Muscle Building Program For Beginners
Your Four Week Muscle Building Program
Weeks 1 to 4
Begin your muscle building program exercising only 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. 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 customized body building programs that you can use to help you to get big and cut.
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 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. It will be difficult to effectively workout your muscles if you don’t use the right focus that they need to grow larger and get ripped. You have to be focused on training only one muscle group at a time.
Sample Muscle Building Workout
Four sets of 15, 12, 10 and 8 reps
Monday: Chest
Bench Press
Dips
These two muscle building exercises will effectively workout your entire chest. Not just that but this will also exercise your core and arm muscles. These exercises are called compound exercises and will 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 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
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. 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? These guys are huge and you know what exercise they do on a regular basis? Bingo, 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 Workout
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. If you don’t do this you are severely limiting your chances of success.
Don’t workout for the next three days. Give your body a chance to recuperate and to grow. You gain muscle mass while you are resting not while you are working out.
You may have noticed that this muscle building program doesn’t include any arm training. One reason is that doing compound exercises also workout your biceps and triceps. 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. You will add size to your arms. I 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. There are other muscle building programs that work very well and you can tailor them to your specific needs. Variety is the spice of life. Our bodies grow when we confuse the muscles.
Good luck and start to learn how to get ripped and increase muscle size!
The information provided has been very valuable to me. I have been doing a workout for a while now that has been working pretty well for me. I like how you emphasize the importance of using the right supplements and to use proper technique when lifting. I can implement some of what I learned here and implement it into my workout to see if I can achieve more results. I like to use the animal pack, and vitamins of that nature.