Muscle Building Program For Beginners
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4-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. 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. Use this as 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. 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 muscle 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 can be hard to train your muscles if you are not giving them the attention they need to grow and get ripped. We must focus on one muscle group at a time.
Sample Muscle Building Workout
4 sets of 15, 12, 10, 8 repetitions
Monday: Chest
Bench Press
Dips
Include these two exercises for an effective total chest workout. They will also workout your arms and your core stabilizing muscles. 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. The beneficial effects of lunges can’t be overstated because they help with balance and overall 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
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. Here’s a question for you. 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.
Bent over rows and dead lifts are all you really need to do right now to build a very impressive 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 jog or swim or even do aerobics. The reason to include this in your muscle building program is to increase your oxygen intake potential, burn fat and help to energize your weight lifting session. Neglect this and you are limiting your chances of success.
Be sure to take the next three days off. Give your body a chance to recuperate and 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. The simple reason is that compound exercises also workout you arms. At this point there is no reason for us to do any isolation exercises. We are trying to build a big solid core of muscle and help insure our success. You will add size to your arms. 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. The truth is that there are muscle building programs that work well and they allow you to tailor them to fit your body type. Don’t fear the unknown. Your body responds best when you shock and confuse your muscles.
Good luck and start to learn how to increase muscle size!