Muscle PROGRAM

Muscle Building Program

Diet alone may get your abs visible but to have a truly impressive six pack it needs to be accompanied with an athletic muscular physique. If you just work your abs but neglect the rest of your body you will simply look out of balance. By doing compound movements such as squats, bench press or Dumbbell shoulder press, you activate your abs.

So if you are just starting out, you need to get yourself a gym membership. This should be done to get the best results, only if you can’t afford a gym membership should you do exercises at home using bodyweight or a home weight set. As we are going for the best outcome so I will focus on weight training with gym equipment. I will do some vids later on YouTube that will focus on home training.

Why weights? Simply because they are the best way to put on muscle, more muscle you have the more calories you burn, the faster you can drop fat and get a six pack visible.

Most people starting out make the mistake of training too much, spending 2-3 hours in the gym, thinking more is better, it’s definitely not. 45 min is max for a weight training session, after that you simply get fatigued and you are not working the muscles with the intensity needed.

Working out abs, every day? Every 2 days? Twice per week? No! Once per week just like the other muscle groups. As mentioned above, they already work along with the other exercises so one session focused on abs will hit them hard enough for them to grow.

Alongside weight training you should undertake H.I.I.T. cardio training to speed up fat loss.

All muscle groups should be trained in the old "Pyramid" method: 3 Sets of Set 1 = 12 reps, Set 2 = 10 reps and Set 3 = 6-8 reps.

Under no circumstances should legs be skipped, doing legs tates a lot of energy but it is the biggest muscle group and will promote muscle growth. Not only on your legs but all over the body. Doing legs stimulates hormone production which will also be beneficial.