Lifting weights causes microscopic tears in your muscles, and it’s the consumption of protein that repairs this damage and rebuilds your muscles bigger and stronger. Plant your feet on the floor and tense your muscles. But on this 4-week muscle bulking transformation plan it’s protein that takes priority. Because you now know how to do these workouts well, so increasing the amount of work your muscles must do will encourage your body to keep adding muscle and burning off excess fat. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start. If you’ve been lifting for at least a few months and are looking to step things up a gear, this is for you. Brace your core and glutes and keep your feet together as your draw your knees up towards your chest. To create maximum mass in just 4-weeks you need to choose the most effective, efficient exercises. Engage your abs and glutes and, keeping your chest up, pull yourself up until your chin clears the bar. Search About … Pause at the top with your quads engaged, then lower back to the start. Aside from that, the movements you perform won't change over the eight weeks… Not only that, but you look great too – imposing, dominant and downright alpha. All you need to do is choose a meal from the list below, Follow this for 4-week until you’re a leaner, stronger more muscular version of you. Lie flat on an incline bench, holding a dumbbell in each hand at chest height with palms facing. Stand tall with your back to a cable machine, holding a D-handle in one hand. Instead choose slow-release carbs, such as sweet potatoes and brown rice, as well as plenty of fibre-rich, nutrient-dense veg. 1 DB snatch + 3 Pushup + 2 DB front squat + 4 Inverted row, 5 Burpee. 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. This approach will keep your positive body composition changes coming. There’s no value in changing them just yet… so stick with them and see how much you’ve improved since week 2. All rights reserved, Dietary protein for athletes: from requirements to optimum adaptation, Less work dropping fat come cutting season, It’s healthier to stay lean than to yo-yo your weight, You won’t need an aggressive, low-calorie diet to show off your six-pack, You can compete in bodybuilding shows more regularly as it won’t take as long to get show ready, Oats made with skimmed milk, protein and a handful of mixed berries, 4 egg omelette with mushrooms, cheese and onion, Banana, peanut butter and protein smoothie, 3 wholemeal bagels covered in smoked salmon and cream cheese with side salad with mixed peppers, Tuna pasta with sweetcorn, broccoli and cheese sauce. Day 4: Arm and Cardio Circuit 2; Day 5: Rest; The next time through, perform the #2 circuits in place of the #1 circuits, and vice versa (e.g., begin the second week with Leg and Core Circuit 2). Lower slowly, keeping tension on your abs throughout. After hiring a personal trainer and training three days a week, as well as making simple diet changes, Ellengold completed a dramatic 60-pound weight loss transformation. The big change in the second block of the plan is that you’ll train your chest, back and arms muscles twice a week. Position yourself at the machine with a shoulder-width underhand grip on the bar. Complete 3 working sets for every exercise and rest 5 or more minutes between sets to ensure full recovery. All rights reserved. That means the second block of the plan is mentally and physically challenging, but stay focused and determined to complete each session to the best of your abilities and you’ll be amazed by how much progress you can make in sculpting a bigger, stronger and leaner body. Each month, MensFitness.com will select one trainer and a four week training program of their choice. Start as you mean to go on, both in the gym and the kitchen, and soon these small steps will lead to big changes in how you look with your shirt off . You’ll be undulating one week of high-volume hypertrophy training with a week of high-intensity load-based lifting. Lie flat on your back with hands by your temples and knees bent. 20 pushups Lower your body until your chest is about an inch above the floor. Keeping your upper body tight, push your feet down to bend your legs. But when you come back for the next set, you only manage 9. Each week you’ll receive the training protocol for that week. Lie flat on your back with your arms flat on the floor and knees bent. Press the weights straight up so your arms are straight, then lower them under control. Lower it under control to return to the start. Lower back to the start. Squeeze your biceps at the top, then lower. I really hated my body … Your rest period is 2 minutes maximum though. Great bodybuilders know that a successful muscle bulling transformation plan comes down to two things – training and diet. Stand tall, holding a dumbbell in each hand with your palms facing forwards. For an optimal experience visit our site on another browser. Pause at the top position, then return to the start. Stand tall, holding an EZ-bar with a shoulder-width overhand grip. The aim is to lift heavy and eat well to fuel muscle growth. The 4-Hour Body, and other books advocating low-carb diets. If you’re a beginner and looking for something more suitable, check out our muscle building program for beginners. Hold the top position, then lower the weights back to the start. How much can you change your body in four weeks? Stand tall, holding the bar across the back of your shoulders. Lower slowly. But since that incredibly quick ‘transformation’ Paul has become a regular client at UP … With this exercise program and diet, you’ll get back on track and carve out a athletic physique to be proud of. Back when you were a noob, building muscle was easy. Lie flat on a bench, holding a dumbbell or weight plate against your chest with both hands, with your knees bent. Why? Press back up powerfully to return to the start. At the Four-Week Mark Projected Weight: 178.2 lbs. Stand tall, holding a dumbbell in each hand with your palms facing each other. Lower the bar down until it touches your chest, then press it back up powerfully. 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. Can the upper body and lower body workouts be done on the same days? Why? Because compound exercises work more muscles. Here’s a walk-through of your next 4 weeks…. Repeat for 15 minutes. Progressive overload refers to the process of constantly challenging your body. Choose a weight that’s as heavy as possible but still allows you to perform 6-15 reps per set. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. Burgers, fries, shakes, pizza – it’s all allowed on a dirty bulking plan. MONTH 1. Stand tall facing a cable machine, holding a straight bar handle with both hands. Packing on strong, functional mass is tough. "Understanding that this whole fitness thing is a lifelong journey really helps me understand that there's ups, downs, weekends of eating it all, weeks … In just one month you’ll look bigger and feel better with this all-out strength assault. These tried and tested strength lifts are staying in your program for week 4. It’s a rough and ready approach to muscle accretion – no real plan for diet, just eat, eat, eat. 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. However, it took a lot of discipline and a lot of patience. Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. What Is LISS Cardio Training And Who Should Try It? 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. Keeping your chest up and your whole body tight, bend your knees to squat down as low as you can but don’t let your knees roll inwards. 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. Keeping your chest up and core braced, press your hand forward until your arm is straight. The first has four sessions a week: chest and back; legs and abs; arms; and shoulders and abs. It uses key compound lifts to light up fat burning while building muscle mass. Workout Routines. Following a weekly periodization plan helps you target your muscles from more than one angle – increasing the chances of anabolic growth as well as functional strength. One workout down, 47 to go. Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. As cross-sectional area of your skeletal muscle increases, so does the ability to produce force. Holding a conversation should be difficult at this pace. This means you’ll keep pushing your muscles a little harder every time you step into the gym, because that’s the only way to keep your results coming. Following this 10-min routine daily will keep your body in … Position yourself at the machine with a shoulder-width overhand grip on the bar. Dynamic Lunge. This is your opportunity to take life at full force and produce something you’d never imagine possible. I am a fitness instructor teaching 2-3 classes per week and also participate in boot camp with a trainer 3x per week. Maintaining your body after 30 days Once you have lost weight and gained muscle, work out for not more than four days a week. Squeeze your biceps at the top, then lower the weights back to the start. The result is better athletic performance, strength and even speed. It focuses on mostly healthy, nutritious foods, but also allows the odd sneaky cheat meal too. This means that good nutrition and quality rest are essential. Stand tall, holding a dumbbell in each hand with your arms straight over your head. Aim for at least a fist-sized portion of high-quality lean protein at every meal. Pause in this position, then slowly lower yourself back to the start. I am … Press the weights straight up so your arms are straight, then lower them under control. 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