Is it possible to build enough lean muscle mass that you create a noticeable difference in your body and how people see you? Of course you can. If not then working out with weights would not be such a popular activity. The real question is how fast can you do it?
People who train athletes and movie stars (those who need fast shape-up programs) have realized over the years that the best way to generate the maximum amount of lean muscle in the shortest time is to mix heavy weights with fast, explosive moves. Additionally you include shorter rest periods for added endurance and to speed up the heart rate and thus metabolism for a fat burning affect.
This program is geared around mixing exercises and rest periods to maximize the body’s capacity for work. The first exercise is typically more strength and the second is more speed. By mixing the two you will stress a lot of muscle fibers which in turn equals muscle growth.
You will perform supersets using all the exercises listed. You will rest 30 seconds after the first exercise, then rest 90 seconds after the second set before you start the next superset within the group.
1a. Lateral Squat – 3 sets of 6 reps – Using dumbbells you start with a wide stance. Lean to the left with the right leg straight and squat down and back up. Then repeat to the other side to complete one repetition.
1b. Low Box Lateral Shuffle – 3 sets of 6 reps – Stand with a box to your left side. Start by stepping up on the box with your left foot. Push off and up with your left foot to jump over the box, landing with your right foot on the box and left foot over it, on the ground. Repeat the shuffle back the other way for one repetition. Hold dumbbells in your hands for added resistance.
2a. Dumbbell Bench Press – 3 sets of 6 reps
2b. Explosive Push-Up – 3 sets of 6 reps – Go down slow and push hard on the ground to explode past the starting position if possible.
3a. Dumbbell Deadlift – 3 sets of 6 reps
3b. High Box Jump – 3 sets of 6 reps – Standing behind a box, jump up onto it using both feet. If the exercise is too easy then use a higher box.
4a. Chin-ups – 3 sets of 6 reps
4b. Straight Arm Pullovers – 3 sets of 10 reps
5a. Swiss Ball Crunches – 3 sets of 15 reps – Perform crunches while sitting on a Swiss Ball.
5b. Cable Woodchopper – 3 sets of 10 reps (per side) – Use a rope extension off a high cable attachment. Crunch your body down and twist your elbow towards the opposite knee.
This is a workout that you can do two or three days each week with at least one full day of rest between routines. If your body feels tired or sore then take an extra day of rest. Increase the amount of protein you eat, drink plenty of water, and cut back on sugar along with processed foods. If you do all of that along with working out hard then you should see some serious increases in lean muscle in a mere four weeks.