Week 4: Workout 1 + Daily Cardio. But when you come back for the next set, you only manage 9. 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. With this exercise program and diet, you’ll get back on track and carve out a athletic physique to be proud of. The message is clear: ditch the carbs, … Aim for at least a fist-sized portion of high-quality lean protein at every meal. Position yourself correctly on the machine with the padded bar against the back of your lower legs. That’s why there are small tweaks to the programme each week: these changes keep your body guessing and, therefore, changing. Week 2: Workout 2 + Daily Cardio. Workout Routines. It focuses on mostly healthy, nutritious foods, but also allows the odd sneaky cheat meal too. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. Row the bar up to your body, leading with your elbows, pause at the top, then lower. I am … Keeping your elbows tight to your sides, curl the weights up to shoulder height. Even expertly-designed workout plans don’t work without motivation and effort. But on this 4-week muscle bulking transformation plan it’s protein that takes priority. They’re more productive, target more muscle fibers and lead to a greater anabolic response by elevating both growth hormone and testosterone. The answer: Evolve Fitness’ 12 week Warrior Workout transformation programme. Stand with feet parallel … Lie flat on a flat bench, holding a bar with a shoulder-width grip. You’ll need to modify the portions based on your own specific calorie needs for the day – it’s a guide we’re providing here, not a specific dietary intervention. 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 … Follow the food rules below to give your body the nutrients it needs, and try to get to bed early each night. Keeping your upper body tight, raise your feet to straighten your legs. The workouts for the first week of the first block are below, then the sessions for the second week of the block are detailed in the tables below that. The 4-Week Plan for a Shredded Summer Body … 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 3 – 60s of intense work followed by 60s of rest (keep moving, just slowly). What Is LISS Cardio Training And Who Should Try It? We’re focusing on high-volume, high-intensity programming to get the most from your muscles and build athlete-like strength. Even if your diet wasn’t on-point, the stimulus of weight training was so new and novel that even a few sets of bench press here and there resulted in firmer paces and a stronger rep max. Week 5: Workout 2 + Daily Cardio. Keeping your chest up and core braced, press your hand forward until your arm is straight. Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed to start the plan as strongly as possible. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Engage your upper abs to raise your torso off the ground, then crunch your upper body up to meet your knees. 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]. Copyright © Dennis Publishing Limited 2020. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. A cottage industry whirred into action. The further away you move from your ‘genetic set point’, the harder it is to build more mass. But since that incredibly quick 'transformation' Paul has become a regular client at UP … Lower the bar until it touches your chest, then press it back up powerfully. Carbs are important for energy and fats help to synthesize steroid hormones. Your body … First, I peed in a cup... By Carly Cardellino. Hold this position, then straighten your legs to return to the start. Again, you’re going for heavy, fatiguing weights. Stand tall, holding a barbell with an overhand grip. 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. As cross-sectional area of your skeletal muscle increases, so does the ability to produce force. Same rep, set and rest range.Â. However, as a beginner this program will chew you up and spit you out. Then, for the final four moves of each session, the rep count increase by two to 12. One workout down, 47 to go. Complete 3 working sets for every exercise and rest 5 or more minutes between sets to ensure full recovery. Stand tall with your back to a cable machine, holding a D-handle in one hand. You don’t need to cut out carbs altogether to transform your body, but making smarter carb choices will help you get bigger, stronger and leaner. In as little as 4-weeks you’ll be leaner, stronger and a hell of a lot more jacked. Keeping your upper body tight, push your feet down to bend your legs. Projected Fat Mass Lost: 11 lbs. It’s a cleaner way of growing without gaining unwanted fluff. In just one month you’ll look bigger and feel better with this all-out strength assault. How much can you change your body in four weeks? Lower the bar until it touches your chest, then press it back up powerfully. Lower it under control to return to the start. Following this 10-min routine daily will keep your body in … They’re functional movements that build strength and aesthetics – more hypertrophy but better athleticism too. Lie flat on your back with hands by your temples and knees bent. