintenance dose of 5 grams a day.

8. Drink More Water

Maintaining proper hydration is a top priority in fitness, especially when you are trying to lose weight while still gaining muscle mass.

Studies have shown that athletes exercising while under-hydrated have a decrease in resistance training performance.

If you can’t perform strength training at your highest level, you will be unable to maintain muscle mass while still losing weight.

Staying well-hydrated is also crucial for ongoing weight loss.

Studies have shown, that when coupled with good nutrition, drinking enough water can increase weight loss.

In addition, drinking more water throughout the day may also decrease hunger cues and help you cut back on calorie intake as well.

The amount of water to drink each day will vary based on your level of activity.

The easiest way to monitor your hydration status is by the color of your urine — it should be pale or clear colored.

And always remember that the higher your level of activity, the more water you will need throughout the day to replace what is lost in sweat.

Lose Fat and Gain Muscle with the Fit Father Project

Losing fat without while gaining muscle is the ultimate fitness goal.

It takes dedication and commitment but it can be achieved by following the right plan.

There are a lot of programs out there that promise immediate results and quick-fix plans, but the truth is there are no shortcuts when it comes to lifelong health and fitness.

In order to lose fat and gain muscle, you will need to be serious about making lifestyle changes for the long run.

I can promise you that you will be well on your way to shedding those pounds and building a muscular physique if you can follow the steps above.

And if you need more motivation, there is an awesome team of trainers, nutritionists, and doctors at the Fit Father Project that will be there every step of the way to help you achieve these goals.

There are also a number of fitness programs and articles offered by the Fit Father Project that can help you along the way.

But it’s not just about the programs themselves; it's about the people that will be there to push you as you work towards your goals.

So start today and transform your body through weight loss and muscle gain, and get into the best shape of your life!

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lose weight and gain muscle.

Great bodies are not created overnight. It takes a lot of time and effort to develop the best muscle building workout plan for your specific needs.

Unfortunately, there are hundreds of different opinions regarding what is best for you and your muscle building dreams.

This guide is going to help you understand what the best muscle building workout plan really entails and how you can apply it to your life.

If you’re so eager to get started that you need a workout now, try this free workout and see how well you do.

Why Muscle Building Is Different from Other Workouts

The first thing to understand when muscle building is that you’re looking to increase your mass, it’s not normally a good idea to try to lose weight while building muscle.

The reason is simple, weight loss requires a reduction in calories, below your maintenance amount.

Building muscle requires excess calories, over your maintenance amount.

It’s not easy to do both of these things at the same time.

You also need to decide if you’re training for size or strength, which depends on your current capabilities.

To understand the differences check out the key elements of different workout programs:

Boosting Strength

If you're just getting started on a muscle-building routine, it's best to focus on building strength first.

Stick to the foundational lifts.

Squats, deadlifts, pull-ups, overhead press, and the bench press will give you additional strength and help you lift more weight. 

Prioritize compound movements over isolation exercises.

Aim to lift between 80-100% of your maximum single lift ability.

Increasing Size

Bulking up will be a much easier process after you have built up your strength.

If you’re looking to increase the size of your muscles then you want to be doing as many as 6 sets of 8-12 reps.

You should be lifting as much as 70-80% of your maximum capability in one lift.

At this phase, you can start working on isolation exercises, but you'll also want to keep those compound and foundational lifts in your routine.

The idea is to introduce intramuscular damage, as your body heals the fibers in your muscles will grow larger, increasing the size of your muscle.

If you're strong, you'll be able to lift more weights, which will help gain the desired look much faster.

Weights Alone Are Not Enough

It should be pretty clear that if you’re looking to build muscle, you need to have a complete plan.

Of course, this means lifting weights, but you'll also want to condition your body and get plenty of rest.

The American Heart Association recommends 30-40 minutes of medium to intense activity 3-4 times a week.

But, if you want muscle gains, you'll need more than just exercise to maintain your health.

Core strength is essential to your ability to perform any strengthening exercise.

A strong core improves your balance and posture, helping you to adopt the right posture for your muscle-building workout.

It also trains the muscles in your lower back, hips, pelvis, and even your abdomen. The better these work together, the easier you’ll find it is to lift heavy weights and build more muscle.

