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Posts Tagged ‘muscle building program’

4-Week Muscle Building Program

Weeks 1 to 4

Start your muscle building program by working out four days a week. We will be doing two exercises per body part and we will be doing four sets per exercise. The rep sequence you will be doing is 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.

Light weight is ok to use on the first set. Consider this set a warm up exercise. 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 cut.

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. 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. These are compound exercises and are meant to give you an overall workout experience.

Tuesday: Legs
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 are important to you overall workout success because they will increase your balance and leg strength. To reduce injury and reach our weight lifting goals we must concentrate on these stabilizing groups of muscles.

Wednesday: Back
Dead Lifts
Bent Over Rows

Dead lifts make people run for cover. 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. This is one of the best exercises to add to 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”.

To build an impressive physique all you need to do right now are dead lifts and bent over rows.

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 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. 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.

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 guarantee it. It’s imperative that you remember to workout for no more than thirty minutes.

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. You have to try different things. Shock and confuse your muscles for optimum growth.

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

Oh no, not another muscle building program!

Many of the muscle building programs on the market fail to live up to their hype because most fail to take into consideration the ongoing motivation factor once the product is purchased. However, Vince’s Delmonte’s program called, “No Nonsense Muscle Building”, is truly a cut above the rest. He offers personal coaching in his delux version of the course!

It has taken the fitness industry by storm for its natural approach without supplements or drugs and in its ability to help weight loss whilst gaining muscle mass fast. It’s the same system that has been featured numerous times in the media and allowed him to gain lean, 41-pounds of rock-hard granite-like muscle in just under 24 weeks. Click here for more information: Vince Delmonte Review.

Who is Vince Delmonte?

“Skinny Vinnie” started out as an embarrassing 149 pound distance runner who stumbled upon the method to help him defeat his skinny genetics. He developed a method that earned him 41 pounds of rock-hard muscle in less than six months, gaining international publicity when he won the Canadian Fitness Model Championships in Windsor Ontario in November 2005.

Initially though, he was frustrated as he was doing everything the fitness industry told him he should be doing to build muscle without results. It wasn’t long before he realized that what he had been told was wrong. The first thing that DelMonte wants to teach his readers is that the fitness industry is deceiving you on purpose. Many programs are actually funded by the businesses that want to sell you machines and supplements.

So, when Mr Delmonte offer to reveal the secret to weight loss and muscle gain its worth taking notice. Click here to read more: Vince Delmonte Review. Click here to get the full story: Vince Delmonte.

Here’s a sample of what you get?:

• No-Nonsense Muscle Building program guide
• The 29-week beginner to intermediate intensive workout plan
• The 29-week advanced workout plan
• Healthy detailed meal guides
• Growth calculator
• Free updates for all eBooks
• DVD and MP3 programs (deluxe version)
• 100% unlimited email coaching (deluxe version)
• Private members zone (deluxe version)
• Sixty day unconditional money back guarantee

These program guides (plus too many bonuses to list here) show you what to eat and how to train to lose ten pounds in fourteen days.You can also sign up for his free newsletter that contains links to instructional videos, so there’s no reason not to at least try the program.

All in all, the Vince DelMonte program is a well thought out and detailed plan to help those who want to finally gain muscle mass in a natural way. It will allow you to do all this and much more without risky pills and potions or drugs that damage your wallet and maybe your liver!. The fact that Vince advertises on his website that he has helped over 20,000 people in 21 countries, should speak for itself. Well recommended…

Click here to read the full story: No Nonsense Muscle Building Review.