As important as weight training programs are to success, it is also important to remember they are not the only important factor. There are three factors that contribute to building muscle mass - diet, training and rest. All are equally critical to success. Muscle cells, as many studies have shown, grow through the rest phase after a workout - not during the workout itself. Working out helps to stimulate your body, but rest in between is just as important for muscle development.

Therefore, to gain muscle, this routine suggests you workout four days a week - leaving a gap in between 2 of the days. An example would be working out on Monday and Tuesday, then resting before completing the routine.

Perform a warm-up set of each exercise everyday first by using 2/3 of the normal amount of weights. Additionally, do two exercises back-to-back, then rest for 2 minutes, and continue onto the next two exercises that you'll perform back-to-back with no rest (this is called 'supersetting'). Finally, complete each routine three times each day, adding 2 repetitions every time you go through the list (i.e., do 6, then 8 and finally 10 repetitions of the bench press).

Day 1

While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back should maintain contact with the bench at all times.

To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. By bending your arms, lift the bar straight up until it touches your upper abdominals. Reverse the movement to lower the bar but do not let it touch the floor until after your last rep. You can also use dumbbells or cables for this exercise.

While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at all times.

With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palms facing the ground. The arms should have a slight bend and should not go past level to the ground.

Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to the bar, contract your biceps lifting the weight. The movement should not involve a jerking motion.

To begin the skull crusher exercise, lie down on a bench and hold a barbell (or EZ curl bar) at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower the bar until it is above your forehead. Reverse the movement to raise the bar.

NEXT PAGE... 1  2  3  4