Get Enough Sleep

If you're hitting the weights hard, you'll want to give your body time to repair. This means sleeping 7-9 hours every night.

You'll not only be giving your muscles rest and much needed time to repair, but you'll also be giving your body a chance to create and balance out hormone production.

Basic Components of the Best Muscle Building Workout Plan

As mentioned earlier, you should be using the foundation lifts on a regular basis.

• Squats
• Deadlift
• Pull-ups
• Bench press
• Overhead press
• Leg press

In addition, it's important to maintain proper conditioning and core strength.

Adopt a HIIT approach, where you do any exercise at full force for just 20 seconds, rest for 10 seconds, and then repeat.

This is a good way of completing core building exercises as it forces your core to work hard over and over again, yet the workout is short enough that you’ll always be able to find time for it.

• Planks – all varieties
• Butterfly Sit-ups
• Seated knee tuck
• Flutter kicks
• Russian twist
• Standard crunches
• Bicycle crunches
• The Bridge
• Reverse crunch
• Jumping rope

Of course, building your core will help you to perform the muscle building exercises that you really want to be doing. That means you should also add in some weight training exercises.

Here are some great weight training exercises to mix in:

• Bicep curls
• Bent over rows
• Upright rows
• Lateral raise

Bodyweight Exercises 

As well as building your core and lifting weights, you should be familiarizing yourself with some bodyweight exercises.

For these, you don’t need any weights, as your body weight is sufficient enough and will push your muscles to their limits.

The great thing about these exercises is that you can literally do them anywhere.

• Push-ups 
• Pull-ups
• Pull-downs
• Dips
• Standing calf raise

It is important to note that bodyweight exercises are great for weight loss and weight management.

They will help to boost your core strength and give you the basic structure that allows you to do heavier lifting.

Important Tips to Shape Your Body

Make sure that you target your upper body one day and your lower body the next.

This will give one set of muscles time to rest, while the others have the opportunity to grow.

That’s an important part of leg exercises. The legs actually contain some of the largest muscles in your body.

By doing high resistance workouts on your legs you’ll be able to boost their size and your production of growth hormone, which will aid all of your body in becoming bigger and stronger.

While doing exercises it is important to remember that your triceps also need to be developed.

Large triceps really enhance your strength and the appearance of your biceps.

Try doing some tricep dips or overhead tricep extensions. These will cause your triceps to grow, creating a bulge at the back of your arm which is essential to good definition of your new body.

The same is true of your calves. A lot of men focus on their quads and forget the importance of calves and how they help to define your legs. Try adding calf raises to your routine to give your legs a more rounded appearance.

Putting the Routine Together

You’ve seen the exercises, now it’s time to put it all together and start building muscles:

Day 1 Upper Body

Focus on your upper body by completing the following muscle building exercises:

• Weighted Squats – 3 sets of 6-8 reps
• Bench Press – 3 sets of 6-8 reps
• Overhead Press – 3 sets of 6-8 reps
• Incline Dumbbell Press – 3 sets of 6-8 reps
• Lateral Raises – 2 sets of 10-15 reps
• Tricep Pushdowns – 3 sets of 10-12 reps
• Lat Pull Downs – 3 sets 8-10 reps
• Rows – 3 sets 6-8 reps
• Bicep Curls – 2 sets 12-15 reps

Day 2  Lower Body

Allow your upper body to rest as you workout your lower body:

• Weighted Squats – 3 sets of 6-8 reps
• Deadlift – 3 sets of 6-8 reps
• Standing Calf Raises – 4 sets of 6-8 reps
• Seated Leg Curls – 3 sets of 8-10 reps
• Leg Press – 3 sets of 10-12 reps

Day 3 – Rest

Day 4 Upper Body

After a day’s rest, you should be ready to hit your upper body hard again. Remember, pushing your limits every time is essential to making the most of any muscle-building plan.

