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Posts Tagged ‘muscle building program’

4-Week Muscle Building Program

Weeks 1 to 4

Begin your muscle building program exercising only 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. We will use this first set as a warm up to help you to learn how to control the weight and to make sure your muscles are totally warmed up.

Light weight is ok to use on the first set. This set is only for warm ups. Increase the weight you are using for the next three sets until you can only do the recommended amount of reps. 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 workout programs that you can use to help you to get big and cut.

Other muscle building programs are based on a full body workout, three times 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. You have to be focused on training only one muscle group 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 weight lifting exercises are an effective way to get a full chest workout. Not just that but this will also exercise your core and arm muscles. These exercises are called compound exercises and will give you a full body workout.

Tuesday: Legs
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 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 Lifts
Bent over Rows

When you say the word dead lifts people sometimes cringe. 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. There are no exercises better to include in your muscle building program. Let me ask you a question. 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.

Bent over rows and dead lifts are all you really need to do right now to build a very impressive physique.

Thursday: Cardio

Today you can choose what cardio exercises you want to do. 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. Your body gets bigger while you are resting not while you are lifting.

In case you haven’t noticed we won’t be doing any arm training with this program. One reason is that doing compound exercises also workout your biceps and triceps. There is no reason at this point to do any isolation exercise. Our goal is to build a solid core foundation to make sure we are successful. Your arms will get big. I can guarantee it. Keep in mind that your workouts should be no more than 30 minutes.

This muscle building program has worked for me in the past and will continue to work for me in the future. The truth is that there are muscle building programs that work well and they allow you to tailor them to fit your body type. Variety is the spice of life. Your body responds best when you shock and confuse your muscles.

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

What's great about weight lifting?  Weight lifting provides you with many great benefits, especially if you make use of this form of bodybuilding program more often. This not only helps you lose weight, but also provide you  with a host of other benefits, namely, increased energy, improved muscle tone, stronger ligaments and tendons.

A good muscle building program is one that aims to give you the cardiovascular work out you need and also provides you with a way to stimulate your muscles.This includes enough cardiovascular workouts that cause your body to increase respirations.  This in turn stimulates the heart into becoming one well-oiled machine, one that works efficiently and quickly.  When you lift weight, you breathe more quickly and deeply, so that your heart is encouraged to pump more blood.  The over-all result should be a stronger body and better staying power.

When developing a good weight lifting bodybuilding workout program, make sure that it makes use of free weights and pulley system weights (like those found in exercise machines).  These weights are used to target specific areas in the body that you need to build up.  Through the use of resistance, weight lifting causes calories to be burned – and this will result to weight loss.

Developing a program should depend on what you want to achieve.That way, you know what weights to use.  A program can either opt to use fewer weights so as to improve muscle tone.  This means that it can have fewer repetitions per set or lighter weights. Or, alternatively, it could increase the sizes of the weights being used, which will result in more muscle for the body.

The older we get, the less elastic and supple our ligaments and tendons become.  We just have to accept this fact and aim to decrease the effects of aging by adjusting your program to fit your body’s needs.  Keep in mind that getting older does not mean that we have to stop weight lifting altogether.  It just means that you should continue providing your body with the exercise it needs so that you maintain your stamina and agility.  Of course, as you age, you should continually consult your physical trainer to ensure that you are doing the right exercises.

Now, it is important to remember that as we exercise by lifting weights, what we are actually doing is strengthening our tendons and ligaments.Tendons hold the muscles to the bones while ligaments connect one bone to another.  Thus, we need to exercise safely.  As we exercise and strengthen our muscles, we also ensure that we minimize the stress on our ligaments and tendons.  This helps you avoid sprains and strains.

Oh no, not another muscle building ebook!

It’s a sad fact that most of the fitness training programs available today fail to support their hyped up claims with ongoing support after the customer has purchased the product. However, Vince’s Delmonte’s book called, “No Nonsense Muscle Building”, is truly a cut above the rest. He offers personal coaching in his delux version of the course!

