Muscle Building Program For Beginners

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. 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. This is only a warm up set. Increase the weight you are using for the next three sets 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 customized muscle building programs that you can use to help you to get big and cut.

There are muscle building programs that use the full body workout system three times 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. Training your muscles without the proper attention will make it hard for your muscles to get big and ripped. Stay focused on one group of muscles at a time.

Sample Muscle Building Workout

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. 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 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

People cringe when you mention the word dead lift. 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. 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? 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 it’s up to you what type of cardio you want to do for the day. Try using a stationary bike. You can either do aerobics or swim. The reason we include this is to stimulate your fat burning, increase your wind and power your muscle building program. Neglect this and you are limiting your chances of success.

Don’t workout for the next three days. You have to give your body enough time to recuperate in order to grow. You gain muscle mass while you are resting not while you are working out.

There is no arm training in this muscle building program. One reason is that doing compound exercises also workout your biceps and triceps. At this point there is no reason for us to do any isolation exercises. Our goal is to build a solid core foundation to make sure we are successful. Your arms will get big. I can guarantee it. Remember to keep your workouts to a maximum of 30 minutes per workout.

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 get ripped and increase muscle size!

Related posts:

1. Muscle Building Tips For Maximum Growth
2. Review of the Best Muscle Building Programs
3. Get Better Muscle With No Nonsense Muscle Building
4. Easy Muscle Building Tips
5. Turbulence Training for Building Muscle
6. Our Muscle Building Guide
7. Astonishing Muscle Building Workout For All

Related posts brought to you by Yet Another Related Posts Plugin.