• Weighted Squats – 3 sets of 6-8 reps
• Pull-ups – 3 sets of 6-8 reps
• Barbell Curls -3 sets of 10-12 reps
• Bench Press – 3 sets of 8-10 reps
• Seated Cable Row – 3 sets of 8-10 reps
• Barbell Shoulder Press – 3 sets of 6-8 reps
• Dumbbell Flyes – 2 sets of 12-15 reps
• Skull Crushers – 2 sets of 14-16 reps

Day 5 – Lower Body

To finish your exercise for the week rest your upper body and focus on building lower body muscle:

• Weighted Squats – 3 sets of 6-8 reps
• Seated Calf Raises – 4 sets of 14-16 reps
• Split Squats – 3 sets of 10-12 reps
• Lying Leg Curls – 3 sets 12-14 reps

Day 6 & 7 – Rest

Final Thoughts to Get You Started

You should be pushing your limits with every workout, but you also need to be consistent with your schedule.

Don’t forget that the best muscle building workout plan for men is unique.

Your goals, time availability, and even the equipment you have available will dictate the approach you take.

The reason you want larger or stronger muscles is also likely to affect your ability to get the desired results.

For additional help, download our free muscle-building workout.  It's a prerequisite for our famous muscle-building program, Old School Muscle.

Whatever you need, we're here to help. We have tons of resources to give you the body you deserve, but we can only show you the door. It's up to you to make the moves.

Your new friend & health coach,

If you’ve recently started a muscle-building meal plan, you might be seeking clean bulk diet ideas to break up the monotony and pack on lean muscle rather than body fat.

Choose a clean bulk diet over a dirty bulk diet, or cheat diet, by using the six simple steps below.

#1 Know What a Clean Bulk Diet Is

A clean bulk diet is a way of eating that helps you gain lean muscle mass rather than fat to achieve the muscular physique you desire, feel great, and keep chronic disease risks low.

A dirty bulk diet, on the other hand, involves eating the greasy or sugary junk foods you love just to get in extra calories.

Clean bulk diets consist of whole foods. They limit dietary fat, are rich in protein, and contain moderate amounts of carbohydrates.

Steer clear of animal fats in favor of oils, nuts, seeds, and avocados. Choose fiber-rich carbs over refined grains and avoid sweets and drinks containing added sugar.

#2 Make a Grocery Shopping List

A clean bulk diet often contains the following whole foods you can add to your grocery shopping list:

FRUITS AND VEGETABLES

• Apples, bananas, oranges, grapefruit, strawberries, blueberries, raspberries, watermelon, cantaloupe, honeydew melon, kiwi fruit, grapes, pineapple, pears, peaches, and other fresh fruits
• Leafy greens, bell peppers, cucumbers, celery, broccoli, cauliflower, asparagus, Brussels sprouts, zucchini, tomatoes, carrots, mushrooms, and other non-starchy veggies
• Sweet potatoes, squash, corn, green peas, chickpeas, black beans, pinto beans, lentils, and other starchy vegetables

PROTEIN FOODS

• Skinless grilled chicken, turkey, or duck
• Bison or very lean, organic beef
• Salmon, tuna, tilapia, cod, halibut, catfish, and other non-breaded fish
• Shrimp, scallops, crab, and other seafood
• Eggs
• Tofu

DAIRY FOODS

• Low-fat milk
• Protein-fortified almond milk
• Low-fat cottage cheese
• Low-fat Greek yogurt
• Plain kefir
• Protein powder shakes

WHOLE GRAINS

• Brown rice
• Wild rice
• Quinoa
• Oatmeal
• Whole-grain pasta
• Whole-grain bread
• Whole-grain cereal

FATS

• Nuts
• Seeds
• Nut butter
• Avocados
• Olives
• Hummus
• Olive oil
• Coconut oil
• Walnut oil
• Other plant-based oils

What a clean bulk diet ISN'T is refined grains like white bread, sugary foods and drinks, baked goods, other highly processed foods, fried meats, other fried foods, processed meats, fatty cuts of red meat, regular cheese, and fast foods.

#3 Know Your Daily Calorie Goals

As a rule, aim to eat about 350 more calories than your usual intake for lean muscle building. Many active adult men require about 2,400-3,000 calories to maintain their weights so if you’re active and seeking muscle gains shoot for about 2,750-3,350 calories daily.

Your personalized calories needs vary based on your size, metabolism, and daily calorie expenditure.

To get a good idea of your clean bulk diet calorie requirements, add 350 calories to your weight maintenance calorie needs, which are usually about 16-18 calories per pound of body weight daily if you’re moderately active or active.