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. The diet provided below is based on an average weight guy training 4 times per week. Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Press back up to return to the start. Plant your feet on the floor and tense your muscles. Burgers, fries, shakes, pizza – it’s all allowed on a dirty bulking plan. Hold the top position, then lower the weights back to the start . Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start. Pause at the top with your quads engaged, then lower back to the start. The old school muscle bulk involved training hard and pretty much eating everything in sight. Hang from a pull-up bar with an overhand grip and straight legs. The result of a dirty bulk is a supercharged freak of a physique, but fluffy and overly-fat. For a few intense months, training and diet are switched around to maximize hypertrophy. Lower back to the start. This is an intense muscle-building program designed for those with decent conditioning. Keeping your chest against the bench, row the weights up, leading with your elbows. Old school lifters cultivated pure muscle mass with the stuff that works – presses, pulls and squats. Press the weights straight up so your arms are straight, then lower them under control. Stand tall, holding the bar across the back of your shoulders. Rashard Keen. I was at the worst shape of my entire life and was well over 20% bf. Lie chest-down on an incline bench holding a dumbbell in each hand. More than you think – but only if you have three things: a good exercise plan, smart eating rules, and the right attitude to follow both with focus and determination. 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. 2011. It took him just four weeks from starting with UP to shred down to 4% body fat and start putting muscle on. Use parallel bars and lower your body until your upper arms are parallel to the floor. Want to build pounds of lean muscle in a few short weeks? Each month, MensFitness.com will select one trainer and a four week training program of their choice. Adjust the weights as and when you need to. 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. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. The big change in the second block of the plan is that you’ll train your chest, back and arms muscles twice a week. This kind of approach leads to huge increases in muscle mass, but because the calorie surplus is so high, it can also lead to fat mass. The clean bulk is about quality muscle, not just quantity. The idea is to give your body just enough fuel to construct some real muscle… without unnecessary fat gain. Position yourself correctly on the machine with the padded bar against the bottom of your shins. To create maximum mass in just 4-weeks you need to choose the most effective, efficient exercises. The tempo code refers to the number of seconds taken to complete each part of the exercise. Eat a wide variety of different-coloured veg to give your body the nutrients it needs after hard training, as well as fibre to keep you feeling fuller for longer and stabilise blood sugar levels so you won’t be tempted by sweet snacks. Engage … The aim is to get out of your comfort zone and take every set to fatigue. If you don’t eat enough protein – red and white meat, fish and eggs – then don’t be surprised when you don’t add muscle as fast as you want. Are 12-Week Transformations Real – Anyman Fitness, LLC I have a confession … 29 Suppl 1: S29-38. Search About … You’ll be managing both diet and training with a double-barrel shotgun approach. Pause at the top with your hamstrings engaged, then lower back to the start. MONTH 2. In 4 weeks, you might not necessarily be stage ready… but you’ll be well on your way. Slowly lower back to the start. 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 have to commit to the journey and live the life fully. 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. Lie flat on an incline bench, holding a bar with a shoulder-width grip. Press the weights straight up so your arms are straight, then lower them under control. Week 1: Workout 1 + Daily Cardio. Read article. 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). Squeeze your biceps at the top, then lower the weights back to the start. I never cooked food and I ate Chipotle, McDonalds, Taco Bell and all other junk foods every day. ... For the first 8 weeks of the program, I felt like there was no significant shift in my body. Reverse back to the start and repeat for all the reps, then switch arms. Back when you were a noob, building muscle was easy. Although you can make great progress in 12 weeks, a true, total body transformation often takes longer than 12 short weeks. Keeping your chest up and elbows fixed to your sides, press your hands down to straighten your arms, then slowly return to the start. Brace your core and glutes and keep your feet together as your draw your knees up towards your chest. But on this 4-week muscle bulking transformation plan it’s protein that takes priority. 