{"id":27465,"date":"2021-09-30T18:23:01","date_gmt":"2021-09-30T18:23:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27465"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"3-days-muscle-building-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/","title":{"rendered":"3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Sample_3_Days_A_Week_Muscle_Building_Workout\" >Sample 3 Days A Week Muscle Building Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#How_Do_Muscles_Grow\" >How Do Muscles Grow?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Muscle_Tension_The_First_Mechanism_Of_Muscle_Growth\" >Muscle Tension: The First Mechanism Of Muscle Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Muscle_Damage_The_Second_Mechanism_Of_Muscle_Growth\" >Muscle Damage: The Second Mechanism Of Muscle Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Metabolic_Stress_The_Third_Mechanism_Of_Muscle_Growth\" >Metabolic Stress: The Third Mechanism Of Muscle Growth<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#How_Do_Hormones_Affect_Muscle_Growth\" >How Do Hormones Affect Muscle Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#How_Fast_Can_You_Gain_Muscle\" >How Fast Can You Gain Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Why_Is_Rest_Important_For_Building_Muscles\" >Why Is Rest Important For Building Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Cardio_And_Muscle_Gain\" >Cardio And Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#What_To_Eat_To_Gain_Muscle\" >What To Eat To Gain Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#How_Much_Should_You_Eat_To_Build_Muscle\" >How Much Should You Eat To Build Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#A_Calorie_Surplus_Is_Essential_For_Building_Muscle\" >A Calorie Surplus Is Essential For Building Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#What_Is_The_Correct_Macronutrient_Ratio_For_Bodybuilding\" >What Is The Correct Macronutrient Ratio For Bodybuilding?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Protein_%E2%80%93_2g_Per_Kg_Of_Bodyweight\" >Protein &#8211; 2g Per Kg Of Bodyweight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Complex_Carbohydrates_%E2%80%93_3-4g_Per_Kg_Of_Bodyweight\" >Complex Carbohydrates &#8211; 3-4g Per Kg Of Bodyweight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Healthy_Fats_%E2%80%93_1g_Per_Kg_Of_Bodyweight\" >Healthy Fats &#8211; 1g Per Kg Of Bodyweight<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#How_Often_Should_You_Eat_To_Build_Muscle\" >How Often Should You Eat To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Tips_For_Gaining_Muscle\" >Tips For Gaining Muscle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Choose_The_Right_Amount_Of_Weight\" >Choose The Right Amount Of Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Choose_The_Right_Exercises\" >Choose The Right Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Avoid_Overtraining\" >Avoid Overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#Sleep\" >Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;ve recently started lifting, and can&#8217;t help but wonder whether a 3-day muscle building workout is sufficient for you to see gains. The reality is that muscle building is a complex process that takes time.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Designing an effective full body <a href=\"https:\/\/betterme.world\/articles\/14-day-workout-challenge\/\">workout plan<\/a> requires a deep understanding of how muscle-building works. In this article, we&#8217;ll answer the most important questions, including how long it takes for you to see progress once you&#8217;ve started lifting. We&#8217;ll also include a sample 3 days a week muscle building workout to get you started.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_3_Days_A_Week_Muscle_Building_Workout\"><\/span><strong>Sample 3 Days A Week Muscle Building Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The push\/pull\/leg split routine is one of the most often utilized three-day splits. Within these sessions, you may concentrate on working out your upper body, lower body, and major muscle groups (<\/span><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a fantastic workout for people who are just getting started since it&#8217;s simple to do with minimal equipment (barbells and dumbbells are sufficient). It also assists you to achieve better results from strength training than traditional <a href=\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\">exercise routines<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 3 day push\/pull workout routine should be completed as follows:<\/span><\/p>\n<p><b>Day One &#8211; Chest, triceps, and deltoids push exercises:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This day includes bench presses, shoulder presses, rows, dips etc.<\/span><\/p>\n<p><b>Day Two &#8211; back, biceps, and forearms pull exercises<\/b><strong>:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">These include pull ups (underhand grip), chin ups (overhand grip), curls, deadlifts etc.<\/span><\/p>\n<p><b>Day Three &#8211; quads, hamstrings, calves and leg exercises:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This includes squats, leg press, hack squat machine exercises.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\">The Best 4-Day Workout Split To Help Build Muscle And Lose Weight<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3909-1024x576.png\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3909.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3909-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3909.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3909.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Muscles_Grow\"><\/span><strong>How Do Muscles Grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Putting more stress on your <a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">muscles<\/a> is the only way to make them grow. Continuous stress on the muscles triggers three main mechanisms of muscle growth.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Tension_The_First_Mechanism_Of_Muscle_Growth\"><\/span><strong>Muscle Tension: The First Mechanism Of Muscle Growth<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first mechanism that leads to muscle growth is called &#8220;muscle tension&#8221; (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s the basis for everything else that follows and it has a profound effect on how we respond to exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s say you&#8217;re lifting weights. With every rep, your muscles lengthen and then return to their normal resting length. During the negative phase of the rep, or eccentric contraction, your muscles are actively producing force to control the descent of the weight. This is when you&#8217;re feeling more tired than on the positive movement, or concentric contraction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle tension isn&#8217;t just about lifting weights\u2014it&#8217;s present in all forms of <a href=\"https:\/\/betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\">exercise<\/a>. For example, when you run or jump, your muscles develop tension during the landing phase and then release it to achieve a positive movement in the air. The muscle contraction and relaxation cycle is key for building muscle:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, muscle tension development is greatest when there&#8217;s sufficient time under tension (TUT).