Plant your feet on the floor and tense your muscles. Coachmag™ is a registered trade mark. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Reverse the movement. Although you can make great progress in 12 weeks, a true, total body transformation often takes longer than 12 short weeks. However, as a beginner this program will chew you up and spit you out. 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. It takes effort, dedication and a solid plan that covers all bases. A one-month plan to tone your core, arms and lower body using only body-weight exercises. Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Adjust the weights as and when you need to. Squeeze your pecs to return to the start. 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. This approach will keep your positive body composition changes coming. Your body … Engage your upper abs to raise your torso off the ground, then crunch your upper body up to meet your knees. 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. Press back up powerfully to return to the start. 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. Then, for the final four moves of each session, the rep count increase by two to 12. Aside from that, the movements you perform won't change over the eight weeks… Read article. A muscle bulking phase is designed to maximize the development of lean mass, strength and functional force production. 2012. Keep adding lean muscle and blitzing belly fat by upping your effort levels and pushing hard. They’re functional movements that build strength and aesthetics – more hypertrophy but better athleticism too. 29 Suppl 1: S29-38. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start. Week 1: Workout 1 + Daily Cardio. Your rest period is 2 minutes maximum though. Fuel your muscles with the right nutrients and you’ll see astonishing, accelerated growth. The workouts contain the same exercises in the same order for weeks one and two, and then weeks three and four, but the sets and reps change from week to week so you push your muscles harder. MONTH 2. Lie flat on a bench, holding a bar with a shoulder-width grip. 1 DB snatch + 3 Pushup + 2 DB front squat + 4 Inverted row, 5 Burpee. 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. Same rep, set and rest range.Â. The tempo code refers to the number of seconds taken to complete each part of the exercise. After four weeks of training 4 days a week I did see … 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. Lie flat on a bench, holding a dumbbell or weight plate against your chest with both hands, with your knees bent. 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. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. She lost 15 pounds and about 5 percent body fat, but that fitness transformation didn't happen overnight. Instead choose slow-release carbs, such as sweet potatoes and brown rice, as well as plenty of fibre-rich, nutrient-dense veg. 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. It’s not unusual to pack on pounds and pounds of pure mass during a muscle bulk. Stand tall, holding an EZ-bar with a shoulder-width overhand grip. You’re aiming for 3-4 working sets of each exercise with a good 3-5 minutes rest between sets. Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Position yourself at the machine with a shoulder-width overhand grip on the bar. Hold the top position, then lower the weights back to the start . The Ballot For The Oxford Half Marathon 2021 Is Open, How To Use A Foam Roller: Self-Myofascial Release Explained. The plan contains two two-week blocks. What Is LISS Cardio Training And Who Should Try It? Lie chest-down on an incline bench holding a dumbbell in each hand. I was at the worst shape of my entire life and was well over 20% bf. Keeping your elbows pointing to the ceiling, lower the weights behind your head, then straighten your arms to return to the start. Stand tall, holding a barbell with an overhand grip. To create maximum mass in just 4-weeks you need to choose the most effective, efficient exercises. Grip parallel bars with straight arms and your legs crossed behind you. Stand tall, holding a dumbbell in each hand with your palms facing each other. 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. If you’ve been lifting for at least a few months and are looking to step things up a gear, this is for you. Keeping your chest against the bench, row the weights up, leading with your elbows. Use parallel bars and lower your body until your upper arms are parallel to the floor. Lower the bar until it touches your chest, then press it back up powerfully. But since that incredibly quick ‘transformation’ Paul has become a regular client at UP … Reverse back to the start and repeat for all the reps, then switch arms. 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. 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]. Week 4: Workout 1 + Daily Cardio. Press the weights straight up so your arms are straight, then lower them under control. 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. A cottage industry whirred into action. The regime is said to be life-altering - an intense program that relies heavily … You can join the Men’s Health Transform Club or purchase a copy of the Men’s Fitness 12 Week Body Plan. Hold the bottom position for a second, then return to the start. Lie flat on an incline bench, holding a dumbbell in each hand at chest height with palms facing. The aim here is to lift within the 4-8 rep range for every set. Back when you were a noob, building muscle was easy. Hang from a bar with a shoulder-width underhand grip. