A Simple Plan for Building Muscle Fast

There appears to be as many training approaches as there are people willing to follow them.
All of these approaches will work to some extent.

What separates those who do not experience results from those who do is not a faulty Workout approach per se, but often a failure to apply discipline and dedication to the pursuit of excellence. In short,
there are those who do what is necessary to succeed, and others who give up at the slightest training setback or failure.

So, before you begin the program outlined in this article. make a pledge to yourself that you will follow it through its full 12-week duration.

If you want the workout program without reading the how’s and why’s scroll to the bottom, but you’ll be missing out on key parts of the formula for building a better you

In progressive resistance fashion always increase training intensity with each passing week. Be aware also that a positive mindset that expects success, but is tempered with a healthy dose of realism – accepting that small improvements will culminate in outstanding progress – is vital.

With this specific training protocol, each trainee will complete four morning weight training workouts per week and four cardio sessions, which are to be also completed in the early AM — two directly before separate weight workouts and the remainder on non-resistance days.

Each workout is to be preceded with nothing more than a cup of coffee or the recommended dose of a fat
burner (whichever approach is desired) and immediately followed with a 40 gram serving of whey protein
mixed with L-Glutamine and Creatine. The first of one’s six daily meals will be eaten 45 minutes after training, the remainder at two to three hourly intervals throughout the day.

Recommended weight training movements, set/rep schemes and rest patterns are all specifically designed to target both muscle fiber types (fast twitch and slow twitch), while promoting fat burning, aesthetic development and muscle building.
That is the program in a nutshell; now for the details.

SUPPLEMENTATION
Incorporating effective supplements into one’s program will, without question, provide a muscle building edge. For building muscle fast, I’d definitely recommend either the Strength Cycle or the Mass Cycle From Cyba-Labs, the mass cycle works best for those of you that have difficulty putting on weight, if you’re not lucky enough to have that problem, the Strength Cycle would be a great fit for you.

Eating Healthy
Without a solid nutritional framework in place, any program, even one as effective as this one, will fail to produce results.

Each trainee is encouraged to consume at least:

1.5 grams of protein (From sources such as eggs, whey, chicken and beef) per pound of bodyweight daily, 80 to 100 grams of carbohydrates, 10 to 15 grams of essential fats per meal and drink two gallons of clean, Fresh water each day.

Fresh Fruits and vegetables and lean meats (and additional protein sources) should
comprise at least 85 percent of your daily nutrition.

Recovery
Perhaps the reason why this program is as effective is that it absolutely balances the training
stimulus necessary to ignite muscle growth with the need for proper recovery.

By training once per day First thing in the morning, the remainder of the day can be used to eat, rest and grow.

Under no circumstances should one return to the gym for a second cardio session, as this will greatly hinder the recovery process.

HIIT THE CARDIO HARD!
The preferred cardio method is High Intensity Interval Training (HIIT).

Done first thing in the morning (ideally at 6.00 am or earlier) for 25 minutes per session, HIIT will strip unsightly fat in rapid fashion.

HIIT begins with three minutes of lower intensity output (50-60% of maximum heart rate), before the pace is cranked up to between 90-100% of heart rate max for one minute.

After this 60-second high exertion burst, taper back to two minutes of 70-80% of maximal heart rate activity (continue at 70-80% – the pure aerobic zone – for subsequent two minute bursts).

By doing the HIIT early – before breakfast – the body will preferentially draw from its fat stores since the body is likely to be low on carbohydrate fuel.

Further, incorporating HIIT before weight training – on days when such pairings are scheduled, when resistance sessions are shorter in duration – serves to amp-up, and warm the body for the iron work to
follow.

Much testing has led me to believe that cardio done in this fashion – before weight training, not afterward as conventional thinking would have us believe – works best, under certain conditions, for fat loss and muscle building.

WEIGHT TRAINING PROTOCOL

We combine low and high rep ranges with long and short duration workouts, varying rest periods and perfect execution of training technique to target maximum muscle fiber recruitment, fat burning and balanced development.

Rest between sets is kept to no more than two minutes per movement, sometimes as low as 30 seconds.

The system’s chosen exercises are deemed to be the most effective for full muscular development.

Working on the belief that multiple tools are needed to promote progress in all training areas, We uniquely meld a variety of mutually beneficial approaches into one effective muscle building system; a hybrid, if you will, of the high intensity and multi sets approaches.