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31588 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3906-1024x576.png\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3906.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3906-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3906.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3906-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3906.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Damage_The_Second_Mechanism_Of_Muscle_Growth\"><\/span><strong>Muscle Damage: The Second Mechanism Of Muscle Growth<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle damage builds on muscle tension. It&#8217;s the tearing of muscle fibers caused by <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\">exercise<\/a>, which results in micro-tears that are repaired to produce stronger muscles over time (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even small tears temporarily reduce the strength of the muscle, but they also trigger important cellular repair processes that lead to bigger and stronger muscles through a process called &#8220;protein synthesis&#8221; (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle damage is more common with high-rep training (8+ reps), especially when paired with low rest periods between sets. It&#8217;s why bodybuilders often perform supersets, which are two exercises back to back without any rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle damage is also part of the reason why you might feel &#8220;sore&#8221; after your first few workouts. It takes several workouts for you to develop a tolerance to the muscle-building process, which is known as &#8220;accommodation.&#8221;<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Metabolic_Stress_The_Third_Mechanism_Of_Muscle_Growth\"><\/span><strong>Metabolic Stress: The Third Mechanism Of Muscle Growth<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The third mechanism of <a href=\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\">muscle growth<\/a> is called &#8220;metabolic stress.&#8221; It&#8217;s not about tearing muscle fibers or exerting maximum force\u2014it&#8217;s more about the accumulation of metabolites including lactate, hydrogen ions, and inorganic phosphate (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you&#8217;re training, your muscles are using ATP for energy. As this happens, waste products called &#8220;metabolites&#8221; accumulate which causes the burn you feel at the end of a set.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic stress is increased when you exercise in a carbohydrate depleted state and when you train at high reps. When your muscles lack carbohydrates, their ability to produce ATP is inhibited and this leads to the accumulation of waste products (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefit of metabolic stress is similar to muscle tension: There&#8217;s increased damage to muscle fibers which triggers protein synthesis for bigger and stronger muscles.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4256-1024x576.png\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4256.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4256-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4256.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4256.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Hormones_Affect_Muscle_Growth\"><\/span><strong>How Do Hormones Affect Muscle Growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The stimulus of muscle growth is more attributed to mechanical forces rather than hormonal factors. However, some hormones do limit the potential for muscle growth while others accelerate the process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Testosterone plays a significant role in skeletal muscle hypertrophy by increasing protein synthesis. It also increases levels of IGF-1 (Insulin-like Growth Factor 1), which is anabolic to skeletal muscles (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Growth hormone (GH) also increases protein synthesis and stimulates the production of IGF-1 (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). When GH is injected, it actually can act synergistically with testosterone to boost muscle growth!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These hormones are important in promoting muscle growth, although they play a more &#8220;permissive&#8221; role than anything else.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Fast_Can_You_Gain_Muscle\"><\/span><strong>How Fast Can You Gain Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of muscle you can actually gain and how quickly is determined by many factors including genetics, diet, training, and hormones. And your starting body composition may also be an important factor to consider (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6538\/how-muscle-grows\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally speaking, you can gain around 30-40 pounds of muscle in your first year of weight training if everything goes right (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6538\/how-muscle-grows\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31502 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Rest_Important_For_Building_Muscles\"><\/span><strong>Why Is Rest Important For Building Muscles?