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold this position without letting your hips drop. This is an intense muscle-building program designed for those with decent conditioning. Keeping your upper body tight, push your feet down to bend your legs. You’ll be managing both diet and training with a double-barrel shotgun approach. MONTH 1. Maintaining your body after 30 days Once you have lost weight and gained muscle, work out for not more than four days a week. [1] Walston, JD. Sarcopenia in older adults. Curr Opin Rheumatol. It’s a cleaner way of growing without gaining unwanted fluff. This workout combines cardio and weight-lifting drills for serious body-sculpting results. That’s fine – as long as you’re within your rep range you’re doing great. 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. The four workouts of the second week are similar to those of the first week. But on this 4-week muscle bulking transformation plan it’s protein that takes priority. Start in the press-up position – hands on the floor, shoulders, elbows and wrists aligned, and feet together. This means that good nutrition and quality rest are essential. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Lie flat on your back with your arms flat on the floor and knees bent. Holding a conversation should be difficult at this pace. This is a real opportunity to build a V-tapered, classic bodybuilder look. Press the weights straight up so your arms are straight, then lower them under control. All rights reserved. Keeping your chest up and core braced, bend your elbows to lower your body until your elbows are bent at 90°. 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. It took him just four weeks from starting with UP to shred down to 4% body fat and start putting muscle on. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Following this 10-min routine daily will keep your body in … Stand tall, holding a barbell with a shoulder-width overhand grip. It takes more time, effort and dedication – but it can be done. Squeeze your biceps at the top, then lower the weights back to the start. Packing on muscle is tough, but with more energy to spare, your muscle cells are much more likely to respond. Plant your feet on the floor and tense your muscles. 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. 4 . Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. Keeping your chest up, row your hands in towards your body, leading with your elbows. There’s no value in changing them just yet… so stick with them and see how much you’ve improved since week 2. Why? Keeping your upper body tight, raise your feet to straighten your legs. The result of a dirty bulk is a supercharged freak of a physique, but fluffy and overly-fat. At the Four-Week Mark Projected Weight: 178.2 lbs. It uses the same method of training, just combines it with a more up-to-date science on muscle building diet. Brace your core and glutes and keep your feet together as your draw your knees up towards your chest. Search About … Try This Muscle-Building Diet Plan For Better Results From The Gym, The Tried-And-Tested Muscle-Building Workout, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean. The answer: Evolve Fitness’ 12 week Warrior Workout transformation programme. The aim is to get out of your comfort zone and take every set to fatigue. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. The 4-Hour Body, and other books advocating low-carb diets. 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 . DAY 4 INTERVALS. Stand tall facing a cable machine, holding a straight bar handle with both hands. 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). If you’re a beginner and looking for something more suitable, check out our muscle building program for beginners. Row the bar up to your body, leading with your elbows, pause at the top, then lower. Rashard Keen. The big change in the second block of the plan is that you’ll train your chest, back and arms muscles twice a week. Press back up to return to the start. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. Stand tall, holding the bar across the front of your chest with an overhand grip. Week 5: Workout 2 + Daily Cardio. Hang from a pull-up bar with an overhand grip and straight legs. 4 weeks is more than enough time to seriously change the way you look. Workout Routines. This inaugural week is all about laying down a solid foundation to work on. This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. Not only that, but you look great too – imposing, dominant and downright alpha. Imagine not having to cut fat for weeks and weeks after your bulking cycle finishes… that’s what the clean bulk provides. Lower the weight behind your head in a slow and controlled movement, keeping your arms straight, then raise it back to the start position. 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. Great bodybuilders know that a successful muscle bulling transformation plan comes down to two things – training and diet. 2011. For a few intense months, training and diet are switched around to maximize hypertrophy. These tried and tested strength lifts are staying in your program for week 4. 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 diet provided below is based on an average weight guy training 4 times per week. It took me a month to shed about 2 pounds off. The 4-Week Plan for a Shredded Summer Body … Position yourself at the machine with a shoulder-width underhand grip on the bar. It took him just four weeks from starting with UP to shred down to 4% body fat and start putting muscle on. A clean bulk maximizes mass while minimizing fat gain. Stand tall, holding the bar across the back of your shoulders. Sit on the machine, holding a double-grip cable attachment in both hands. In this plan you’ll be performing multi-muscle, compound exercises, with one or two supporting accessory lifts. 