Muscle Building Program For Beginners

Watch This Short Video To See The Gym Workout Program I've Used To Get Huge Results In Just A Few Short Weeks!

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In the video above, you got a sneek look at what's inside the members area of Vince DelMonte's fitness program, so now you can see just why it's the bestselling gym workouts program on the web!

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Your Four Week Muscle Building Program

Weeks 1 – 4

Begin your muscle building program exercising only four days a week. We are going to start with two exercises for each body part and four sets for each exercise. You will be doing a rep scheme of 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 is only a warm up set. Increase the weight you are using for the next three sets until you can only do the recommended amount of reps. 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.

Other muscle building programs are based on a full body workout, three times a week. This is one option for you but I much prefer to limit the body parts worked out each day to minimize injury, increase muscle memory and to help you stay focused and motivated. 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. We must focus on one muscle group at a time.

Sample Muscle Building Program For Beginners

Four sets of 15, 12, 10 and 8 reps

Monday:  Chest
Bench Press

You can effectively workout your chest with just these two exercises. Not just that but this will also exercise your core and arm muscles. Compound exercises are designed to give you a full body workout.

Tuesday: Leg Workout


Squats are the king of all compound exercises and will not only build your legs but will also increase your oxygen absorption and help to release the natural anabolic hormones your body produces under the right conditions. Lunges are a great way to increase the efficiency of your workouts because of the benefits of leg strength and balance. It is these stabilizing muscles that allow us to reach our true potential and help reduce injury.

Wednesday: Back

Dead Lifts
Bent Over Rows

Dead lifts make people run for cover. 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. When have you ever seen a skinny guy who power lifts? These guys are huge and you know what exercise they do on a regular basis? You guessed it the “Dead Lift”.

All you need to do to get a great back workout and an impressive physique right now are dead lifts and bent over rows.

Thursday: Cardio Workout

This day is up to you what type of cardio you want to perform. You can use the stationary bike for now. You can either do aerobics or swim. The reason we include this is to stimulate your fat burning, increase your wind and power your muscle building program. Neglect this and you are limiting your chances of success.

Don’t workout for the next three days. You have to give your body enough time to recuperate in order to grow. Your body doesn’t grow while you’re lifting you’re body grows while you’re resting.

There is no arm training in this muscle building program. This is because you are blasting your arms by doing compound exercises. At this point there is no reason for us to do any isolation exercises. Our goal is to build a solid core foundation to make sure we are successful. Your triceps and biceps will get bigger. I guarantee it. Remember 30 minutes is the maximum your workouts should be.

I have used this muscle building program for a number of years and I can attest to the fact that it worked for me. Each of us is different and there are muscle building programs that we can use to get the results we are looking for. Variety is the spice of life. Shock and confuse your muscles for optimum growth.

Good luck and gain muscle mass!

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