Follow This 4 Week Muscle Building Program To Pack On Size
- By musclenut
- February 5, 2015
- Comments Off on Follow This 4 Week Muscle Building Program To Pack On Size
Building muscle requires hard work, but it can be done quite quickly. In matter of fact, it is possible to pack on muscle within four weeks. With that said, below is a 4 week muscle building program you can follow, but be prepared because it is an intense program.
1. What Is The Program- This 4 week muscle building program consists of giant sets, and training with weights five days per week. If you don't know what giant sets are, don't worry because all they are are sets that involves doing 4-6+ exercises, but consecutively and for one body-part. A good example of one giant set is if you decided to do four chest exercises in a row and then took a little bit of a rest after the fourth exercise has been completed. If you were to do this a second time, then after the fourth exercise has been completed, then you will have done a second giant set.
2. What You Will Be Training And On What Days- The program works by having you train one body-part per day, five days per week, with the exception of one day, which will consist of you training shoulders and traps. You should train your chest on Monday, followed by shoulders and traps on Tuesday. On Wednesday you will train your lower and upper back, while on Thursday you'll train biceps, triceps and forearms. You will then complete the workout week by training your legs (quads, hamstrings and calves) on Friday.
3. The 4 Week Giant Set Workout Program (How It Works) Now for the important part, which is exactly how the giant set program works. First, you will be doing a total of 4-6 giant sets per body-part. However, when you decide to train biceps and triceps, you will do them separately, which means you'll do 4-6 giant sets for biceps and then another 4-6 for your triceps, as well as your forearms. As for your legs, you should do three exercises for your quads, three for your hamstrings, one for calves and do a total of 3-4 giant sets.
You now know how many giant sets you'll be doing for each body-part, but we will now tell you what exercises to do for each body-part, and in which order. With that said, the four exercises you will do for chest is the incline barbell bench press, followed by the barbell flat bench press, dumbbell pull-overs and then you will finish with machine flyes. For shoulders and traps, you will start off with barbell shoulder presses, then dumbbell shoulder presses, upright rows, front raises with dumbbells and lateral raise, and the last exercise you will do are dumbbell shrugs for your traps.
When you train your back, the first exercise on the cards is the dead-lift, which will be followed by barbell rows, and the last two exercises you'll do is the seated machine row and then one-arm dumbbell rows. When the time comes to train your arms, the first part of your giant set workout will consist of doing barbell curls, dumbbell curls, seated machine curls and concentration curls (do 4-6 giant sets) and then you will train your triceps. Close-grip bench presses, dumbbell tricep extensions, dumbbell kick-backs and cable tricep throws are the four exercises you will do for your triceps, and you can do one forearm exercise at the end of either your biceps and triceps workout.
As for legs, you will start off by doing any kind of squats, followed by any type of leg press and then the last three exercises you will do are lunges with barbell, leg extensions and seated leg curls, and the last exercise is standing calf raises, either on a machine or with a pair of dumbbells. However, using barbell squats or smith machine squats is ideal to start off your leg workout. As for leg presses, doing seated ones at a 45-degree angle is what you should consider doing first.
3. Weight And Reps You Should Do- You know what exercises you will be doing and how many giant sets in total, but now it's time to talk about the amount of weight you will be doing. The best thing to do is to use moderate or light weight for each exercise you do. Try to do 10-12 reps per exercise you do. If you decide to go heavy, then don't overdo it and make sure you don't go too heavy to the point you cannot perform the exercise correctly.
If you follow the above 4 week muscle building program, you could see some great results. The key is to stick with the program and do the exercises correctly. If you do these things, then you could pack on some muscle within four short weeks.
