This is a Muscle Building Program that will have you Building Muscle Mass in no time. Your goal in week one is to perform a standard…

• Deadlift
• Shoulder Dumbbell Press
• Chin ups

Now you might be thinking; this is easy, no problem. But the trick to make this workout effective and harder then what it is, is to lift heavy weights. You should load up the dumbbell and barbell with as much heavy weights as you can handle without injuries, so that you can only do about 4 to 6 reps.

This workout is also a circuit, which means you will be doing the deadlift, shoulder press and chin up back to back without any rest in between. Only when you have completed the entire circuit can you rest around 60 seconds. After 60 seconds you will repeat the entire circuit.

You should do this circuit 8 times. In the first couple of circuit sets, you might find yourself thinking this is a piece of cake. But once you hit the 7th and 8th circuit set, it will be hard to lift the barbell even once. You will be fatigued and out of breath. It will seem like you just ran a marathon. But even at the end of your workout, always be thinking good form. When you are tired, you might have the feeling to cheat a little so you can do a few more reps. Don’t! If you can not do the entire reps required, just move one to the next exercise and try your best there. When you cheat and perform bad form, that is when you will injure yourself.

In the video “Muscle Building in a Rush Week 1″, Vince show you how to execute each exercise with good form. Try to duplicate this form and always be consensus of it. Later on, when your muscles grow, you will be able to execute those last few reps you couldn’t do when you first started. Be patient and you will feel and see the results.

Up next is Week 2 of Muscle Building in a Rush

Two Ways To Build Muscle And Lose Fat

The first way is to build your muscles first and then lose the fat.

The second way is to lift weights and burn the fat at the same time. Your goal in this method is to lose the weight while you slowly build your muscles as you weight train.

Build Muscle Mass First - Then Lose The Fat

If you want to build muscle mass and then lose fat, you will be looking bigger and more muscular when it is all said and done. Not only will you gain muscle mass, it will be easier to lose the fat.

When you train for building muscle mass, you will have to intake more calories then your body needs per day to compensate for the muscle growth after a workout. If you do not consume more calories then what your body needs, your muscles will not grow. This is because your muscles need calories after your workout to repair the damaged muscle tissue. When you grow your muscles by bodybuilding them, the cells are split in two. Then amino acids, which are found in protein, comes and repairs the damaged cells. This is how your muscles grow. During this muscle growth process, you will gain a little bit of fat, depending how well your diet is. But that is okay because after you have gain a lot of muscle mass, all that fat you have put on during that time period will be easier to burn off.

When you are ready to burn off the fat, you will have to do High Intensity Interval Training. This will allow you to burn off the fat while keeping the muscle you have recently put on. When you do long hours of cardio exercises, you will lose muscle mass and fat. That is why you will see long distance runner really skinny with hardly any muscle and you will see sprinters with a lot of muscles.

Try to keep your high intensity interval training to under an hour. Also, try to have a 2 to 1 ratio of light jogging to sprinting. Maybe do 40 seconds of light jogging followed with a 20 second sprint.

When losing the fat, you will also want to continue weight training during this time. You will have to switch up the techniques in your routine so that you are shaping your muscle instead of building mass. This mean you will have to do more sets and reps but with less weight. Instead of building large amounts of muscle mass, you are now toning and shaping your muscles. You will still add muscle mass but not as much as if you were before.

Lose The Fat While You Build Muscle

The second way to lose fat and build muscle is much more for the person who already has muscle mass or is not looking to add a large amount of muscle mass. Instead of getting massive, they rather get tone by adding muscles for a athletic look.

Keep in mind, when you lose fat, your body will automatically look more muscular. You will see the muscles you already have that was hidden beneath a layer of fat. By working the weak areas, you can shape your body into how you want it.

In this method, you will have to keep your calories intake below the amount of calories you burn per day. For most people, that is around 1800 to 2000 grams. You will also have to eat smaller meals and more of them throughout the day. This will help keep your metabolism steady. Try to eat most of your carbohydrates in the morning while finishing up the day with proteins. This will help you burn calories at night when you sleeping.

The same cardio exercises are used in both methods. High Intensity Interval Training (HIIT) helps burn off the fat better then any other method of cardio out there in my opinion. Try to do your HIIT before your weight lifting when you are building for bulk and do HIIT after your weight lifting when you are trying to lose weight. Also, you will have to drink a lot more water because of the increased activity you will be doing.

You will not be aiming for muscle mass, but rather muscle definition. This means you will be doing a lot of sets and reps with moderate to light weight.

There are different bodybuilding weight training methods to Building Muscle Mass and Getting Ripped. Depending on your goal of fitness you desire, choosing the proper training method will determine how quick you archive your goal. For example, if your want to increase your muscle mass and bulk up, you will weight train much differently then if you want to be slender and toned.

Building muscle mass and then getting ripped to show muscle definition will involve two different weight training methods of shaping your body, but they go hand in hand. You can not have muscle definition without having some muscle mass because that is just a means to get skinny. Being skinny is okay for those who desire to be however, being skinny doesn’t mean you are ripped. You need to have some amount of volume to show muscle definition. For this article, our use of the word getting ripped will mean reducing the fat between the muscle and skin to show muscle definition of those muscles.

Basically, the difference between the method of Building Muscle Mass and Getting Ripped is…

• During the Bodybuilding Muscle Mass Phase, you are building your muscles as much as you can and gaining muscle weight.

• During the Getting Ripped Phase, you are toning your muscles and losing fat.

You will have to change your workout technique as well as your diet between the two methods of training. To increase body muscle mass, you will consume more calories then you burn and lift heavier weights with fewer reps and sets. Check out my article on Building Natural Muscles Mass.

But for getting ripped, you will eat less calories then you burn and you will lift less weight while performing more reps and sets. In addition, you can attack those fat cell from a different angle by doing some form of cardio program which will help burn calories. For more information about combining both weight training and cardio workout, read Tips On Getting A Ripped Body.

In the next article, we will cover Building Muscle Mass, The Basics.