6 Week Muscle Building Workout That Works
- By musclenut
- February 1, 2015
- Comments Off on 6 Week Muscle Building Workout That Works
When you start to think about the many ways that you can build up on muscle mass, you may get a little confused with all of the different plans that are available today. Some of them tell you to take certain supplements, to work out focusing on different areas of your body, but none of them seem to coordinate. You probably have done weightlifting before, targeting areas such as your chest, forearms, back and legs, but still you haven't built very much muscle mass at all. Short of taking steroids, which is illegal, not to mention harmful for your body, there has to be an all-natural way for people to naturally build muscle mass quickly and efficiently following a specific workout regimen. The following 6 week muscle building workout will help you achieve these goals.
Week 1
The first week is the most critical, specifically in regard to getting your body ready to build muscle mass quickly. If you have not exercised in quite some time, it is possible that your muscles may be experiencing some type of atrophy, and lifting just a small amount of weight that you can can be difficult, not to mention tiring. Your endurance levels are going to be down, and therefore you need to get supplements that can help you reach your goals. You will want to start taking creatine to load your muscles appropriately with this supplement, making it easier for your muscles to build. You also need to get a supply of whey protein that you will take throughout the weeks to come in order to provide your muscles with the amino acids necessary in order to build muscle fast. What you will start with are what are called push exercises, followed by pull exercises, and these will be staggered three days a week. This means that you will target benchpress, military press, push-ups, and leg presses or squats so that you can begin to get your muscles used to pushing large quantities of weight. On the second workout session, you will target pull exercises such as rows, pull-ups and lat pulls. These are the muscles that will allow you to pull things in toward you, which will also include curls, helping you to build your biceps. The final day of the session you will target both groups, but very lightly, just to make sure that your muscles are still realizing that it's okay to be back on your weightlifting routine. This is a perfect segue into the second week in which you will really start to build muscle mass.
Week 2
You're going to move up your workout routine to four days a week,
giving yourself two days of rest on the weekends. You still need to have this much time because your muscles are still acclimating to this type of work out. You should also increase your whey protein intake by 10 g and lower your creatine consumption to normal recommended levels. The only reason we were adding so much initially is that your body would be deficient in this substance, and without it in your muscles, fast muscle growth is not possible.
Week 3
Now you are going to move your workout routine to five days a week. The structure of this is going to be two days on, one day off, and then three days on with again three days of rest. This is all about making sure that your body continues to build in regard to endurance, capable of handling this new workout regimen. You might also want to consider adding more exercises such as deadlifts, lunges, and additional squats in order to force the entirety of your body to build muscle mass even faster. It's now time to ramp up your 6 week muscle building workout to its maximum level.
Week 4
Finally, you will increase your workout routine to six days a week which will really put your body to the test. As long as you are rotating your exercises between push and pull exercises, you will still get 48 hours of recovery time for your muscles to rebuild. Continue to do the same workout regimen, targeting the same exercises, adding a little more weight to your maximum. You should also hold your maximum longer, because it is this excess strain that successfully tears the muscle mass that you need to in order to see maximum gains. Additional exercises should include a now weighted pull up, perhaps 5 pounds on either leg. You should add a barbell row, and a decline dumbbell chest press. Although this will only take a few extra minutes a day, it's going to make you extremely tired, which is why resting on that one day is going to be so important.
Week 5 & 6
In these final weeks, it's all about monitoring your progress, making sure that you are increasing a couple pounds each week, monitoring your gains as you go along. This will be a compilation of how much weight you have increased over the last several weeks, and also your level of fatigue. By listing all of this down, you will be able to keep track of your progress, and realize that you are actually becoming stronger and building muscle mass. It's the only way that you can ensure that, in your mind, you are moving forward, which will keep you motivated as you look forward to building more muscle each subsequent week.
In conclusion, if you can simply follow this basic guideline as to taking the proper supplements, targeting specific muscle groups, and providing your body with plenty of rest in between, you should be able to recover from each workout, consistently building muscle mass, allowing you to bulk up very quickly. You could also add into the program some aerobic exercises that also build muscle mass such as Insanity which has proven to help people not only bulk up, but to become more physically fit. This will add another five hours to your workout regimen, but if your goal is to get bigger, this can be in addition to the 6 week muscle building workout that we have just presented.
