Build Muscle Fast with this Four-Week Workout Plan

To add serious muscle mass quickly, you need to force your muscles to work harder. And to achieve that, you need to train smarter. That’s exactly what this workout will do – make your major muscle groups work in a way that they haven’t been tested before so that your body has no choice but to make the positive changes you’re after. In short, it will add lean muscle mass across your legs, torso and arms quicker than you ever thought possible.

How the plan works

This four-week workout is made up of four sessions each week. Workout 1 targets your chest and triceps; Workout 2 your legs; Workout 3 your back and biceps; and Workout 4 your shoulders. This approach of dedicating an entire session to one muscle group (or complementary muscle groups) means you give those muscles the gym time and workload needed to grow bigger quicker. Each workout contains five moves, beginning with a straight set of a big compound lift to get your muscles and central nervous system firing, then another four moves split into two super sets (two exercises performed back to back with minimal rest) to hammer the working muscles and break down as many muscle fibres as possible, causing more to grow back bigger and stronger.

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Tempo training

To get the full effect from these workouts you need to stick to the 2010 tempo code for each exercise. This means you take two seconds to lower the weight, don’t pause at the bottom of the move, take one second to lift the weight again, then no pause at the top before lowering. Each rep will take a total of three seconds, and this accumulation of time under tension increases your heart rate to burn body fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work, and move through a full range of motion.

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Workout 1: Chest and triceps

1 Bench press

Bench press

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Lie on a flat bench, holding a bar with an overhand grip with your hands slightly wider than shoulder-width apart. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

2A Incline dumbbell bench press

Incline dumbbell bench press

Sets 3 Reps 12 Tempo 2010 Rest 30sec

Lie on an incline bench with a dumbbell in each hand at shoulder height. Brace your core and press your feet into the ground, then press the weights up until your arms are straight. Lower them back to the start.

2B Incline dumbbell flye

Incline dumbbell flye

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

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3A Dumbbell triceps extension

Dumbbell triceps extension

Sets 3 Reps 12 Tempo 2010 Rest 30sec

Stand tall holding a dumbbell over your head with straight arms. Keeping your chest up, core braced and elbows pointing up, lower the weight back behind your head, then return to the start.

3B Diamond press-up

Diamond press-up

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.

RECOMMENDED: 20-Minute Chest Workout

NEXT: Legs Workout

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