Quick Start Muscle Building Program
4-Week Muscle Building Program
Weeks 1 – 4
Start your muscle building program by working out four days a week. The process is to do four sets per exercise and two exercises for each body part. The rep sequence you will be doing is 15, 12, 10 and 8. We will use this first set as a warm up to help you to learn how to control the weight and to make sure your muscles are totally warmed up.
It is ok on the first set to use a very light weight. Use this as a warm up set. Increase the weight you are using for the next three sets until you can only do the recommended amount of reps. For now we are not going to go to failure so it is important to make sure you are not maxed out on your last rep.
There are many individualized muscle building programs that you can use to help you to get big and cut.
There are others out there that suggest your muscle building program should have you doing a complete body workout each day for three days 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. It will be difficult to effectively workout your muscles if you don’t use the right focus that they need to grow larger and get ripped. You have to be focused on training only one muscle group at a time.
Sample Muscle Building Program For Beginners
4 sets of 15, 12, 10, 8 repetitions
Monday: Chest
Bench Press
Dips
You can effectively workout your chest with just these two exercises. Not just that but this will also exercise your core and arm muscles. These exercises are called compound exercises and will give you a full body workout.
Tuesday: Leg Workout
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 will not only help build your legs it will also help your balance, which is so important to your workout success. It is these stabilizing muscles that allow us to reach our true potential and help reduce injury.
Wednesday: Back
Dead Lift
Bent over Rows
People cringe when you mention the word dead lift. If you’re like most people you didn’t like them at first but once you get started and can see the results they will become the most important part of your back training. There are no exercises better to include in your muscle building program. Let me ask you a question. Have you ever seen a power lifter that was skinny? These guys are huge and you know what exercise they do on a regular basis? Bingo, the Dead Lift.
All you need to do to get a great back workout and an impressive physique right now are dead lifts and bent over rows.
Thursday: Cardio
Today you can choose what cardio exercises you want to do. Try using a stationary bike. You can either do aerobics or swim. 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. You have to give your body enough time to recuperate in order to grow. You gain muscle mass while you are resting not while you are working out.
There is no arm training in this muscle building program. The reason for this is that by doing the compound exercises you are also blasting your arms. Although isolation exercises have there place we don’t want to include any right now. We are trying to build a big solid core of muscle and help insure our success. Your arms will get big. I can guarantee it. Remember 30 minutes is the maximum your workouts should be.
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. You have to try different things. Shock and confuse your muscles for optimum growth.
Good luck and gain muscle mass!