Quick Start Muscle Building Program

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. 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.

Light weight is ok to use on the first set. Use this as a warm up set. For the next series of sets increase the amount of weight you are using 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 individualized build muscle 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. You have to be focused on training only 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 weight lifting exercises are an effective way to get a full chest workout. They will also workout your arms and your core stabilizing muscles. Compound exercises are designed to give you a full body workout.

Tuesday: Leg Workout
Squats
Lunges

Squats are a good way to build overall body mass, increase the amount of oxygen you absorb and will also help your body to release it’s natural production of growth producing hormones. 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 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 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? You guessed it 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

This day is up to you what type of cardio you want to perform. You can ride the stationary bike. You can jog or swim or even do aerobics. The reason to include this in your muscle building program is to increase your oxygen intake potential, burn fat and help to energize your weight lifting session. If you don’t do this you are severely limiting your chances of success.

Don’t workout for the next three days. 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.

In case you haven’t noticed we won’t be doing any arm training with this program. This is because you are blasting your arms by doing compound exercises. There is no reason at this point to do any isolation exercise. 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 can guarantee it. Remember to keep your workouts to a maximum of 30 minutes per workout.

This muscle building program has been a great benefit for me over the years. Each of us is different and there are muscle building programs that we can use to get the results we are looking for. Variety is the spice of life. Our bodies grow when we confuse the muscles.

Good luck and start to learn how to increase muscle size!