Quick Program For Muscle Building
Your Four 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 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. Use this as 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. 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 body building programs that you can use to help you to get big and ripped.
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. 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 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 For Beginners
4 sets of 15, 12, 10, 8 repetitions
Monday: Chest
Bench Press
Dips
These two muscle building exercises will effectively workout your entire chest. This will give your arms and your core a good workout. Compound exercises are designed to give you a full body workout.
Tuesday: Leg Workout
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. It is these stabilizing muscles that allow us to reach our true potential and help reduce injury.
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. 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? Bingo, the Dead Lift.
Bent over rows and dead lifts are all you really need to do right now to build a very impressive physique.
Thursday: Cardio Workout
Today it’s up to you what type of cardio you want to do for the day. Try using a stationary bike. You can either do aerobics or swim. 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. Without this one thing you will be limiting yourself and your chances of success.
Be sure to take the next three days off. Make sure you give your body ample time to rest and grow. Your body doesn’t grow while you’re lifting you’re body grows while you’re resting.
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. At this point there is no reason for us to do any isolation exercises. The goal is to build a solid set of core muscles to enable us to be successful. Your triceps and biceps will get bigger. I guarantee it. Remember 30 minutes is the maximum your workouts should be.
I have used this muscle building program for a number of years and I can attest to the fact that it worked for me. The truth is that there are muscle building programs that work well and they allow you to tailor them to fit your body type. Variety is the spice of life. Our bodies grow when we confuse the muscles.
Good luck and start to learn how to increase overall muscle size!