How to To add Significant Muscle Mass in four Weeks [Part 1]

To add significant muscle mass in four weeks takes effort in the gym and discipline in the kitchen. In addition to training your entire body heavily using compound movements such as the squat and barbell row, you must eat protein to build muscle. You must also eat carbohydrates to both recovers from and fuel your workouts, and healthy fats to support your hormones and ability to build muscle. Consult a health-care practitioner before beginning any exercise program.

Training Schedule and Exercises

Step 1

Train three times a week with a rest day between each training session. Squat first, then train your back using chin-ups and barbell rows. Bench pressing and overhead pressing will finish off your workout. Your entire body will be trained using three to five sets per exercise, but your repetition scheme varies from day to day. On day one, train using a weight that you have trouble completing eight repetitions per set in good form. On day two, use a weight that you have trouble completing five repetitions per set in good form. On day three use a weight that you have trouble completing 10 repetitions per set. Rest two days after this workout.

Step 2Squat by holding a barbell on your upper back and squatting as low as you can. Bend at the knees and hips, but do not allow your lower back to round. Push your head back to keep from leaning forward on the way up.

Step 3

Perform chin ups and pullups using whatever grip you are comfortable with. Use a full range of motion, touching your chest to the bar if possible. Never bounce out of the bottom of the exercise.

Step 4

Perform barbell rows using a different grip than you used for chin ups. Lean forward and hold the bar with your hands just wider than your chest. Pull the bar into your chest and lower it to full extension. Never use your lower back to move the weight, pull your elbows back, not your torso.

Step 5:

Perform the bench press while lying flat on the bench. Grip the bar with your hands wider than your shoulders and lower the bar to your chest. Press the bar to full extension without bouncing it off of your chest. Remain flat on the bench during the exercise.