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your muscles need time to recover between workouts because this is when they actually repair and strengthen themselves. Without recovery time, it&#8217;s impossible for them to grow bigger and stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what happens when you lift weights: You damage muscle fibers and this stimulates protein synthesis (which is your body producing new proteins to build new, bigger muscles). Protein synthesis stays elevated for about 48 hours after training before it returns back down to normal levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s during the recovery period that your muscles actually grow larger and stronger. Without enough rest, protein synthesis won&#8217;t be able to do its job and your muscles won&#8217;t grow (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another important thing to mention is that when you lift weights, you actually damage more than just muscle fibers\u2014you also damage the surrounding connective tissue (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body responds by laying down new collagen in order to help support and strengthen this tissue. This process takes longer than the 48 hours of protein synthesis to complete, which means you need even more rest time in order to allow your muscles to recover from not only muscle damage but also connective tissue damage (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-is-shred-workout\/\">What Is A Shred Workout? The Truth About Losing Fat Before Bulking Up<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31444 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-1024x576.png\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_And_Muscle_Gain\"><\/span><strong>Cardio And Muscle Gain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There&#8217;s a common belief that <a href=\"https:\/\/betterme.world\/articles\/6-week-female-fitness-model-workout\/\">aerobic exercise<\/a> can hurt your efforts to gain muscle mass. This is true to a certain extent because aerobic exercise does burn calories which is needed for muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However,\u00a0 aerobic activity only burns a small percentage of your daily calories. And if you do it in the post-workout period when your body is already in an anabolic state, then aerobic exercise can actually be beneficial for muscle building (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_To_Gain_Muscle\"><\/span><strong>What To Eat To Gain Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The biggest mistake most people make when trying to gain muscle is in not eating enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know: It takes a lot of food and hard work to gain muscle. When you&#8217;re deficient in calories, this causes a decrease in protein synthesis\u2014and the only way to get it back up is by consuming more food.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31436 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Should_You_Eat_To_Build_Muscle\"><\/span><strong>How Much Should You Eat To Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Calorie_Surplus_Is_Essential_For_Building_Muscle\"><\/span><strong>A Calorie Surplus Is Essential For Building Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This means that your energy intake needs to be higher than your energy expenditure and it is important not to err on the side of caution and overeat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, eating an overabundance of food will only lead to unnecessary fat gain which can negate any muscle gains you may experience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Accordingly, having a calorie surplus between 20-25% should be sufficient for most people (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who wish to cut or lose weight as well as build muscle, there are no hard and fast rules but typically the smaller the calorie deficit the slower muscle growth will occur due to a decrease in amino acid uptake by your muscles fibers. Thus, maintaining a moderate calorie surplus would seem optimal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bottom line is if you are not gaining weight (i.e. mass) then you are not eating enough and if your weight is going up too quickly, then chances are you&#8217;re eating too much.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330-1024x576.png\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4330.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Correct_Macronutrient_Ratio_For_Bodybuilding\"><\/span><strong>What Is The Correct Macronutrient Ratio For Bodybuilding?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When trying to build muscle, it is particularly important to regularly consume much needed macro nutrients like high-quality proteins, complex carbohydrates and polyunsaturated fatty acids.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Protein_%E2%80%93_2g_Per_Kg_Of_Bodyweight\"><\/span><strong>Protein &#8211; 2g Per Kg Of Bodyweight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A high-protein diet is necessary to support the muscle-building process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your muscles are made up of approximately 20% protein and the rest is water, glycogen and fats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The latter 3 components can be manipulated if necessary by making appropriate adjustments to your diet and exercise regime but getting enough high-quality proteins will always remain a priority.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein is known as the building block of muscle and plays an integral role in all body functions including growth, repair; hormone secretion; blood clotting etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some ideal protein sources for a muscle-building diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plain low-fat yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg whites\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein powder<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32599 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1024x576.jpg\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates_%E2%80%93_3-4g_Per_Kg_Of_Bodyweight\"><\/span><strong>Complex Carbohydrates &#8211; 3-4g Per Kg Of Bodyweight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Complex carbs are used to provide fuel for your muscles both before, during and after training. \u00a0 This is important because it stimulates muscle growth. Carbs also play a significant role in the regulation of anabolic hormones like testosterone, IGF-1 and insulin which are responsible for initiating the muscle-building process by interacting with cellular proteins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3224778\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The result? More efficient repair and growth of muscle fibers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While simple sugars should be avoided as much as possible, complex carbs are essential so the trick to success is moderation. Examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains bread\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potatoes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Healthy_Fats_%E2%80%93_1g_Per_Kg_Of_Bodyweight\"><\/span><strong>Healthy Fats &#8211; 1g Per Kg Of Bodyweight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Healthy fats are necessary for optimal health and should be incorporated into your diet, particularly if you want to build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fats provide the body with energy, which is important to fuel intense workouts; help maintain healthy hormone levels; support cell development; improve nutrient absorption and cushion internal organs among other things (<\/span><a href=\"https:\/\/www.gssiweb.org\/en\/sports-science-exchange\/Article\/regulation-of-fat-metabolism-during-exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essential fatty acids (EFA&#8217;s) like omega 3&amp;6 are especially useful as they promote cardiovascular health, regulate hormones, decrease inflammation and help prevent diseases like arthritis among other things (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4190204\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some sources of healthy fat include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Organic meats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish oil supplements\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts &amp; seeds<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31431 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4331-1024x576.png\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4331.