Training
How to Build a Workout Routine for Muscle Growth: A Step-by-Step Guide
Everything that makes a hypertrophy routine work: training days, exercise selection, sets, reps, rest and progression — explained with the current research.
9 min read
Dilmer Huaman Loayza writes and reviews the guides on the Nebluxa blog. Outside Nebluxa he publishes tutorials about apps, artificial intelligence and digital tools on his website and his YouTube channel.
How these guides are written
- Every article shows when it was published and when it was last updated, so you know whether the information is still current.
- Training claims are backed by published studies and guidelines, linked in the “References” section at the end of each article.
- The content is educational and does not replace guidance from a health professional.
Published articles
3 articles
Muscle gain
How Many Exercises, Sets and Reps per Muscle Group
Weekly sets, exercises per muscle, rep ranges and frequency: what the research says about training volume for hypertrophy and how to apply it.
8 min read
Training
Beginner Gym Workout Routine: 3, 4 and 5-Day Plans
Three beginner workout plans (3, 4 and 5 days) with foundational exercises, sets, reps and a simple progression system for your first months.
8 min read