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How To Gain Muscle in 4 Weeks
Get Vince DelMonte's
Muscle Building Plan at
http://www.VinceDelMonteWorkout.com The #1 Rated Muscle Program On The Internet (since 2006) Vince DelMonte and I and have teamed up to show you how to gain 5 pounds of solid MUSCLE during the holiday season. It is called "Muscle Building in A Rush" (4 week program) Each "Muscle Building In A Rush" workout routine consists of 3 big compound movements that target your entire body in under 15 minutes. It is called muscle building in a rush because it only takes about 20 minutes of your time (3x per week) so that you can enjoy your holiday season and kick start 2009 with a killer body. "Muscle Building In A Rush" Workout Instructions: 8 sets of 4 reps Perform 1a, 1b, 1c "back to back" for 4 reps. Rest for 45-60 seconds and repeat again for a total of 8 sets (8 rounds). Perform each "Muscle Building In A Rush" workout routine 3x per week (i.e. Monday, Wednesday, Friday). It is a 4 week muscle building program to help you gain 5 pounds of pure muscle during the holiday season. Weight Selection: Use a weight that you can do for 6-8 reps. By the time you hit 4 to 8 rounds, you should be close to a 4 rep range. How To Gain Muscle in 4 Weeks - week 1
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"Muscle Building In A Rush" Week 1: 1a: Standard Deadlift (4 reps) 1b: Shoulder Dumbbell Press (4 reps) 1c: Chin Up (4 reps) Perform 4 reps for each set (1a, 1b, 1c) without taking a break in between sets. Repeat for a total of 8 rounds. =================================== How
To Gain Muscle in 4 Weeks - week 2
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"Muscle Building In A Rush" Week 2:
1a: Incline Chest Press (4 reps)
1b: Back Squat (4 reps)
1c: One Arm Row (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
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"Muscle Building In A Rush" Week 2:
1a: Incline Chest Press (4 reps)
1b: Back Squat (4 reps)
1c: One Arm Row (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
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How To Gain Muscle in 4 Weeks - week 3
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"Muscle Building In A Rush" Week 3:
1a: Trap Bar Deadlift (4 reps)
1b: Pullups (4 reps)
1c: Barbell Military Press (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
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How
To Gain Muscle in 4 Weeks - week 4
"Muscle Building In A Rush" Week 3:
1a: Trap Bar Deadlift (4 reps)
1b: Pullups (4 reps)
1c: Barbell Military Press (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
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How
To Gain Muscle in 4 Weeks - week 4
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"Muscle Building In A Rush" Week 4:
1a: Decline Chest Press (4 reps)
1b: Front Squat (4 reps)
1c: Standing Bent Over Row (4 reps)
Perform 4 reps for each set (1a, 1b, 1c) without taking a break in between sets. Repeat for a total of 8 rounds.
Click the link below to watch it:
http://www.youtube.com/watch?v=3VkPZl...
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2. Interval Training:
This is a very big pieces of the puzzle. Based on research, interval training is the most effective way to boost your metabolism compared to the traditional aerobic training (e.i jogging for 30-60 minutes).
Make sure that you follow the interval training with the resistance training. Interval training can be performed after your resistance training or during your non-training days. For more details, please visit
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html
3. Supportive eating
Eating the right food (fuel) during the right time can help boost the progress.
Make sure to read the article below.
http://www.iwantsixpackabs.com/articles/eating.html
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My latest pictures after my 16 week Journey: click here
Meet Other Six Pack Abs Members at the official Abs Forum - visit
http://www.theabsforum.com
This is the only place where I can answer your questions and where you can also meet our members.
This six pack abs workout program is brought to you by Beyond Six Pack Abs -
At Last, The Most Complete Online Guide To Building Killer Six Pack Abs in No Time Flat Guaranteed!
"Discover how you can create better abs in the next 3 months than you did in the last 3 years"
Try My BeyondSixPackAbs Membership for 21 days for only $1 at http://www.beyondsixpackabs.com
Recommended Links:
| My
Weekly Video Journal My 16 week workout routine that I used to get six pack abs |
| My
Weekly Cardio Rules My 16 week cardio routine to maximize your fitness results |
| My
16 Week Eating Plan My16 week eating tips and guide to boost your metabolism |
My Weekly Video Tips (new) My weekly video tips |
| My
Pictures Before and After pictures |
| Recommended
E-books My 5 favorite ebooks |
Video of The Week:
Killer Home Chest Workout with 10 Pushup Variations
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