Press back up powerfully to return to the start. Old school lifters cultivated pure muscle mass with the stuff that works – presses, pulls and squats. Then, for the final four moves of each session, the rep count increase by two to 12. Lie chest-down on an incline bench holding a dumbbell in each hand. Stand tall facing a cable machine, holding a straight bar handle with both hands. Plant your feet on the floor and tense your muscles. There’s no stone left unturned in this program. MONTH 1. The Proven Benefits Of Kombucha Make For Quick Reading, The UK’s Best Healthy Meal Delivery Services, The Best Beard Trimmers To Keep Your Face Fur In Check, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. 2011. MONTH 2. What Is LISS Cardio Training And Who Should Try It? Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Push through your heels to stand back up. Hold the bottom position for a second, then return to the start. For a few intense months, training and diet are switched around to maximize hypertrophy. At the Four-Week Mark Projected Weight: 178.2 lbs. We’re focusing on high-volume, high-intensity programming to get the most from your muscles and build athlete-like strength. Why? This is a real opportunity to build a V-tapered, classic bodybuilder look. Studies show that athletes and bodybuilders need to shoot for 1.3-1.8 g per kg of body weight from good-quality protein sources [2]. Lie flat on an incline bench, holding a bar with a shoulder-width grip. Great bodybuilders know that a successful muscle bulling transformation plan comes down to two things – training and diet. Avoid sugar and limit consumption of fast-release carbs like processed white bread and pasta, which have been stripped of many of their nutrients and fibre. Press the weights straight up so your arms are straight, then lower them under control. Progressive overload refers to the process of constantly challenging your body. There’s no value in changing them just yet… so stick with them and see how much you’ve improved since week 2. Stand tall, holding the bar across the front of your chest with an overhand grip. A cottage industry whirred into action. Age: 30, Height: 5'11'', Weight: 350 lbs. Aim for at least a fist-sized portion of high-quality lean protein at every meal. Not only will you gain strength and more power, you become much more aesthetic too. Choose a weight that’s as heavy as possible but still allows you to perform 6-15 reps per set. Hold the top position, then lower the weights back to the start. Keeping your chest arm, pull the bar down towards your thighs in a smooth arc, pause at the bottom, then reverse the movement back to the start. However, as a beginner this program will chew you up and spit you out. Stand tall, holding a dumbbell in each hand with your palms facing forwards. It took me a month to shed about 2 pounds off. Shooting for a surplus of around 15-20% (for most people that’s 500 calories) will give your body the perfect environment to dial into muscle mass building, while limiting the chances of body fat gain. Fuel your muscles with the right nutrients and you’ll see astonishing, accelerated growth. Not only will you run the risk of injury and burnout, there’s a serious chance you’ll overtrain – choose one of our beginner muscle building guides instead, and come back here once you’ve earned your stripes. 2012. Aside from that, the movements you perform won't change over the eight weeks… This is your opportunity to take life at full force and produce something you’d never imagine possible. This means that good nutrition and quality rest are essential. We want to give you the opportunity to carve out something you haven’t had in a while – a physique that you can be proud of. But since that incredibly quick 'transformation' Paul has become a regular client at UP … Burgers, fries, shakes, pizza – it’s all allowed on a dirty bulking plan. Workout Routines. We won’t lie: this four-week plan is tough, but that’s what it takes to transform your body for the better quickly. It uses the same method of training, just combines it with a more up-to-date science on muscle building diet. Position yourself at the machine with a double shoulder-width overhand grip on the bar. The old school muscle bulk involved training hard and pretty much eating everything in sight. They’re functional movements that build strength and aesthetics – more hypertrophy but better athleticism too. Engage your abs and glutes and, keeping your chest up, pull yourself up until your chin clears the bar. Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed to start the plan as strongly as possible. Use parallel bars and lower your body until your upper arms are parallel to the floor. This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. Target: Hamstrings, Quads, Glutes. Lower the bar until it touches your chest, then press it back up powerfully. Holding a conversation should be difficult at this pace. Projected Body Fat: 15-16%. Get into position with your elbows under your shoulders, your feet together, and your hips raised with abs and glutes engaged so your body forms a straight line from head to heels. Lie flat on your back with hands by your temples and knees bent. The four workouts of the second week are similar to those of the first week. Squeeze your biceps at the top, then lower the weights back to the start. Lower slowly. Position yourself at the machine with a shoulder-width overhand grip on the bar. Packing on muscle is tough, but with more energy to spare, your muscle cells are much more likely to respond. First, I peed in a cup... By Carly Cardellino. It took him just four weeks from starting with UP to shred down to 4% body fat and start putting muscle on. