Quick Start Muscle Building Program

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4-Week Muscle Building Program

Weeks 1 to 4

Start your muscle building program with four days a week. We will be doing two exercises per body part and we will be doing four sets per exercise. You will be doing a rep scheme of 15, 12, 10 and 8. The first set will be a warm up set and it will help you to learn to control the weight, warm up the muscles and get the pump started.

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. 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.

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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 can be hard to train your muscles if you are not giving them the attention they need to grow and get 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

These two muscle building exercises will effectively workout your entire chest. They will also workout your arms and your core stabilizing muscles. 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. 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 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 is no better exercise to include in your muscle building program. Let me ask you a question. Have you ever seen a skinny power lifter? These guys are huge and you know what exercise they do on a regular basis? You guessed it the “Dead Lift”.

Dead lifts combined with bent over rows is all you need to do right now to blast your back and get you on your way to an impressive muscular physique.

·                    Thursday: Cardio

This day is up to you what type of cardio you want to do. You can ride the stationary bike. You can jog or swim or even do aerobics. The point for including this in your muscle building program is to help burn fat and to get your wind up to be able to handle and power your muscle building program. Neglect this and you are limiting your chances of success.

 Take the next three days off. Give your body a chance to recuperate and to grow. Your body doesn’t grow while you’re lifting you’re body grows while you’re resting.

You may have noticed that this muscle building program doesn’t include and arm training. The reason for this is that by doing the compound exercises you are also blasting your arms. There is no reason at this point to do any isolation exercise. We are trying to build a big solid core of muscle and help insure our success. Your arms will grow. I guarantee it. Remember to keep your workouts to a maximum of 30 minutes per workout.

I have used this muscle building program for a number of years and I can attest to the fact that it worked for me. 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. Your body responds best when you shock and confuse your muscles.

Good luck and great training.

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