You can use the following formula:

Muscle building calorie needs = 350 + (body weight in pounds x 16-18 calories)

For example, if you weigh 170 pounds you’d need about 2,720-3,060 calories daily to maintain your weight and about 3,070-3,410 calories per day for lean muscle gains, depending on how active you are.

#4 Learn About Clean Bulk Diet Macros

The number of grams of each macronutrient you require for a clean bulk diet depends on your personalized calorie needs for muscle building.

Aim for the following when eating 3,200 calories daily:

• A minimum of 1 gram of protein per pound of body weight daily = at least 175 grams of protein if you weigh 175 pounds
• About 45% of your calories from FIBER-RICH CARBOHYDRATES = 360 grams of carbs for 3,200-calorie diets
• Approximately 25% of your calories from FAT = 89 grams of fat for 3,200-calorie meal plans
• About 30% of your calories from PROTEIN = 240 grams of protein with 3,200-calorie diets

Your individual calorie and macronutrient needs are based on your size, goal weight, and activity level but you can use these guidelines as a general rule.

#5 Use a Clean Bulk Diet Meal Plan

A clean bulk diet plan, based on the Dietary Guidelines for Americans 2015-2020 but modified for lean muscle building and ease of use, includes the following:

• 8 cups of non-starchy vegetables
• 3 cups of fruits
• 4 cups of cooked whole grains or starchy vegetables
• 3 cups of dairy, whey- or casein-based protein shakes, or plant alternatives
• 20 ounces of protein foods
• 4 tablespoons of healthy fats
• At least 16 cups of water

Aim to eat about 6-7 meals or snacks, every few hours, to avoid muscle breakdown when you're clean bulking.

Consider the following meal plan for men if you require 3,200 calories per day:

Meal #1: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

Snack: 1 cup of fruit with 1 cup of dairy foods or 1 scoop of protein powder

Meal #2: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

Snack: 1 cup of fruit with 1 cup of dairy foods or 1 scoop of protein powder

Meal #3: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

Snack: 1 cup of fruit with 1 cup of dairy foods or 1 scoop of protein powder

Meal #4: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

#6 Keep a 7-Day Clean Bulk Diet Menu on Hand

Adopted from the clean bulk diet meal plan above, the 7-day muscle-building menu below gives you an  idea of what effective clean bulk diets for men (containing about 3,200 calories) look like:

Day 1

Meal #1: 1 cup of cooked oatmeal, 5 scrambled eggs mixed with 2 cups of sauteed mushrooms, and 1 tablespoon of olive oil

Snack: 1 cup of mix berries with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked quinoa, 5 ounces of grilled chicken, 2 cups of steamed broccoli, and 1 tablespoon of hummus

Snack: 1 banana with 1 cup of low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked corn, 5 ounces of a very lean ground turkey burger, 2 cups of cooked zucchini, and 1 tablespoon of olive oil

Snack: 1 grapefruit with 1 cup of protein-fortified almond milk or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked black beans, 5 ounces of grilled salmon, 2 cups of sauteed bell peppers, and 1 tablespoon of olive oil

Day 2

Meal #1: 1 cup of cooked quinoa, 5 ounces of tofu or lean ground bison, 2 cups of fresh tomatoes, and 1 tablespoon of avocado

Snack: 1 cup of cantaloupe with 1 cup of low-fat milk or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of roasted sweet potatoes, 5 ounces of baked turkey breast, 2 cups of spinach leaves, and 1 tablespoon of oil-based salad dressing

Snack: 1 cup of grapes with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked brown rice, 5 ounces of grilled shrimp, 2 cups of cooked cauliflower, and 1 tablespoon of olive oil

Snack: 1 orange with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked pinto beans, 5 ounces of shredded chicken, 2 cups of sauteed bell peppers, and 1 tablespoon of oil or avocados

Day 3

Meal #1: one small whole-grain bagel, a 5-egg omelet with 2 cups of cut-up asparagus, and 1 tablespoon of avocados

Snack: 1 cup of sliced apples with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked wild rice, 5 ounces of baked tilapia, 2 cups of cooked Brussels sprouts, and 1 tablespoon of olive oil

