4 weeks muscle building workout

March 16, 2017
4 Weeks to Massive Muscle

Back MusclesSummer is almost here, so it's time to kick your muscle-building workouts into high gear. Call it vanity, but I personally am more comfortable in a T-shirt when my arms actually fill it out. Fortunately, this can be achieved if you have the right muscle-building strategy. (Watch Patrick Willis's muscle-building workout.)

When you're in a pinch, you need to focus on the small details of your workout to help you get swole in a hurry. Training volume, rest time and the exercises you perform become much more important. Follow these guidelines:

Muscle-Building Workout Guidelines

Schedule your workouts in upper- and lower-body splits, meaning you focus on each area on separate days. This allows you to train each muscle more frequently in your weekly cycle without risking overtraining. Keep your rest intervals low. Your goal is to break muscle down and exhaust all muscle fibers. The amount of weight you lift doesn't matter as much as a regular strength program. If you have weight-lifting experience, add extended sets (e.g., drop sets, split sets, paused reps, etc.) to your program. Use the "three-on, one-off" schedule, meaning you work for three consecutive days, rest for one day and repeat.

Day 1 - Upper Body

A2) Wide-Grip Rows - 4x12 Rest 90 seconds between supersets B1) DB Neutral-Grip Floor Press - 4x12 B2) Neutral-Grip Pull-Ups - 4x10 Rest 90 seconds between supersets C2) Decline Fly - 4x12 Rest 90 seconds between supersets D) Face Pulls - 4x15 Rest 60 seconds between sets

Day 2 - Lower Body

A2) Vertical Jumps - 5x10 Rest 2 minutes between supersets (technically a contrast set) B1) Barbell Walking Lunge - 4x10 each leg B2) Leg Press - 4x10 Rest 2 minutes between supersets C2) DB Bulgarian Split-Squat - 3x10 Rest 90 seconds between supersets D) Breathing Squats — 1x20 Complete 20 Back Squats performed with your 10 to 12 rep max. Take as much time as you need between reps, but don't put the bar down until all 20 reps have been completed. Calculate the weight based on what you feel you can do for 10 reps at that moment—NOT when you're fresh.

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