Building muscle efficiently requires a well-structured strength plan combined with strategic nutrition. This article outlines a science-backed 3-day strength training plan with optimized protein timing to help maximize muscle growth.
Strength Training Schedule (60-75 Minutes Per Session)
Day 1: Full-Body Strength
Workout:
- Squats – 4 sets x 6-8 reps
- Deadlifts – 3 sets x 5 reps
- Bench Press – 4 sets x 6-8 reps
- Pull-Ups – 3 sets x 8-12 reps
- Plank – 3 sets x 60 seconds
Day 2: Upper Body Strength Plan Focus
Workout:
- Overhead Press – 4 sets x 6-8 reps
- Bent-Over Rows – 4 sets x 8-10 reps
- Dips – 3 sets x 8-12 reps
- Biceps Curls – 3 sets x 10-12 reps
- Face Pulls – 3 sets x 12 reps
Day 3: Full-Body Power and Endurance
Workout:
- Front Squats – 4 sets x 8 reps
- Romanian Deadlifts – 3 sets x 8 reps
- Incline Dumbbell Press – 3 sets x 8-10 reps
- Hanging Leg Raises – 3 sets x 12-15 reps
- Farmer’s Carry – 3 sets x 30 seconds
Best Protein Timing for Muscle Growth
To maximize muscle protein synthesis (MPS), research suggests consuming protein around your workouts is key. Here’s the best strategy:
Pre-Workout Meal (60-90 Minutes Before Training)
- Why? Consuming a meal rich in protein and carbohydrates before training can help sustain energy levels and reduce muscle breakdown (Jäger et al., 2017).
- Example Meal:
- 5 oz grilled chicken breast
- 1 cup cooked quinoa
- ½ avocado
- Steamed vegetables
Post-Workout Protein Shake (Within 30 Minutes After Training)
- Why? Consuming a fast-digesting protein source post-workout can enhance muscle recovery and growth (Schoenfeld et al., 2013).
- Example Shake:
- 30g whey protein (or plant-based alternative)
- 1 banana
- 1 cup almond milk
- 1 tbsp peanut butter
High-Protein Meal (1-2 Hours After Training)
- Why? To maintain elevated MPS and support muscle repair.
- Example Meal:
- 6 oz salmon
- 1 cup roasted sweet potatoes
- 1 cup sautéed spinach
- 1 tbsp olive oil drizzle
Final Thoughts
A structured 3-day training plan paired with strategic protein timing ensures optimal muscle recovery and growth. Following this schedule and meal plan gives your body the nutrients it needs at the right time for the best results.
References
- Jäger, R., et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-25.
- Schoenfeld, B.J., Aragon, A.A., & Krieger, J.W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 1-11.
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