Snack: 1 cup of honeydew melon with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked whole-grain pasta, 5 ounces of crab, scallops, or shrimp, 2 cups of sauteed zucchini, and 1 tablespoon of olive oil

Snack: 1 cup of fresh pineapple with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked lentils, 5 ounces of duck, 2 cups of cooked green beans, and 1 tablespoon of olive oil or avocados

Day 4

Meal #1: 2 slices of whole-grain toast, 5 ounces of a very lean turkey patty, 2 cups of vegetable juice, and 1 tablespoon of avocados

Snack: 1 cup of fresh blueberries with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked whole-grain pasta, 5 ounces of grilled chicken breast, 2 cups of sauteed mushrooms, and 1 tablespoon of oil-based pesto sauce

Snack: 1 cup of fresh cherries with 1 cup of low-fat milk or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked squash, 5 ounces of lean organic steak, 2 cups of cucumbers with greens, and 1 tablespoon of oil-based salad dressing

Snack: 1 cup of applesauce (no sugar added) with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked brown rice, 5 ounces of grilled shrimp, 2 cups of sauteed red and green bell peppers, and 1 tablespoon of olive oil

Day 5

Meal #1: 1 cup of roasted potatoes, 5 hard-boiled eggs, 2 cups of spinach (sauteed), and 1 tablespoon of olive oil

Snack: 1 cup of watermelon with 1 cup of protein-fortified almond milk or 1 scoop of whey or casein protein powder

Meal #2: 2 slices of whole-grain bread, 5 ounces of canned light tuna, 2 cups of celery, and 1 tablespoon of avocado oil mayonnaise or sliced avocados

Snack: 1 grapefruit with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 whole-grain hamburger bun, 5 ounces of very lean ground beef, bison, or veggie patty, 2 cups of tomatoes or cucumbers, and 1 tablespoon of avocados

Snack: 1 medium pear with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked wild rice, 5 ounces of baked turkey breast, 2 cups of cooked green beans, and 1 tablespoon of pumpkin seeds or walnuts

Day 6

Meal #1: 1 cup of cooked oatmeal, a 5-egg omelet made with 2 cups of artichokes, and 1 tablespoon of olives

Snack: 1 cup of blackberries with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of roasted sweet potatoes, 5 ounces of baked cod, 2 cups of steamed broccoli, and 1 tablespoon of olive oil

Snack: 1 cup of sliced peaches with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked black beans mixed with quinoa, 5 ounces of very lean ground turkey or bison, 2 cups of a vegetable salad, and 1 tablespoon of oil-based salad dressing

Snack: 1 cup of sliced bananas with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #4: 2 slices of whole-grain bread, 5 ounces of sliced chicken breast, 2 cups of fresh pea pods, and 1 tablespoon of avocados or hummus

Day 7

Meal #1: 1 cup of roasted potatoes, 5 ounces of uncured turkey bacon or meatless sausage, 2 cups of sauteed mushrooms, and 1 tablespoon of olive oil

Snack: 1 cup of strawberries with 1 cup of low-fat milk or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked green peas, 5 ounces of venison, 2 cups of cooked carrots, and 1 tablespoon of olive oil

Snack: 1 cup of kiwi fruit with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked brown rice, 5 ounces of shredded chicken, 2 cups of cooked beets, and 1 tablespoon of olives, avocados, nuts, or seeds

Snack: 1 cup of orange slices with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #4: 2 slices of whole-grain bread, 5 ounces of canned light tuna, 2 cups of cucumbers, and 1 tablespoon of avocado oil mayonnaise, hummus, or avocado slices

Other Consideration for Muscle Building in Men

Exercise, especially strength training, is just as important as a clean bulk diet to effectively build muscle rather than fat when you boost your calorie intake.

Combine strength training with aerobic exercise to achieve desirable results and avoid body fat gains while you bulk up.

For example, combine 15–20 minutes of high-intensity interval training (HIIT) by jogging, rowing, cycling, stair climbing, walking uphill, or using an elliptical machine with 30 minutes of heavyweight training.

Or, try a men's circuit training workout for maximum fat-burning results while you bulk.

Make sure to drink plenty of water, get at least 7 hours of sleep each night, limit or avoid alcohol, and keep stress levels low to achieve the most desirable outcome.

