Build Muscle This Autumn

Although summer is over and fall is setting in you can still get a great physique.

As the summer comes to a close along with the number of bikini/bathing suit days you may want to start thinking about your fitness program and the changes you can make to it, many people take the winter season as the perfect opportunity to build and pack on more muscle as you don’t have to worry so much about maintaining the perfect beach body.

This is a perfect time to say goodbye to your abs for a while and take in more calories for more size and strength. This will most likely feel like a strange transition from dieting and fat-loss to ‘lean bulking’ but you will see some amazing changes to your physique when you make muscle-building a priority. Goal and workout change can also keep you mentally invested in the program so it will keep you moving towards your goal.

So if you are ready to move into the world of building shapely muscle then follow some of the best muscle-building tips and a perfect workout to help you get started.

Putting Your Diet In Reverse

Building muscle requires a lot more calories than just maintenance. However, suddenly increasing your calorie amount may be a bad idea as it can cause undesired gains. Staying lean throughout the summer probably meant you were on a low-calorie diet, for fall slowly add back in more calories so that you build muscle and avoid unneccessary fat, give your body time to adjust to your new goal.

Once you get to a point where you are putting on around half a pound to a pound every 7-14 days you have hit the right spot for caloric intake, to achieve this, add 100 calories to your diet every 3-4 days until you hit your target.

You will need to be mindful of your caloric intake as you go especially as you add more muscle mass as your resting metabolic rate will increase as well, in order to continue building and maintaining muscle mass you need to add more calories to keep seeing progress.

Switch out steady-state cardio for some HIIT cardio whilst working on muscle-building.

Getting Your HIIT On

There is no need to completely dispose of cardio from a muscle-building workout, instead cut back on the frequency and length of the sessions, eventually you will be able to cut down the sessions to just a few a week dependent on how your body reacts.

If you have done steady away cardio all summer then I recommend switching to HIIT (High intensity interval training) cardio instead as it is optimal for maintaining muscle mass. Perform 20 minute sessions of 1 minute sprints joined with 1 minute rests a few times a week.

More Weight

Muscle building workouts for the fall are going to look much different to your summer shred plan, rather than doing high-rep workouts you will be moving a lot more weight for fewer reps. As an example, if you were doing 15-20 reps with squats for summer you will now switch to 5-8 reps for the same exercise, then you can move into sets of 8-12 reps for maximum size.

Don’t worry about your workouts not being intense enough, your workouts will still be hard as there is more weight and you will need maximum strength to complete the exercise.

As well as more weight, lengthen rest periods if you are used to lighter training. This doesn’t mean five minutes of sitting around between sets but allowing your body more rest between sets to allow recovery and so that you can perform the next set with maximum intensity.

If you normally lift in the lower rep range year round then increase your total training volume by adding more sets to each exercise. The extra stress will help push your muscles beyond normal capacity and they will respond by growing.

As you push for more weight, you will find that you build a lot more muscle and burning the fat off after will be much easier.

Keep A Log

It is important to write how much weight you lift on each set to help keep track of your progress, a training log also comes in handy if you forget what weight you used last time and need reminding so that you’re doing more.

A constant overload to the muscles through the amount of weight you lift in a rep range such as 8-12 reps to failure is essential for muscle-building success. If you aren’t paying attention to the dumbbell you pick up or how much weight you load onto the barbell then progress will be nearly impossible.

Keep track of the sets and reps that you do as well as the weight that you lift and rest you take every time you train.

The Muscle Building Workout Plan

All of the tips above are useless unless you have something of substance to apply them too, luckily there is a fall muscle-building workout plan right here you can make use of, it is a simple upper/lower body split. Upper body workouts will be performed on days 1 and 4, the lower body on days 2 and 5 and rest will be once every two days.

Do this workout routine for 4-6 weeks using the tips above and see amazing results:

Days 1 and 4: Upper body workout

  1. Bench press – 3 sets of 5-8 reps.
  2. Dumbbell fly – 3 sets of 8-10 reps.
  3. Weighted dip – 3 sets of 8-10 reps.
  4. Dumbbell shoulder press – 3 sets of 5-8 reps.
  5. Pendlay row – 3 sets of 5-8 reps.
  6. Wide grip lat pull-down – 3 sets of 8-10 reps.
  7. E-Z bar curl – 3 sets of 8-10 reps.
  8. E-Z bar skull crusher – 3 sets of 8-10 reps.

Days 2 and 5: Lower body workout

  1. Squat – 3 sets of 5-8 reps.
  2. Leg Press – 3 sets of 8-10 reps.
  3. Stiff-legged deadlift – 3 sets of 5-8 reps.
  4. Lying leg curl – 3 sets of 8-10 reps.
  5. Leg extension – 3 sets of 8-10 reps.
  6. Seated calf raise – 3 sets of 8-10 reps.

Days 3, 6 and 7: Rest

Getting form right first is key to going heavier and gaining muscle in the process.

With the workout and tips above you can easily build muscle like never before whilst fall/winter is here, for a program that will also help destroy fat whilst you build muscle, click here.


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