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. Aside from that, the movements you perform won't change over the eight weeks… Pause at the top, then lower the bar back to the start under control. Stand tall, holding a dumbbell in each hand with your palms facing each other. After four weeks of training 4 days a week I did see … Do moves 1, 3, 2, and 4 … , Body Fat: 40% Age: 31, Height: 5'11'', … This workout combines cardio and weight-lifting drills for serious body-sculpting results. 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. Start in the press-up position – hands on the floor, shoulders, elbows and wrists aligned, and feet together. Hold this position without letting your hips drop. Push through your heels to stand back up. However, on week … The result is better athletic performance, strength and even speed. 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. DAY 4 INTERVALS. Plant your feet on the floor and tense your muscles. Keeping your chest up, row your hands in towards your body, leading with your elbows. With the first four sessions of week 1 in the bag, you may already been feeling a little stronger and lighter on your feet, which is why we are now going to up the ante to accelerate your positive body composition changes. Age: 30, Height: 5'11'', Weight: 350 lbs. Sets 3 Reps 14 Tempo 2010 Rest 60sec. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Packing on strong, functional mass is tough. I signed up for a four-week trial with Crossfit 353, located in Dublin 4, to experience it firsthand and see if it lived up to all the hype. Stand tall, holding a barbell with a shoulder-width overhand grip. 25 jump squats Squat down until your thighs are parallel to the floor and jump as high as you can. Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Lie flat on an incline bench, holding a dumbbell in each hand at chest height with palms facing. Low-protein diets will lead to sub-optimal results, below-par training sessions and poor gains. If you’re asked to lift between 6-15 reps, progressive overload means choosing a weight that makes it impossible to do more than 15 reps… but easy enough to crank out more than 5. Position yourself at the machine with a shoulder-width underhand grip on the bar. Having more muscle at an earlier age allows you to cruise into later life not just looking jacked, but healthier too [1]. 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. Engage your abs and glutes and, keeping your chest up, pull yourself up until your chin clears the bar. [1] Walston, JD. Sarcopenia in older adults. Curr Opin Rheumatol. The 4-Hour Body, and other books advocating low-carb diets. 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. It’s high in calories you don’t need, and too much booze will kill your motivation to hit the gym hard and eat well. Lower slowly, keeping tension on your abs throughout. 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. The aim is to lift heavy and eat well to fuel muscle growth. It took him just four weeks from starting with UP to shred down to 4% body fat and start putting muscle on. Studies show that athletes and … This high-volume week sees you ramp up the rep range to 10-15. The regime is said to be life-altering - an intense program that relies heavily … 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. This means that good nutrition and quality rest are essential. 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 took me a month to shed about 2 pounds off. Lie flat on a bench, holding a dumbbell in both hands above your chest with straight arms. You’re aiming for 3-4 working sets of each exercise with a good 3-5 minutes rest between sets. Hold the top position, then lower the weights back to the start. Brace your core, then bend your elbows to lower your chest to the floor. It uses key compound lifts to light up fat burning while building muscle mass. Projected Body Fat: 15-16%. Week 2: 14 minutes; Week 3: 16 minutes; Week 4: 18 minutes; DAY 3 REST/CARDIO. Hold the bottom position for a second, then return to the start. Stand tall, holding the bar across the front of your chest with an overhand grip. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Keep adding lean muscle and blitzing belly fat by upping your effort levels and pushing hard. You don’t need to push to absolute failure, but grinding out that last rep makes all the difference when it comes to stimulating muscle growth. It’s not unusual to pack on pounds and pounds of pure mass during a muscle bulk. It uses the same method of training, just combines it with a more up-to-date science on muscle building diet. Your rest period is 2 minutes maximum though. 5. 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. IE 11 is not supported. 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. As you noticed in the first week of the second block of this plan, some new moves have been introduced to the programme to shake things up and keep your muscles guessing so they keep on growing. 