The Program
– ALL TRAINING SESSIONS TO BE COMPLETED IN THE MORNING (BETWEEN 5:30 AND 7:30 AM)
– AMOUNT OF WEIGHT USED TO BE BASED UPON PRESCRIBED REP COUNT (LOW REPS REQUIRE HEAVIER WEIGHT FOR HIGH REPS SELECT LIGHTER WEIGHTS)
– RBS = REST BETWEEN SETS
– AIM TO CONTINUALLY INCREASE TRAINING INTENSITY ON ALL MOVEMENTS REGARDLESS OF REP RANGE. THE RECOMMENDED METHOD FOR DOING THIS IS TO WITH EACH SESSION INCREASE RESISTANCE IN SMALL INCREMENTS (TO BE EFFECTIVE, REP RANGES MUST STAY CONSISTENT ACROSS WORKOUTS AS MUST THE REST BETWEEN SETS)

WEEK #1
MONDAY
HIIT (Cardio):25minutes + Back and Shoulders:

– Chin-Ups: 3 sets of 8-12 reps (add weight if necessary);
RBS = 1 minute
– Bent-Over Barbell Rows: 2 sets of 4-6 reps;
RBS = 2 minutes
– Close Grip lat Pull Downs: 2 sets of 15-20 reps;
RBS = 30 seconds
– Dumbbell Shrugs: 3 sets of 8-12 reps;
RBS = 1 minute
– Side laterals: 3 sets of 4-8 reps;
RBS = 2 minutes
– Standing Military Presses: 3 sets of 8-12 reps;
RBS =1 minute

TUESDAY
Legs (quads, Hams + Calves)
– Squats: 3 sets of 25-30 reps:
RBS = 1 minute
– Leg Extensions: 2 sets of 8-12 reps;
RBS =1 minute
– Leg Curls: 4 sets of 4 to 8 reps;
RBS = 2 minutes
– Leg Presses: 2 sets of 4 to 8 reps;
RBS = 2 minutes
– Calf Raises (Standing): 4 sets of 15-25 reps;
RBS = 30 seconds

WEDNESDAY
HIIT (Cardio): 25 minutes

THURSDAY
Rest Day

FRIDAY
HIIT (Cardio): 25min + Chest & Abs

– Flat Bench Presses 3 sets of 15-20 reps;
RBS = 30 seconds
– Decline Dumbbell Presses: 2 sets of 4-8 reps.
RBS = 2 minutes
– Flat Bench Flyes: 3 sets of 8-12 reps;
RBS = 1 minute
– Swiss Ball Crunches: 3 sets of 20-30 reps;
RBS = 30 seconds
– Hanging leg Raises: 3 sets of 8-12 reps;
RBS = 1 minute

SATURDAY
Arms (Biceps & Triceps)
– incline Dumbbell Biceps Curls: 3 sets of 15-20 reps
RBS = 30 seconds
– incline Preacher Curls: 2 sets of 8-12 reps.
RBS = 1 minute
– Triceps Press Downs (Close Grip With Rope): 3 sets of 4-6 Reps;
RBS = 2 minutes
– lying Triceps Extensions 2 sets of 15-20 reps;
RBS = 1 minute

SUNDAY
HIIT (Cardio): 25 minutes

WEEK #2
MONDAY
HIIT (Cardio):25minutes + Legs (quads, Hams & Calves):
– leg Extensions: 2 sets of 15-20 reps;
RBS = 30 seconds
– Squats: 3 sets 0F 4-6 reps;
RBS = 2 minutes
– Stiff Legged Dead lifts: 3 sets of 4 to B reps;
RBS = 2 minutes
– Hack Squats: 2 sets of 4 to 8 reps;
RBS = 2 minutes
– Calf Raises (seated): 4 sets of 15-25 reps;
RBS = 1 minute

TUESDAY
Back and Shoulders
– Bent Over Barbell Bows: 3 sets of 8-12 reps;
RBS = 1 minute
– Chin Ups: 2 sets of 8-12 reps (add weight if necessary);
RBS = 1 minute
– Dead liFts: 3 sets of 15-20 reps;
RBS = 30 seconds
– Barbell Shrugs: 3 sets of 4-8 reps;
RBS = 2 minutes
– Side laterals: 4 sets of 4-8 reps;
RBS = 2 minutes
– Dumbbell Upright Bows: 3 sets oF 8-12 reps;
RBS = 1 minute

WEDNESDAY
HIIT (Cardio): 25 minutes + Arms (Biceps & Triceps)
– Standing Barbell Curls 3 sets of 4-8 reps:
RBS = 2 minutes
– Standing Alternate Dumbbell Curls: 2 sets of 8-12 reps
RBS = 1 minute
– Triceps Press Downs (Wide Grip Straight Bar): 3 sets of 8-12 reps ;
RBS = 1 minute
– lying Triceps Extensions 2 sets of 15-20 reps;
RBS = 30 seconds

Thursday
Rest Day

Friday
HIIT (Cardio): 25 minutes

Saturday
Chest & Abs
– Decline Barbell Bench Presses: 2 sets of 8-12 reps;
RBS = 30
– Incline Dumbbell Presses: 3 sets of 4-6 reps;
RBS = 2 minutes
– Flat Bench Dumbbell Presses: 3 sets of 8-12 reps;
RBS = 1 minute
– Swiss Ball Crunches: 3 sets of 20-30 reps:
RBS = 30 seconds
– Hanging leg Raises 3 sets of 8-12 reps;
RBS = 1 minute

SUNDAY
HIIT (Cardio): 25 minutes

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