Looking for a fast muscle building workout to kick start your progress and get you revealing new muscle mass that you’ve never seen before? If so, the following is going to be perfect for you.
There are three key factors to always consider in any muscle building workout program – stress overload, proper rest, and continual progression. You must be placing some form of stress on the muscles that they haven’t dealt with before in order to get muscle growth taking place. Then along with that you also must be sure to give appropriate rest in order for them to recover.
Then once they are, you hit them again in the gym with your muscle building workout that at this point is going to further push the barrier and load them up with an even greater stress.
If you follow this pattern you have a sure-fire recipe for success.
Let’s look at the concepts of this muscle building workout.
Muscle Building Workout Concept One: Alternating Rep Ranges
The first thing you’ll notice about the muscle building workout below is that you’re going to be alternating rep ranges throughout the workout session. Rather than just working strictly in a low rep range or a high rep range, you get a combination of both.
This allows greater overall muscle growth to take place since the muscles are worked across a variety of different types of stimulation.
Muscle Building Workout Concept Two: Body Part Focus
Second, you’ll also notice as you go about this muscle building workout that you’re going to be really focusing in on just a single muscle group each session. This allows you to fully fatigue that muscle tissue so then it has the full six days afterwards to rest.
If you were to try and work the same muscle group again later on in that week you’re going to notice that you do start experiencing constant fatigue which is the first symptom of overtraining.
Instead, hit each muscle hard with your workout session and then back off to allow the muscle growth process to occur.
Muscle Building Workout Concept Three: Superset Pairings
Finally, the last point to note in this muscle building workout is the use of supersets. This is going to be where you pair two exercises immediately back to back for the same muscle group. The point of this is to really boost up the intensity dramatically so you see faster results.
Remember that these will be very intensive though so do try your best to rest well after you’re done each workout session.
Here’s your muscle building workout to follow.
Monday: Chest
Bench press – 4 sets of 6 reps
incline bench press – 3 sets of 8 reps
Pec fly’s supersetted with dips – 3 sets of 10 reps
Cable cross-overs – 3 sets of 12 reps
Tuesday: Back
Barbell rows – 4 sets of 6 reps
Horizontal rows – 3 sets of 10 reps
Lat pull-downs – 4 sets of 6 reps
Pull-Ups supersetted with pull-overs – 3 sets of 12 reps
Wednesday: Legs
Squats – 4 sets of 6 reps
Lunges – 3 sets of 8 reps
Leg Press – 3 sets of 10 reps
Leg extension supersetted with hamstring curl – 3 sets of 12 reps
standing calf raise – 3 sets of 15 reps
Thursday: Shoulders
Barbell shoulder press – 4 sets of 6 reps
Upright rows – 3 sets of 8 reps
Lateral raises supersetted with front raises – 2 sets of 10 reps
Reverse raises – 2 sets of 10 reps
Friday: Arms and Abs
Barbell Curls – 3 sets of 8 reps
Close grip bench press – 3 sets of 8 reps
Dumbbell concentration curls supersetted with tricep press-downs – 2 sets of 10 reps
Hammer curls supersetted with triangle push-ups – 2 sets of 12 reps
Hanging leg raises – 3 sets of 10 reps
Weighted decline crunches – 3 sets of 10 reps
Plank exercise – 2, one minute holds
Saturday & Sunday: Rest