To get started with some of the best muscle building workouts for men including personalized strength-training routines, consider the Fit Father Project's Old School Muscle program.

Your friend & coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on clean bulk diets.

References

1. The National Center for Biotechnology Information: Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption
2. U.S. Department of Health & Human Services: 2015-2020 Dietary Guidelines
3. Harvard Health Publishing: Dietary Guidelines and Caloric Percentages
4. Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise
5. Mayo Clinic: Water: How Much Should You Drink Every Day?
6. Centers for Disease Control and Prevention: How Much Sleep Do I Need?

There are many reasons men may want to start a muscle building workout plan for beginners. Lean muscle is important for everyday activities and reduces the risk of injury. Increased lean muscle mass also raises your metabolism and helps you burn fat.

Plus who doesn’t want to show off a strong, chiseled physique?

If you’re a beginner to weight lifting, the big problem is figuring out how to get started.

You may even wonder if you are too old or inexperienced to start lifting weights.

But just because you’re new to lifting weights doesn’t mean that you can’t start building muscle now to be in the best shape of your life.

What you need is a comprehensive muscle building workout plan for beginners.

Workout Plans for Muscle Growth

Workout plans designed for endurance and fitness and workout plans targeted towards building muscle require different approaches.

Both are great goals and have amazing benefits. Plus, if you are exercising to build muscle you are also going to be improving your long term health and fitness.

There is the misconception that as you age, it isn’t possible to have the same muscle growth as you did at a younger age.

Luckily, this isn’t true. And it doesn’t require high priced supplements or complicated workouts.

All that is needed is the motivation and dedication to a workout and nutrition plan that is focused on building muscle.

As you get older, you do need to take a different approach to strength training.

For one, your hormone levels, namely testosterone, decrease with age.

This means you will need to adjust the number of days you workout a week and the amount of rest you give your body between workouts.

Another factor that changes with age is the amount of time at your disposal. When you were younger, you may have had countless hours to spend at the gym.

But now you’re a busy dad with a full-time job. In addition, your body needs longer recovery periods to minimize injury risk.

Therefore, you need workouts that are effective but also efficient.

If you are a beginner as far as muscle building exercises go, you also need a workout plan that is straightforward and easy to follow.

Luckily, the Fit Father Project is here to help you discover that fitness plan.

Muscle Building Workout Plan For Beginners

The first question you probably have as a beginning weightlifter is: How many days a week do I need to strength train? And what areas should I be focusing on?

Studies have shown that as men age, the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week (1,2).

When you only work out one or two muscle groups a day, you are limited to only targeting these areas one time during the week.

There are just not enough days in the week to do more!

And, if you are only working out these muscle groups once a week, you will likely end up trying to do too many sets and reps in that one day.

This high volume can lead to increased muscle soreness, higher risk of injury, and overtraining.

Optimal Number of Sets For a Muscle Building Plan

So now that you know how many days a week you should be strength training, the next step is understanding the optimal number of sets per muscle group to perform.

I’m sure you’ve seen other guys spending hours at a time in the gym, sticking to the “more is better” mindset.

However, there is a point where you can stress your muscles too much.

Not only will this overtraining not give you any additional muscle-building benefits, but you are also setting yourself up for injury.

Each individual is a little different, but as a general guideline, larger muscle groups will need more sets than smaller muscle groups.

For the beginner, the optimal number of sets per muscle group per week will follow guidelines similar to this:

Legs: 12-14 sets
Back:12-14 sets
Chest: 10-12 sets
Biceps: 6-8 sets
Triceps: 6-8 sets
Shoulders: 6-8 sets

So, to get 12 sets of legs in during the week, you can do four sets three times a week. This plan can be broken up in any number of ways.

For example:

Monday: 4 sets of squats
Wednesday: 2 sets of lunges, 2 sets up glute bridges
Friday: 4 sets of deadlifts

By dividing these exercises out over three full-body days you can get effective workouts without overtraining or risking an overuse injury.

By working out the same area 48-72 hours later, you can reach your full muscle-building potential.

How Many Reps Should I Be Doing?

If you are looking to increase muscle size, then higher weights and lower reps is best.

