start something new It’s not easy, especially in an intimidating space like the weight room. It’s not enough to have a vague idea of what kind of exercise is appropriate for achieving a fitness goal like building muscle. That said, if you choose to follow a training regimen designed for experienced muscle masters, you probably won’t achieve success either. Your best bet is to start with the basics.
That’s exactly what you get with this new 4-week workout plan. This program men’s health fitness director Ebenezer Samuel, CSCSis specifically designed to focus on the basics of strength training that you need to master to build muscle. There are no unnecessary exaggerations or pointless steps to make your workout feel more complicated, and no time is wasted on irrelevant movements beyond what is necessary to accomplish the task at hand.
To do this, focus on key movement patterns and compound exercises that engage the largest muscle groups. that’s right. Don’t waste your time on narrowly focused maneuvers that only target one muscle at a time. Also, you don’t have to use all the equipment in the gym. All you need for these workouts are dumbbells and an adjustable bench. You should aim to level up to heavier weights each week, so you should use different or adjustable dumbbells. After all, progressive overload is the key to muscle building.
Splitting is easy. He trains 4 days a week, with 2 consecutive workout days separated by 3 active rest days for him (active means 20 minutes of walking or running, intense mobility his work, etc.) (meaning you need to keep your body moving in a way). Each workout focuses on one primary movement pattern or muscle group (pull, leg, push, full body).
Sounds like a solid plan to get stronger and grow? Simply download the program PDF below and get to work.
Download the 4-Week Muscle Building Foundation Plan here
And remember, MH MVP, member-only discounts available Visit our online shop to get more men’s health.
Men’s Health’s fitness editor, Brett Williams, is a NASM-CPT certified trainer, former professional football player, and technical reporter who divides his workout time into strength and conditioning training, martial arts, and running. I’m here. His work can be found at Mashable, Thrillist and other outlets.
