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. We are going to start with two exercises for each body part and four sets for each exercise. You will be doing a rep scheme of 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. We are not going to failure at this point so make sure that when you have completed the last rep you still could do another one.

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 option for you but I much prefer to limit the body parts worked out each day to minimize injury, increase muscle memory and to help you stay focused and 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. Stay focused on one group of muscles at a time.

Sample Muscle Building Program For Beginners

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. 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 great compound exercise that will build great leg mass, release your body’s natural hormones and also increase your oxygen absorption. Lunges are a great way to increase the efficiency of your workouts because of the benefits of leg strength and balance. To reduce injury and reach our weight lifting goals we must concentrate on these stabilizing groups of muscles.

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. 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”.

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 choose whatever cardio exercise you prefer. 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. 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 enough time to rest and to grow. You gain muscle mass while you are resting not while you are working out.

In case you haven’t noticed we won’t be doing any arm training with this program. The reason for this is that by doing the compound exercises you are also blasting your arms. Although isolation exercises have there place we don’t want to include any right now. Our goal is to build a solid core foundation to make sure we are successful. Your arms will get big. I guarantee it. Keep in mind that your workouts should be no more than 30 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. Each of us is different and there are muscle building programs that we can use to get the results we are looking for. Don’t fear the unknown. Shock and confuse your muscles for optimum growth.

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

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