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.

Henry Chervenka