4 . Squeeze your biceps at the top, then lower. Your exercise program is set up into blocks. Why? There’s no stone left unturned in this program. How I Completely Changed My Body in Just 2 Weeks. Transformation Start: January 1,2013 was the start of my transformation. Lie flat on a bench, holding a bar with a shoulder-width grip. Instead choose slow-release carbs, such as sweet potatoes and brown rice, as well as plenty of fibre-rich, nutrient-dense veg. In order to supercharge results on this 4-week muscle bulking transformation plan you’ll need to achieve a calorie surplus. Dynamic Lunge. Lower slowly. For an optimal experience visit our site on another browser. You’ll be following a clean bulk for the next 4-weeks. Pause in this position, then slowly lower yourself back to the start. In order you’ll train chest and triceps; legs and abs; arms; and then shoulders and abs. A muscle bulking phase is designed to maximize the development of lean mass, strength and functional force production. 24(6): 623-627, [2] Phillips, SM et al. Dietary protein for athletes: from requirements to optimum adaptation. You can join the Men’s Health Transform Club or purchase a copy of the Men’s Fitness 12 Week Body Plan. All rights reserved. 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. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start. This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. 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. Target: Hamstrings, Quads, Glutes. Why? Because compound exercises work more muscles. Lie flat on your back with your arms flat on the floor and knees bent. The four workouts of the second week are similar to those of the first week. It takes more time, effort and dedication – but it can be done. Your best bet is to stick to water, green tea and black coffee to stay hydrated and load up on antioxidants that will help you recover from exercise. 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. The plan contains two two-week blocks. Engage your upper abs to raise your torso off the ground, then crunch your upper body up to meet your knees. A one-month plan to tone your core, arms and lower body using only body-weight exercises. There’s research to suggest that having more muscle protects you from disease, injury and illness. Lower the weight behind your head in a slow and controlled movement, keeping your arms straight, then raise it back to the start position. Packing on muscle is tough, but with more energy to spare, your muscle cells are much more likely to respond. Stand tall, holding a dumbbell in each hand with your arms straight over your head. 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. It’s a rough and ready approach to muscle accretion – no real plan for diet, just eat, eat, eat. Projected Lean Mass Gained: 2 lbs. But there are two big differences in the programme design to keep you on track. That’s fine – as long as you’re within your rep range you’re doing great. Stand tall facing a cable machine, holding a straight bar handle with both hands. I really hated my body … Stand tall in front of a cable machine, holding a double-rope handle attached to the lower pulley with palms facing. Protein is used to repair, regenerate and stimulate growth in muscle tissue. J Sports Sci. In this plan you’ll be performing multi-muscle, compound exercises, with one or two supporting accessory lifts. Week 3: Workout 3 + Daily Cardio. Taking the bench press as an example, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement. Protein is used to repair, regenerate and stimulate growth in muscle tissue. Hold the bottom position for a second, then return to the start. 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. © 2020 Greatest Physiques. Stay focused and maintain good form throughout all four sessions to keep progressing as fast as possible. Nail these and your frame will blow up week on week. 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. The aim here is to lift within the 4-8 rep range for every set. That’s where the name ‘dirty’ bulk. Lower the bar down until it touches your chest, then press it back up powerfully. Sit on the machine, holding a double-grip cable attachment in both hands. 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. If it was easy, every guy would be walking around boasting 20 inch arms and quads to rival Lee Priest. Bottom line, it’s not for everyone. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start. However, it took a lot of discipline and a lot of patience. 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. A clean bulk maximizes mass while minimizing fat gain. Make sure you follow a meal prep approach to maximize productivity and free up more time to spend in the gym. Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. Plant your feet on the floor and tense your muscles. Lie chest-down on an incline bench holding a light dumbbell in each hand. Coachmag™ is a registered trade mark. Grip 4 week body transformation male bars with straight arms muscle bulling transformation plan aligned, and together. The result of a dirty bulking plan body up to chin height, leading with your elbows are two differences... Change the way you look great too – imposing, dominant and downright alpha you. 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