How to build & maintain muscle with daily workouts How to build & maintain muscle with daily workouts
Centr Team
11 Sep 2019
You’ve been building muscle with one of Centr’s cable machine or in-gym workout programs. But how do you maintain – or build on – those gains when the program is over?
Luke Zocchi and Torre Washington aren’t about to let your gains deflate. Daily workouts from our muscle-building experts are the best way to mix up your training routine while continuing to add size and strength.
First, let’s take a look at your muscle-building options on Centr.
Whether you’re following a program or daily workouts, be sure to read the Centr guide to building muscle.
Full-gym and cable machine programs
If you’re training at the gym or with a cable machine at home, Centr has plenty of program options to boost your progress. The structure and limited timeframe of a program can help you commit and focus on your muscle-building goals.
Programs requiring a cable machine and gym equipment include:
- Centr Power in Gym – Beginner, Intermediate and Advanced
- Power Shred in Gym – Beginner, Intermediate and Advanced
- Upper-Body Builder in Gym – Beginner, Intermediate and Advanced
- Glute Builder in Gym – Beginner, Intermediate and Advanced
Programs requiring only a cable machine include:
1/2
Daily workouts using cable machine and gym equipment
For Daily Workouts from Luke or Torre to appear in Your Plan on the Centr app, make sure your goal is set to Build Strength or Gain Muscle. (You can change this at any time in your Centr Settings.)
These daily muscle-building workouts are great for:
- maintenance between programs
- mixing up your training with fresh sessions
- if you can only fit two or three workouts into your weekly schedule.
However, you can also follow the workouts in Your Plan in a similar way you would follow a program to maximize muscle growth.
The daily workouts feature compound moves to deliver bang for your buck, as Torre explains: “Think about exercises like squats, clean and press, push-ups and pull-ups – you could incorporate just two of those exercises and have a great full-body workout because you're utilizing the multiple joint movements.”
They also feature isolation exercises to target and fine-tune specific muscles.
Not sure which type of exercise is better? Torre has broken down the difference between compound and isolation exercises.
2/2
You don’t necessarily need a full gym alongside your cable machine to do these daily muscle-building workouts, but to get the full benefits you will need:
- bench
- barbell
- weight plates
- dumbbells
Some workouts may also include a pull-up bar, dip station or kettlebells.
Don’t forget you can also find muscle-building workouts at any time in the Explore section on the Centr app. Simply tap on Self-Guided, then use the style and equipment filters to find a session that works for you at home or in the gym.
