My Muscle Building Workout Program
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. 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. Consider this set a warm up exercise. For the next series of sets increase the amount of weight you are using until you can only do the recommended amount of reps. We are not going to failure at this point so make sure that when you have completed the last rep you still could do another one.
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. This is one way to do it, but I would rather reduce the different body parts worked out each day to one in order to help reduce the chance of injury and to help you stay motivated. Training your muscles without the proper attention will make it hard for your muscles to get big and ripped. Stay focused on one group of muscles at a time.
Sample Muscle Building Program
Four sets of 15, 12, 10 and 8 reps
Monday: Chest
Bench Press
Dips
You can effectively workout your chest with just these two exercises. 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 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. The beneficial effects of lunges can’t be overstated because they help with balance and overall leg strength. To reduce injury and reach our weight lifting goals we must concentrate on these stabilizing groups of muscles.
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. 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 Workout
This day is up to you what type of cardio you want to perform. 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.
Take the next three days off. Give your body a chance to recuperate and to grow. You gain muscle mass while you are resting not while you are working out.
This muscle building program does not include any training for your arms. 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. Our goal is to build a solid core foundation to make sure we are successful. Your arms will grow. I can guarantee it. Remember 30 minutes is the maximum your workouts should be.
This muscle building program has worked for me in the past and will continue to work for me in the future. The truth is that there are muscle building programs that work well and they allow you to tailor them to fit your body type. Don’t fear the unknown. Our bodies grow when we confuse the muscles.
Good luck and great training!