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4331-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4331.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4331-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4331.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Eat_To_Build_Muscle\"><\/span><strong>How Often Should You Eat To Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In order for muscles to grow, the body requires a sufficient supply of energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you fail to feed your hungry muscles then they will begin burning off muscle tissue in order to provide themselves with enough energy and this is not what we want if we wish to build muscle and lose fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, eating every two or three hours combined with intense exercise should be optimal for keeping your blood sugar levels constant throughout the day while simultaneously providing your body with enough energy to build strong muscles.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Gaining_Muscle\"><\/span><strong>Tips For Gaining Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some extra considerations you should make while taking up a 3 days a week muscle building workout program after long rest:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_The_Right_Amount_Of_Weight\"><\/span><strong>Choose The Right Amount Of Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stay away from going too heavy or too light. A good rule of thumb is that if you can complete a full set with perfect form and still have a little bit of gas in the tank, then it&#8217;s probably a good weight to use.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_The_Right_Exercises\"><\/span><strong>Choose The Right Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Focus on compound exercises because these will help you gain the most muscle. You want to train your whole body and hit all major muscle groups (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporate lifts that work multiple muscles at once such as squats, deadlifts, rows, bench press, military presses, etc. These are much more effective than exercises involving just one muscle group such as bicep curls or calf raises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is not to say that isolation exercises are not good. In fact, they are the best to do when you&#8217;re feeling less energetic and need to work out without focusing on all your muscle groups at a time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31311 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-11-1024x576.jpg\" alt=\"3-day muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Overtraining\"><\/span><strong>Avoid Overtraining<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is very important\u2014training too often can cause stagnation and actually prevent you from gaining any new muscle mass. The rule here is to do no more than 4 workouts per week, with at least a day or two of rest in between.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to set priorities and include the most important exercises in your workout routine. If you&#8217;re unsure, err on the side of fewer workouts since you can always do more once your gains start coming in faster.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sleep\"><\/span><strong>Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For gaining muscle, sleep becomes even more important than it is for the average person.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to get 7-9 hours of quality shuteye so your body can maximize protein synthesis while you&#8217;re sleeping and recover from your workouts (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to get quality sleep, try some of these sleep hygiene practices:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t train too close to bedtime. Make sure to wind down before bed by staying away from intense workouts and stressful activities.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate relaxation exercises such as meditation or yoga into your daily routine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change up your sleeping environment by making it warmer, cooler, or darker to suit your preference<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid eating just before bedtime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit your screen time in the evening<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are nearly an infinite number of factors that influence muscle growth and thus can affect how quickly you gain muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as you can see, the basics remain the same no matter what: lift progressively heavier weights; eat plenty of healthy whole foods; and get enough sleep.\u00a0 To get you started, use the simple push\/pull workout routines for muscle building 3 days a week.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Muscle_Building_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4190204\/\"><span style=\"font-weight: 400;\">Essential fatty acids as functional components of foods- a review<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3224778\/\"><span style=\"font-weight: 400;\">Hormonal response to lipid and carbohydrate meals during the acute postprandial period<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">How Much Sleep Do We Really Need?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, sleepfoundation.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6538\/how-muscle-grows\/\"><span style=\"font-weight: 400;\">How Muscle Grows<\/span><\/a><span style=\"font-weight: 400;\"> (2017, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.gssiweb.org\/en\/sports-science-exchange\/Article\/regulation-of-fat-metabolism-during-exercise\"><span style=\"font-weight: 400;\">REGULATION OF FAT METABOLISM DURING EXERCISE<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., gssiweb.