It’s All In Your 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. 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 to use very light weight on the first set. This set is only for warm ups. 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 customized muscle building programs that you can use to help you to get big and ripped.
Other muscle building programs are based on a full body workout, three times a week. Although this is certainly one thing you could do, to minimize the potential for injury I would like to see you reduce the amount of body parts you workout each day. 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. Stay focused on one group of muscles at a time.
Sample Body Building Program
Four sets of 15, 12, 10 and 8 reps
Monday: Chest
Bench Press
Dips
These two weight lifting exercises are an effective way to get a full chest workout. 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: Legs
Squats
Lunges
Squats are the king of all compound exercises and will not only build your legs but will also increase your oxygen absorption and help to release the natural anabolic hormones your body produces under the right conditions. Lunges will not only help build your legs it will also help your balance, which is so important to your workout success. The core stabilizing muscle groups are the ones that will help us to reach our potential and also help to reduce injury in the interim.
Wednesday: Back
Dead Lift
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 is no better exercise to include in your muscle building program. Here’s a question for you. Have you ever seen a skinny power lifter? Yes these guys are big, guess what exercises they do on a daily basis? You guessed it 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 it’s up to you what type of cardio you want to do for the day. You can use the stationary bike for now. You can either do aerobics or swim. The reason we include this is to stimulate your fat burning, increase your wind and power your muscle building program. If you don’t do this you are severely limiting your chances of success.
Don’t workout for the next three days. Give your body a chance to recuperate 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. 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. Don’t be afraid to try different things. Shock and confuse your muscles for optimum growth.
Good luck and great training!