My Muscle Building Workout Program
Written by ama on August 23, 20094-Week Muscle Building Program
Weeks 1 to 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.
It is ok to use very light weight on the first set. This set is only for warm ups. For the next series of sets increase the amount of weight you are using until you can only do the recommended amount of reps. 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 build muscle 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. Although this is certainly one thing you could do, to minimize the potential for injury I would like to see you reduce the amount of body parts you workout each day. 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. 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 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 Lifts
Bent over Rows
Dead lifts make people run for cover. 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. 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? 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
Today you can choose what cardio exercises you want to do. 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. Neglect this and you are limiting your chances of success.
Take the next three days off. Give your body a chance to recuperate and to grow. Your body gets bigger while you are resting not while you are lifting.
You may have noticed that this muscle building program doesn’t include any arm training. The simple reason is that compound exercises also workout you arms. Right now you don't need to do any isolation exercises. We are trying to build a big solid core of muscle and help insure our success. Your arms will grow. I guarantee it. Remember 30 minutes is the maximum your workouts should be.
This muscle building program has been a great benefit for me over the years. 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 gain muscle mass!
