Chime School

4-Week Muscle Building Program

Weeks 1 – 4

Start your muscle building program by working out four days a week. We will be doing two exercises per body part and we will be doing four sets per exercise. The amount of reps you will be doing for each exercise will look like this; 15, 12, 10 and 8. To warm up your muscles you need to do a warm up set first, this will not only get the blood flowing to the muscles it will also help you to learn proper weight control.

It is ok to use very light weight on the first set. This set is only for warm ups. The next three sets you will increase the weight you are using each time until you can perform only the amount of reps recommended. 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 ripped.

There are muscle building programs that use the full body workout system 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. Stay focused on one group of muscles at a time.

Sample Body Building Program

Four sets of 15, 12, 10 and 8 reps

Monday:  Chest
Bench Press
Dips

Include these two exercises for an effective total chest workout. They will also workout your arms and your core stabilizing muscles. Compound exercises are designed to give you a full body workout.

Tuesday: Legs
Squats
Lunges

Squats are a good way to build overall body mass, increase the amount of oxygen you absorb and will also help your body to release it’s natural production of growth producing hormones. 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 Lift
Bent over Rows

When you say the word dead lifts people sometimes cringe. If you’re like most people you didn’t like them at first but once you get started and can see the results they will become the most important part of your back training. This is one of the best exercises to add to your muscle building program. Here’s a question for you. Have you ever seen a skinny power lifter? 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 Workout

This day is up to you what type of cardio you want to perform. You can ride the stationary bike. You can either do aerobics or swim. The point for including this in your muscle building program is to help burn fat and to get your wind up to be able to handle and power your muscle building program. If you don’t do this you are severely limiting your chances of success.

Be sure to take the next three days off. Make sure you give your body ample time to rest and grow. Your body gets bigger while you are resting not while you are lifting.

You may have noticed that this muscle building program doesn’t include any arm training. 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. We are trying to build a big solid core of muscle and help insure our success. You will add size to your arms. I guarantee it. Keep in mind that your workouts should be no more than 30 minutes.

This muscle building program has been a great benefit for me over the years. There are other muscle building programs that work very well and you can tailor them to your specific needs. Don’t be afraid to try different things. Shock and confuse your muscles for optimum growth.

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

Comments are closed.