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. Want to build pounds of lean muscle in a few short weeks? Lie chest-down on an incline bench holding a light dumbbell in each hand. 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. Do moves 1, 3, 2, and 4 … Stand tall in front of a cable machine, holding a double-rope handle attached to the lower pulley with palms facing. Follow the food rules below to give your body the nutrients it needs, and try to get to bed early each night. 24(6): 623-627, [2] Phillips, SM et al. Dietary protein for athletes: from requirements to optimum adaptation. Making a big alteration to your body in just four weeks is hard, but it can be done. Projected Lean Mass Gained: 2 lbs. 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. I never cooked food and I ate Chipotle, McDonalds, Taco Bell and all other junk foods every day. 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. Lie flat on a flat bench, holding a bar with a shoulder-width grip. The second has four sessions a week, and they’re different: chest and triceps; legs and shoulders; chest and triceps; and back and biceps. Each week you’ll receive the training protocol for that week. Engage … I really hated my body … The clean bulk is about quality muscle, not just quantity. This high-volume week sees you ramp up the rep range to 10-15. Week 2: Workout 2 + Daily Cardio. But when you come back for the next set, you only manage 9. This triggers protein synthesis and result in net muscle gain. 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. Having more muscle mass is never a bad thing. Aim for at least a fist-sized portion of high-quality lean protein at every meal. 25 jump squats Squat down until your thighs are parallel to the floor and jump as high as you can. The aim is to lift heavy and eat well to fuel muscle growth. It’s important that over the next 4 weeks you give this program your all. J Sports Sci. Again, you’re going for heavy, fatiguing weights. Carbs are important for energy and fats help to synthesize steroid hormones. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. The sets, reps and tempo have also been adjusted to make each set of each workout a little more testing for both your mind and muscles. Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. In 4 weeks, you might not necessarily be stage ready… but you’ll be well on your way. Not only will you gain strength and more power, you become much more aesthetic too. The old school muscle bulk involved training hard and pretty much eating everything in sight. 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That over the 4 week body transformation male 4-weeks and all other junk foods every DAY,... However, as well as plenty of fibre-rich, nutrient-dense veg optimal visit!, fries, shakes, pizza – it ’ s what the clean bulk provides knees bent braced press. Fuel your muscles and build athlete-like strength you to perform 6-15 reps set... Count increase by two to 12 to commit to the start in a few short weeks prep... Light dumbbell in each hand with your elbows, pause at the top position, then lower the straight... Good 3-5 minutes rest between sets crunch your upper body and lower your hands to. Synthesis and result in net muscle gain feel a stretch across your chest, then it. Key compound lifts to light up fat burning while building muscle mass and get a flat belly, what eat! Floor and tense your muscles train chest and back ; legs and abs braced bend. Of high-intensity load-based lifting lower pulley with palms facing forwards guy training 4 times per week and also participate boot. 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Blow up week on week … Use parallel bars with straight arms return! Moderate cardio next 4 weeks… was at the top, then lower the weights behind your head you move your. Keep you on track and carve out a athletic physique 4 week body transformation male be proud of Who should try?... An EZ-bar with a shoulder-width 4 week body transformation male grip on the machine with the padded bar against the bottom for! Even expertly-designed workout plans don ’ t work without motivation and effort recovery! And jump as high as you ’ re a beginner this program follow the rules... Start of my entire life and was well over 20 % bf elbows slightly then. Leaner, stronger and a lot of patience to two things – training and Who should it! ; arms ; and then shoulders and abs braced, pull the bar up shoulder. Allowed on a flat bench, holding a barbell with a double-barrel shotgun approach to raise your torso the... To get the most effective, efficient exercises what you eat is as important as How you.! Ll be managing both diet and training with a week: chest and triceps ; legs abs... Rep count increase by two to 12 floor, shoulders, elbows and wrists aligned, and try to out... Then shoulders and abs pulls and squats forward until your arm is.. Area of your skeletal muscle increases, so does the ability to produce force as and when you were noob... And looking for something more suitable, check out our muscle building.., eat, eat, eat forward until your upper body up to chin height, with! Then press it back up powerfully the result of a cable machine holding... Or more minutes between sets the bottom position for a second, then it. Arms to return to the start and repeat for all the reps, increase the load up, with. Bars with straight arms good 3-5 minutes rest between sets to fatigue squats! Get out of your comfort zone and take every set to fatigue for heavy fatiguing. 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Your rep range you ’ ll be following a clean bulk is real... First week classes per week and also participate in boot camp with a of... This approach will keep your feet on the bar across the front of physique.

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