Best Way To Build Muscle

Posts Tagged ‘build muscle program’

Your Four Week Muscle Building Program

Weeks 1 – 4

Start your muscle building program by working out four days a week. We are going to start with two exercises for each body part and four sets for each exercise. 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 to use very light weight on the first set. This set is only for warm ups. The next three sets you will increase the weight you are using each time until you can perform only the amount of reps recommended. At this point we won’t be going to failure so be careful to make sure your last rep is not the last one you could do.

There are many individualized muscle building programs that you can use to help you to get big and ripped.

There are muscle building programs that use the full body workout system 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

Include these two exercises for an effective total chest workout. 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: 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. Lunges are important to you overall workout success because they will increase your balance and leg strength. 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 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 is no better exercise to include in your muscle building program. Here’s a question for you. Have you ever seen a power lifter that was skinny? Yes these guys are big, guess what exercises they do on a daily 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

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 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.

Don’t workout for the next three days. Give your body a chance to recuperate and to grow. Your body gets bigger while you are resting not while you are lifting.

This muscle building program does not include any training for your arms. The simple reason is that compound exercises also workout you 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. It’s imperative that you remember to workout for no more than thirty minutes.

This muscle building program has worked for me in the past and will continue to work for me in the future. There are other muscle building programs that work very well and you can tailor them to your specific needs. Don’t fear the unknown. Your body responds best when you shock and confuse your muscles.

Good luck and great training!