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\"><span style=\"font-weight: 400;\">Skeletal Muscle Hypertrophy after Aerobic Exercise Training<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training<\/span><\/a><span style=\"font-weight: 400;\"> (2010, lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\">The Push\/Pull\/Legs Routine for Muscle Gains<\/a> (n.d., aston.ac.uk)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve recently started lifting, and can&#8217;t help but wonder whether a 3-day muscle building workout is sufficient for you to see gains. The reality is that muscle building is a complex process that takes time. Designing an effective full body workout plan requires a deep understanding of how muscle-building works. In this article, we&#8217;ll answer [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27468,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,160,159],"coauthors":[122],"class_list":["post-27465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-thursday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking to make your own 3-day muscle building workout with a little inspiration from the experts? This article has everything you need to get started.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone\" \/>\n<meta property=\"og:description\" content=\"Looking to make your own 3-day muscle building workout with a little inspiration from the experts? This article has everything you need to get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2026559609.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/\"},\"wordCount\":2687,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2026559609.jpg\",\"keywords\":[\"Friday Workouts\",\"Thursday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You've recently started lifting, and can't help but wonder whether a 3-day muscle building workout is sufficient for you to see gains. The reality is that muscle building is a complex process that takes time.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Designing an effective full body <a href=\\\"https:\/\/betterme.world\/articles\/14-day-workout-challenge\/\\\">workout plan<\/a> requires a deep understanding of how muscle-building works. In this article, we'll answer the most important questions, including how long it takes for you to see progress once you've started lifting. We'll also include a sample 3 days a week muscle building workout to get you started.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Sample 3 Days A Week Muscle Building Workout<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The push\/pull\/leg split routine is one of the most often utilized three-day splits. Within these sessions, you may concentrate on working out your upper body, lower body, and major muscle groups (<\/span><a href=\\\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is a fantastic workout for people who are just getting started since it's simple to do with minimal equipment (barbells and dumbbells are sufficient). It also assists you to achieve better results from strength training than traditional <a href=\\\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\\\">exercise routines<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The 3 day push\/pull workout routine should be completed as follows:<\/span>\\r\\n\\r\\n<b>Day One - Chest, triceps, and deltoids push exercises:<\/b>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This day includes bench presses, shoulder presses, rows, dips etc.<\/span>\\r\\n\\r\\n<b>Day Two - back, biceps, and forearms pull exercises<\/b><strong>:<\/strong>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These include pull u ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/\",\"name\":\"3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2026559609.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking to make your own 3-day muscle building workout with a little inspiration from the experts? 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This article has everything you need to get started.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/","og_locale":"en_US","og_type":"article","og_title":"3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone","og_description":"Looking to make your own 3-day muscle building workout with a little inspiration from the experts? This article has everything you need to get started.","og_url":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2026559609.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/"},"wordCount":2687,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2026559609.jpg","keywords":["Friday Workouts","Thursday Workouts","Wednesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You've recently started lifting, and can't help but wonder whether a 3-day muscle building workout is sufficient for you to see gains. The reality is that muscle building is a complex process that takes time.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Designing an effective full body <a href=\"https:\/\/betterme.world\/articles\/14-day-workout-challenge\/\">workout plan<\/a> requires a deep understanding of how muscle-building works. In this article, we'll answer the most important questions, including how long it takes for you to see progress once you've started lifting. We'll also include a sample 3 days a week muscle building workout to get you started.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Sample 3 Days A Week Muscle Building Workout<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The push\/pull\/leg split routine is one of the most often utilized three-day splits. Within these sessions, you may concentrate on working out your upper body, lower body, and major muscle groups (<\/span><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is a fantastic workout for people who are just getting started since it's simple to do with minimal equipment (barbells and dumbbells are sufficient). It also assists you to achieve better results from strength training than traditional <a href=\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\">exercise routines<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The 3 day push\/pull workout routine should be completed as follows:<\/span>\r\n\r\n<b>Day One - Chest, triceps, and deltoids push exercises:<\/b>\r\n\r\n<span style=\"font-weight: 400;\">This day includes bench presses, shoulder presses, rows, dips etc.<\/span>\r\n\r\n<b>Day Two - back, biceps, and forearms pull exercises<\/b><strong>:<\/strong>\r\n\r\n<span style=\"font-weight: 400;\">These include pull u ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/","url":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/","name":"3-Day Muscle Building Workout: Everything You Should Know About Building Muscle And Tone - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_2026559609.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking to make your own 3-day muscle building workout with a little inspiration from the experts? 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