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Try this 4-Week Muscle Bulking Transformation Plan and build muscle, strength and confidence. Your exercise program is set up into blocks. Stand tall, holding a barbell with an overhand grip. Complete 3 working sets for every exercise and rest 5 or more minutes between sets to ensure full recovery. Brace your core, then bend your elbows to lower your chest to the floor. Lie flat on an incline bench, holding a dumbbell in each hand at chest height with palms facing. The final week’s workouts are listed in table form below and while they use the same exercises in the same order as the first week of the block, the sets and reps have again been tweaked. Your rest period is 2 minutes maximum though. I never cooked food and I ate Chipotle, McDonalds, Taco Bell and all other junk foods every day. Those extra calories will be put to use to not just train harder but increase protein synthesis too – the process by which new muscle is created. Keeping your chest up and core braced, press your hand forward until your arm is straight. As you age, you naturally lose muscle. This is an intense muscle-building program designed for those with decent conditioning. First, you’re going to do an extra set of the first and second move of each workout. Lower the bar until it touches your chest, then press it back up powerfully. Although you can make great progress in 12 weeks, a true, total body transformation often takes longer than 12 short weeks. Each month, MensFitness.com will select one trainer and a four week training program of their choice. Keeping your chest against the bench, raise the weights to the sides, leading with your elbows. There’s nothing better than a shredded, lean and muscular physique… and with this 4-week muscle bulking transformation plan that’s what you’ll get.Â. J Sports Sci. Week 3: Workout 3 + Daily Cardio. This approach will keep your positive body composition changes coming. Can the upper body and lower body workouts be done on the same days? On set one, the weight you choose might let you perform 13 good reps to fatigue. And once you’re finished, the next cycle has to be a pretty aggressive weight cut to shred the fat and show off your hard work. Week 5: Workout 2 + Daily Cardio. Plant your feet on the floor and tense your muscles. Squeeze your biceps at the top, then lower. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. The big change in the second block of the plan is that you’ll train your chest, back and arms muscles twice a week. ... For the first 8 weeks of the program, I felt like there was no significant shift in my body. The second has four sessions a week, and they’re different: chest and triceps; legs and shoulders; chest and triceps; and back and biceps. Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Even expertly-designed workout plans don’t work without motivation and effort. Instead choose slow-release carbs, such as sweet potatoes and brown rice, as well as plenty of fibre-rich, nutrient-dense veg. Repeat for 15 minutes. The aim is to lift heavy and eat well to fuel muscle growth. Pause at the top position, then return to the start. A muscle bulking phase is designed to maximize the development of lean mass, strength and functional force production. Packing on strong, functional mass is tough. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. If at any point you can hit 15 reps, increase the load. Pause in this position, then slowly lower yourself back to the start. Hold this position, then straighten your legs to return to the start. Keeping your chest up and core braced, bend forwards, hinging at the hips, to let the bar roll down the front of your legs until you feel a good stretch in your hamstrings. With this exercise program and diet, you’ll get back on track and carve out a athletic physique to be proud of. Follow these four rules for success. If you struggle to get your daily five-a-day then you’re missing out on a wealth of vitamins, minerals and other nutrients essential to both better health and getting leaner. To make the biggest positive change to your body in four weeks you should consider cutting out alcohol. This increase in training volume will shock your body into building more muscle mass, while also stripping away unwanted body fat so you get both bigger and leaner. Studies show that athletes and … Copyright © Dennis Publishing Limited 2020. In order to supercharge results on this 4-week muscle bulking transformation plan you’ll need to achieve a calorie surplus. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Keeping your upper body tight, push your feet down to bend your legs. It’s common practice for athletes and bodybuilders to undertake a ‘bulking cycle’ – a fully-fueled commitment to mass gain that sees you live your life with the sole intention of building more muscle. Stay focused and maintain good form throughout all four sessions to keep progressing as fast as possible. The further away you move from your ‘genetic set point’, the harder it is to build more mass. The 4-Hour Body, and other books advocating low-carb diets. Want to build pounds of lean muscle in a few short weeks? Jul 20, 2016 Ruben Chamorro/Mylan Torres. How I Completely Changed My Body in Just 2 Weeks. The clean bulk is about quality muscle, not just quantity. Keeping your abs fully engaged throughout, use your lower abs to draw your knees in towards your chest, then raise your hips off the ground. But when you come back for the next set, you only manage 9. Coachmag™ is a registered trade mark. This four-week plan has been designed to constantly test your body and push it outside of its comfort zone so your body has no choice but to build new muscle mass and burn away body fat to radically change your physique. Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. It’s not unusual to pack on pounds and pounds of pure mass during a muscle bulk. It takes effort, dedication and a solid plan that covers all bases. Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Having more muscle at an earlier age allows you to cruise into later life not just looking jacked, but healthier too [1]. For an optimal experience visit our site on another browser. Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Press the weights straight up so your arms are straight, then lower them under control. Do moves 1, 3, 2, and 4 … Lower slowly, keeping tension on your abs throughout. 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