Quick Start Muscle Building Program

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Quick Start Muscle Building Program

5 December 2009 No Comment

4-Week Muscle Building Program

Weeks 1 to 4

Begin your muscle building program exercising only four days a week. We will be doing two exercises per body part and we will be doing four sets per exercise. The amount of reps you will be doing for each exercise will look like this; 15, 12, 10 and 8. To warm up your muscles you need to do a warm up set first, this will not only get the blood flowing to the muscles it will also help you to learn proper weight control.

It is ok on the first set to use a very light weight. This is only a warm up set. The next three sets you will increase the weight you are using each time until you can perform only the amount of reps recommended. At this point we won’t be going to failure so be careful to make sure your last rep is not the last one you could do.

There are many individualized workout programs that you can use to help you to get big and cut.

There are muscle building programs that use the full body workout system three times a week. This is one option for you but I much prefer to limit the body parts worked out each day to minimize injury, increase muscle memory and to help you stay focused and motivated. Training your muscles without the proper attention will make it hard for your muscles to get big and ripped. We must focus on one muscle group at a time.

Sample Muscle Building Program

4 sets of 15, 12, 10, 8 repetitions

Monday: Chest
Bench Press
Dips

Include these two exercises for an effective total chest workout. This will give your arms and your core a good workout. These are compound exercises and are meant to give you an overall workout experience.

Tuesday: Legs
Squats
Lunges

Squats are a great compound exercise that will build great leg mass, release your body’s natural hormones and also increase your oxygen absorption. Lunges are a great way to increase the efficiency of your workouts because of the benefits of leg strength and balance. It is these stabilizing muscles that allow us to reach our true potential and help reduce injury.

Wednesday: Back
Dead Lifts
Bent Over Rows

When you say the word dead lifts people sometimes cringe. If you’re like me I felt the same way at first until I started doing them as a main stay of my back workout. There are no exercises better to include in your muscle building program. Here’s a question for you. When have you ever seen a skinny guy who power lifts? These guys are huge and you know what exercise they do on a regular basis? Bingo, the Dead Lift.

To build an impressive physique all you need to do right now are dead lifts and bent over rows.

Thursday: Cardio

Today you can choose what cardio exercises you want to do. You can use the stationary bike for now. You can jog or swim or even do aerobics. The reason to include this in your muscle building program is to increase your oxygen intake potential, burn fat and help to energize your weight lifting session. Neglect this and you are limiting your chances of success.

Take the next three days off. Give your body enough time to rest and to grow. You gain muscle mass while you are resting not while you are working out.

In case you haven’t noticed we won’t be doing any arm training with this program. One reason is that doing compound exercises also workout your biceps and triceps. Right now you don’t need to do any isolation exercises. We are trying to build a big solid core of muscle and help insure our success. You will add size to your arms. I can guarantee it. It’s imperative that you remember to workout for no more than thirty minutes.

This muscle building program has been a great benefit for me over the years. There are other muscle building programs that work very well and you can tailor them to your specific needs. Variety is the spice of life. Shock and confuse your muscles for optimum growth.

Good luck and start to learn how to increase overall muscle size!

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