Muscle Gain Programs that Are Safe and Effective

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Building muscle is a massive change to your body,

and it requires a lot of effort and determination. However, When you apply the right muscle gain program, you can reach your goals easier than by just going to the gym and working out with whatever machine is available to you.

Taking the time with a personal trainer or coach to build a program that works for you is highly recommended, but if you don’t have the time, there are a variety of programs that you can use to get shredded, including these suggestions from Visual Impact Fitness.

30-Minute Dumbbell Program

Not everyone has a lot of time to spend at the gym, so using equipment, such as dumbbells, is exceptionally satisfying. In a short amount of time, you can get what feels like a full-body workout because dumbbells are so versatile. Regardless if you’re a beginner, or if you’ve been lifting weights for years, you can find them in various weights, and you can lift them practically anywhere.

Dumbbells give you the opportunity of training one side of your body at a time; making them a compound exercise when lifting simultaneously. Additionally, you need to tighten your core to keep from balancing over to one side, so it ultimately works out your abdominal muscles at the same time.

30-Minute Dumbbell Program

It’s suggested that you do the workout three times each week and allow yourself to rest between each day. To gain muscle, you need to give yourself the proper amount of time for your muscles to heal from the damage that the dumbbells caused. Don’t worry; the damage is a good thing unless you’re over training.

How you complete the program is just as easy as the frequency that you do it. All you need to do is perform straight sets with both dumbbells for the number of sets that you choose. If your program details one-handed or one-legged moves, you just need to repeat it with the opposite limb to create one set.

Exercises in the 30-Minute Dumbbell Program include:

  • Floor Press
  • Bent over Dumbbell Row
  • Renegade Row
  • Weighted Sit-up
  • One-Arm Overhead Press
  • Goblet Squat
  • Single-Leg Deadlift
  • One-Arm Dumbbell Swing

Muscle Gain Push-and-Pull Program

Workout programs that are mostly isolated exercises aren’t as popular as they once were because they aren’t as effective as compound workouts. When you divide your workout days into focusing on one muscle each day, you’re slowing down your progress instead of encouraging it. Using the classic push-and-pull muscle gain program not only simplifies your training, but it also allows you to see more results within a month.

If you divide your body into different parts, it doesn’t take into account how your body moves. While you might aim to work your chest one day, in truth, you are actually working out your shoulders, too. If you follow it up with a shoulder-based workout within a few days, then you risk overtraining your muscles since they work together.

You can use the simple push-and-pull program to organize your workouts so that some regions of your body are targeted on the push day, while other areas of your body are focused on during the pull day. You can repeat both of the workouts within the same week without risking overtraining, and even allow your muscles the proper resting period that they need to recover.

Additionally, when you are working out your entire body in one session, you burn more calories and release more muscle-building hormones. The process of using the push-and-pull program is a bit more complicated than the 30-minute dumbbell program because each of the four workout days contains different exercises.

Outlined below is an example of some of the workouts you can find in the push-and-pull program:

Day One Push

Day One: Push

  • Goblet Squat
  • Bench Press
  • Dumbbell Overhead Press
  • Dip
  • Plank Alternating Leg Raises

Day Two: Pull

  • Seated Leg Curl
  • Face Pull
  • Dumbbell Row
  • Seated Incline Dumbbell Curl
  • Bentover Lateral Raises

Customized Workout Program

Visual Impact Fitness also recommends a customized workout program. Specific weightlifting exercises play a critical role in building muscle. When you have a personal trainer, it’s possible for you to get a customized program that is tailored to your needs and your body type.

Not all programs are going to work for everyone, just like all nutritional components of a workout program aren’t going to work for everybody. Factors such as body structure, current weight, experience, and even genetics need to get taken into consideration. Having a trained professional on your side can help you determine what you need.

When you are customizing a workout plan to build your muscles, it’s imperative that you have a physical exam done beforehand. You should also notify your trainer of any injuries that you’ve had in the past. Building muscle is hard on your body, and if you don’t know how to listen to it, it may cause significant and potentially permanent damage.

There are specific exercises that stand the test of time and have been incorporated into many workout regimens. If you have a personal trainer customizing a program for you, it’s likely that they are going to include some of them in your plan. The exercises listed below are some examples of what you might see in a program designed for you.

  • Drop Sets
  • Squats
  • Work-Stretch Sets
  • Supersets


Regardless of the type of program that you choose to follow along in order to build your muscle, it’s crucial for you to remember that your body is capable of adapting. To get the most out of your muscle building experience, switch up your workout program as soon as you feel like it isn’t working for you anymore; you can see this in plateaus.

Visual Impact Fitness is an excellent resource to the tools that you need when looking for a program and looking to find techniques to add to your regimen.