Studies have shown that you can achieve similar increases in muscle hypertrophy with low weights and high reps as long as you push your muscles to fatigue.

However, these same studies also showed that higher weights were superior in maximizing strength adaptations (3).

Now, this does not mean choosing a weight so high that is going to cause an injury. You should aim for a weight that will allow you to complete 6-8 reps with proper form.

What About Rest Periods?

Taking adequate rest between sets is crucial to increasing strength and seeing an increase in muscle size. During lifting, your muscles use energy to contract.

This energy comes from a molecule called ATP. As the work of the muscle increases, more ATP is used and must be replaced in order for the muscle to keep contracting.

To maximize the regeneration of ATP, you need to have adequate rest between sets. By doing this you'll be able to lift to your full capacity.

If your rest periods are too short, not enough ATP will regenerate and you will not be able to lift to your maximum potential.

For heavy lifting, you should rest two to three minutes between sets.

This will allow your energy stores to replenish so that you cannot repeat the next set at your highest effort.

Can I Gain Strength Too?

There are a variety of different exercises that can be put together into a solid strength training workout plan.

When starting on this strength-building journey, it is best to begin with the tried and true muscle-building exercises that incorporate all the keys to strength training mentioned above.

Luckily there is a place where these exercises can be found – The Fit Father Project.

A great place for the beginner to start is with the free program: The 5 Best Muscle Building Exercise For Men Over 40.

This is a step by step tutorial, perfect for beginners. In addition, this free introductory plan will give you great tips on form, reps, and sets to maximize your muscle growth.

Once you have wet your feet with the free program, the next plan you have to look at is Old School Muscle.

The Fit Father Project and Old School Muscle

If you want a program built around the keys to a muscle-building plan for beginners, then you have definitely come to the right place.

Once you have really committed to transforming your body, the must-have fitness plan you have to experience for yourself is Old School Muscle.

This 9-week program from the Fit Father Project will provide you with safe and effective workouts along with nutrition and supplement advice.

On top of that, this program will keep you motivated and accountable to your fitness goals.

It provides step by step workout and meal plans, so everything is laid out for you to follow.

And it’s sustainable!

While the plan itself is nine weeks in length, this is something you can come back to as often as you want for continued muscle building for years to come.

And you don’t have to take my word for it!

Trust the hundreds of men that have testified to the benefits of Old School Muscle and the Fit Father Project.

Enhance Strength and Build Muscle at Any Age

It is never too late to start a weight training program to build muscle and gain strength.

Don’t believe the naysayers that try to tell you that strength training is only for younger men or experienced bodybuilders.

The truth is, you can get a ripped body and chiseled muscles at any age and starting at any fitness level.

Building muscle isn’t about quick fixes or “top secret” workouts.

The best strength training workout plans for men use the science behind exercise and your body’s physiology to maximize each and every exercise you do.

This includes optimizing your volume of training per week, sets per muscle group, and rest periods during your workouts.

By following the guidelines and incorporating the exercises offered by the Fit Father Project plans, you will be on your way to lifting heavier weights and building a muscular physique.

Then, if you’re up to the challenge try out the Old School Muscle program and really take your training to the next level.

Even if you are a beginner that has never lifted a weight in your life, the experts at the Fit Father Project will have you transforming your health and body.

So start today with Old School Muscle, a workout plan that will help you build muscle and achieve your fitness goals.

Your friend and new workout coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a muscle building workout plan for beginners.

References

1 and 2) Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

3) Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in physiology, 9.

No matter how old or “grown-up” we are, we all have role models. Whether it's our own father, a favorite teacher, or a pro athlete you have always admired.

Personally, when I think of role-models of physical fitness, I admire the greats such as Jack LaLanne, Frank Zane and Herschel Walker.

Just like these guys, when you get to your 40s, 50s and beyond, it's important to use training methods and muscle building techniques that are right for your body.

Your recovery times, energy levels and even hormone levels are different than in your bucking youth.

That's why you need to learn the principles I have put together in my Old School Muscle program. This muscle building program has been purposefully designed for men over 40 looking to build muscle and feel the best they've felt in years.

If you're ready to get serious about your fitness and live up to your role models, keep reading.

Everything you need to know about building muscle after 50— including the worst muscle building mistakes men make– is below.