It has taken the fitness industry by storm for its natural approach without supplements or drugs and in its ability to help weight loss whilst gaining muscle mass fast. Featured in the bodybuilding media it is the same system that allowed Vince to gain 41 pounds of lean razor sharp muscle in under 24 weeks. Click here for more information: No Nonsense Muscle Building Program Review.

Who is Vince Delmonte?

Vince DelMonte or “skinny Vinnie” as he was once known used to be a 149 pound long distance runner who was desperate to find a method to overcome his skinny gene’s. He developed a method that earned him 41 pounds of rock-hard muscle in less than six months, gaining international publicity when he won the Canadian Fitness Model Championships in Windsor Ontario in November 2005.

However, when he started he was doing everything the industry told him he should do to gain muscle mass, but was getting limited results. It wasn’t long before he realized that what he had been told was wrong. The first thing that DelMonte wants to teach his readers is that the fitness industry is deceiving you on purpose. Many programs are actually funded by the businesses that want to sell you machines and supplements.

So, when Mr Delmonte offer to reveal the secret to weight loss and muscle gain its worth taking notice. Click here to read more: No Nonsense Muscle Building Review. Click here to get the full story: Vince Delmonte Program Review.

What The Program Guides include:

• No-Nonsense Muscle Building book
• The 29-week beginner to intermediate workout plan
• The 29-week advanced max power workout plan
• Healthy detailed meal plans
• Growth calculator
• Unlimited updates for all eBooks
• DVD and MP3 programs (deluxe version)
• 100% unlimited email coaching (deluxe version)
• Private members zone (deluxe version)
• Sixty day unconditional money back guarantee

These program guides (plus too many bonuses to list here) show you what to eat and how to train to lose ten pounds in fourteen days.There is also a free newsletter containing links to instructional videos, so there is no excuse at least visit his website.

All in all, the Vince DelMonte program is a well thought out and detailed plan to help those who want to finally gain muscle mass in a natural way. It will allow you to do all this and much more without risky pills and potions or drugs that damage your wallet and maybe your liver!. In fact Vince has helped more than 21,000 people in 21 different countries while building an excellent reputation speaks for itself. A well recommended product…

Click here to read the full story: Vince Delmonte.

Many people prefer to setup a gym at home for many reaosns. One may be because you just prefer to work out on your own, in the comfort of your own home. Another reason could be because a professional gym facility is too far away for you to travel to, so you get more time working out and weight training at home instead of having to commute. Maybe the gym that is near you does not have the right facilities that you actually need. Whatever your reasons for setup a gym at home, it could be easier than you think to have your own gym facilities at home.

You will need quite a bit of space, dependant on the equipment you will actually need. You could use your garage if you do not have a room in your house that is good for a home gym. Whatever room you decide to use for your home gym, it will need adequate ventilation. Also you will need at least one wall covered in mirrors, as this allows you to see if your form while exercising is correct or not. This is important, as if your form is incorrect, it could lead to permanent injuries.

You will need nice gym equipment, cheap equipment will break over a limited amount of use so invest wisely in your gym equipment. You will need a good set of weights too. You will need an Olympic Barbell set, adjustable dumbbells, and a also a weight bench. The bench should really be an adjustable one, and it should also include a leg extension and a leg curl attachment. Having a pulldown bar attachment will be a definite plus.

You still need other equipments before you start. You will also need what is known as a chinup bar. Then when you have reached the more advanced stages of weight training, the dumbbells will not be enough for your needs anymore. You will need an adjustable squat rack, a dip station, and what is known as a standing calf raise machine. These types of equipment are essential in an advanced home gym.

Also use a good body building exercise ball and having a jump rope and room to use it will help your endurance training and strength. If you have all this equipment, then you are ready to start, but before that you could have some of the following to help you further. Such things as a water cooler with cups and a stereo system to provide some music to help you with your muscle building workouts, it will help you relax and will help your motivation. If you can have a small refrigerator to store some protein drinks and vegetable snacks too.