Monday, December 18, 2017

Adding major muscle mass to your body is easy. That’s right. All you need to do is tax your muscles hard in the gym four times a week, eat more protein and less sugar, and get plenty of quality rest. This four-week training plan will provide the intense in-gym stimulus your muscles need to be coaxed into growing bigger and better. Simply do the four body part-focused workouts each week – sticking to the exercises, sets, reps, tempo (see below) and rest periods detailed.

The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and abs, and the fourth your shoulders. That way your major muscle groups are hit hard every week to create the perfect conditions for your body to grow lean muscle mass fast.

All the workouts have five moves, done in straight sets. This means you do all the sets of move 1, then move on and do the same for move 2 and so on. The first two moves are done for eight sets of eight reps to blitz multiple muscle fibres, while moves 3, 4 and 5 are higher-rep sets to fatigue your muscles fully, which will add serious size fast.

Tempo training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise.

The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively.

The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.

Workout 1: Chest And Triceps

1 Bench press

Bench press

Sets 8 Reps 8 Tempo 2010 Rest 60sec

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

2 Triceps dip

Sets 8 Reps 8 Tempo 2110 Rest 60sec

Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

3 Incline dumbbell press

Incline dumbbell bench press

Sets 3 Reps 15 Tempo 2010 Rest 60sec

Lie on an incline bench holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.

4 Incline dumbbell flye

Incline dumbbell flye

Sets 3 Reps 15 Tempo 2010 Rest 60sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

5 Triceps extension

Dumbbell triceps extension

Sets 3 Reps 15 Tempo 2010 Rest 60sec

Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.

Workout 2: Back And Biceps

1 Pull-up

Superset workout one: 1B Pull-up

Sets 8 Reps 6-8 Tempo 2011 Rest 60sec

Hold a pull-up bar with an overhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.

2 Bent-over row

Sets 8 Reps 8 Tempo 2010 Rest 60sec

Hold a barbell using an overhand grip, hands just outside your legs, and lean forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.

3 Chin-up

Chin-up

Sets 3 Reps 6-10 Tempo 2011 Rest 60sec

Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

4 Standing biceps curl

Dumbbell biceps curl

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

5 Seated incline curl

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Sit on an incline bench with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

Workout 3: Legs And Abs

1 Back squat

Barbell back squat

Sets 8 RepsTempo 2010 Rest 60sec

Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 Good morning

Barbell good morning

Sets 8 Reps 8 Tempo 2010 Rest 60sec

Stand tall holding a light barbell across the backs of your shoulders, feet shoulder-width apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start.

3 Glute bridge

Glute bridge

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then return to the start.

4 Front squat

Sets 3 Reps 15 Tempo 2110 Rest 60sec

Stand tall with a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

5 Barbell roll-out

Sets 3 Reps 6-12 Tempo 2111 Rest 60sec

Kneel on the floor holding a barbell with both hands. Roll the bar forwards so you lower your torso, keeping your core braced. Then use your abs muscles to return to the start.

Workout 4: Shoulders

1 Overhead press

Overhead press

Sets 8 RepsTempo 2010 Rest 60sec

Hold a bar in front of your neck with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.

2 Rack pull

Sets 8 RepsTempo 2111 Rest 60sec

Stand tall in front of a barbell resting on safety bars at knee height. Bend and grasp the bar with an overhand grip, then stand up until your back is straight again, squeezing your shoulder blades together at the top.

3 Seated dumbbell press

Seated dumbbell shoulder press

Sets 3 Reps 15 Tempo 2010 Rest 60sec

Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

4 Lateral raise

Dumbbell lateral raise

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

5 Reverse flye

Dumbbell reverse flye

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Bend forward from the hips holding a light dumbbell in each hand with palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower back to the start.