Four Best Workouts and Protein Shakes for Building Muscle

By Chris Gronkowski

Want to
Build Muscle? 4 Best Workouts and Protein Shakes

trying to get into better shape will benefit from a strict and consistent
workout schedule along with a well-balanced diet. However, your fitness goals
will alter which types of workouts, food and protein shakes you commit to. If you’re looking to
build muscle, it’s often recommended that you try to work out at least three to
four times each work.

many people think the more you work out, the more muscle you’ll gain, it’s
important to give your body time to rest. There’s some debate on whether it’s
better to work out several days in a row or alternate every other day. When
first starting out, it’s best to try both methods and find a fitness schedule
that works for you. Just be sure to give yourself a few days off in between.

5 x 5 Program
touts this type of workout plan as one of the top ways to
build muscle quicker
. You can change up the actual workouts that you
incorporate, but the 5 x 5 program focuses on three exercises that are repeated
in five sets with five repetitions in each. For this workout schedule, you
should select three exercises that focus on all the major parts of your
body—upper, lower and core. recommends creating two different
workout programs, each including three different exercises, and perform these
three times per week and giving yourself days in between to recover. Then, you
should alternate these programs each time you work out.

examples of great exercises to include in this program are barbell squats,
pull-ups, sit-ups, seated barbell military press, barbell deadlifts and seated
triceps press, but you can experiment with some of your favorite workouts as
long as you’re incorporating your core, upper and lower body.

Upper and Lower Body Workouts

trying to build muscle mass quickly, focusing on your upper and lower body can
give you the results you’re looking for. A typical training schedule for an
upper/lower body focus usually follows two days on (one for upper, one for
lower) followed by one rest day. While concentrating on these parts of the body
will certainly help to put on muscle, you should occasionally take a day to
work on your core or do a few core workouts before your other exercises as
strengthening your core will help with upper and lower body workouts.

focusing on your upper body, you’ll want to incorporate a combination of chest,
back, shoulder and arm (biceps and triceps) exercises. Compound exercises are
perfect for building muscles in these areas. These movements include push
exercises like bench presses, barbell presses and push-ups, as well as pull
movements like cable rows and pull-ups.

German Volume Training

of the most popular training routines for bodybuilders, German volume training (often referred to simply as GVT or
the Ten Sets method) is a high-intensity exercise program known to generate
quick results. When following this type of training, you should select just one
exercise and repeat it for 10 sets of 10 reps. Because this type of exercise
schedule is so rigorous, you may find it difficult to complete all the reps
towards the end but try to keep pushing your body to complete the set or work
until muscle failure. When following the Ten Sets Method, the intense workouts
can be more demanding on your muscles, so it’s essential to take some rest

Protein Shakes

trying to build muscle, consuming protein shakes is an excellent way to fuel
your body before or after a workout. When working out often, your body is
burning through protein and energy more quickly, so it’s important to make sure
you’re taking in enough. Make a shake in an insulated protein
shake bottle

and bring it along to the gym to aid your body in muscle regrowth after they’ve
been broken down during the workouts.

protein shake is perfect for those looking to gain muscle because it packs in
additional supplements like creatine, egg whites and peanut butter powder. Try
drinking half your shake before you work out for an energy boost and finishing
the other half post-workout to expedite the muscle rebuilding process.



a bit of the milk to shaker bottle before adding the protein powders to prevent
them from sticking to the bottom. Then, screw on the top, ensure that the
pop-top is completely closed and shake.

Tornado Pre-Workout Shake

pre-workout to a protein shake will provide your body with additional
supplements to promote muscle growth and boost energy. Research shows that
people who consume a protein shake 30 minutes prior to working out will have
more stamina and can speed up the process of muscle re-growth while working
out. Try this Tornado Pre-Workout Shake for a taste of one of our favorite
pre-workout recipes.


  • Handful of ice
  • 12 ounces water or milk
  • 1 scoop pre-workout
  • 1 scoop vanilla whey protein


liquid and ice to shaker cup first. Then, mix in protein powder and pre-workout
and shake.

Orange Creamsicle

fruit or juice to your protein shakes is a good way to change up the flavors
while still getting some protein in before or after working out. Before mixing,
use two large navel oranges for fresh-squeezed juice.


  • 1 scoop vanilla whey protein powder
  • 1 teaspoon vanilla
  • ¾ cup unsweetened almond milk
  • ¾ cup fresh-squeezed orange juice
  • 1-2 cups of ice


the almond milk, orange juice, vanilla and ice before adding protein powder and

Chocolate Peanut Butter

butter powder is packed with protein, so mixing it with protein powder is a
good idea for a morning shake to kickstart your metabolism. The more protein
you consume, the more energy you’ll have throughout the day and before your
exercise routine.


  • A handful of ice
  • 1 cup milk or almond milk
  • 1 scoop of chocolate protein powder
  • 2 tablespoons PBfit powdered peanut
  • 1 teaspoon of honey to sweeten


ice and milk to shaker bottle. Then, mix in protein powder, peanut butter and
honey and shake.