Best Morning Workout For Building Muscle Mass
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Split |
| Training Level | Beginner |
| Program Duration | 8 weeks |
| Days Per Week | 5 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Dumbbells |
| Target Gender | Male & Female |
| Author | Brad Borland |
Workout Description
Most workout routines are designed for the evening lifter. If you're an early riser, we've got the perfect morning workout routine and advice for you!
Rules for Morning Workouts
1. The Dynamic Warm Up is a Must
Starting your workout in the morning means your body might still be a bit stiff from sleep. A dynamic warm-up will help to get your blood flowing and muscles ready for action.
2. Start with Abs
Your core stabilizes the rest of your body, and starting with abs will help to activate those muscles. This ensures they are ready to perform when you start lifting weights.
3. Make the Most of Warm Up Sets
Gradually increasing the weight with each warm-up set before hitting your working sets allows you to prepare mentally and physically for the heavier lifts.
4. Err on the side of Higher Reps
Higher reps help in getting the blood flowing faster, thus warming up the muscles more effectively than lower rep sets might do.
5. To Adapt, Be Patient
Changing your workout time to the morning can be a bit of an adjustment. Be patient as your body adapts to the new routine and schedule.
The Morning Workout Routine
Below is the morning workout routine that you can follow. Each workout is designed to be completed in 45-60 minutes.
| Day 1 | Chest and Abs |
|---|---|
| Day 2 | Back and Biceps |
| Day 3 | Legs |
| Day 4 | Shoulders and Abs |
| Day 5 | Arms |
| Day 6 | Rest |
| Day 7 | Rest |
Rules for Morning Nutrition
1. Get Over Your Mental Block
If you typically workout in the evening and are shifting to morning workouts, it can be tough to get in the right mindset. Commit to your new schedule and understand that it will take a few weeks to adjust fully.
2. You need Less than you Think
Many believe they need a large meal before working out. But for most, a small meal or snack that is easy to digest is sufficient.
3. Stay Lean and Light
Choose a small meal that is high in protein but light enough to digest quickly. Avoid heavy, greasy foods that can slow you down.
4. Decide How much You Need
Everyone's body is different. Some people might need a bit more fuel, while others need less. Experiment with your morning meal to find what works best for you.
5. Be Patient
It might take a few weeks to figure out the right balance. Be patient and adjust your nutrition as needed.
Morning Meal Plan Suggestions
- Protein shake with a banana
- Greek yogurt with berries
- Oatmeal with protein powder
- Scrambled eggs with spinach