Week 4 of Muscle Building is your last and final week for this program. This final week you will be working your…

• Chest
• Legs
• Back

All big muscle groups will burn a lot of calories during and after the workout.

Chest

You will be doing a Decline Dumbbell Bench Press that will work the outer and lower part of your chest.

Legs

The best exercise is the Front Squat. This is where the barbell is placed in front of the head and resting on your shoulders. It is a very difficult exercise mentally, but once you get over that mental barrier, it is a great exercise for your thighs because you can get more of a stretch with this type of squat.

Back

And finally for your back, a Bent Over Row using a Barbell. This exercise will work both sides of your back at the same time.

As mentioned in the previous Muscle Building in a Rush videos, the technique used here is a circuit style training were you will do all three exercises back to back with no rest. After you have done all 3, you will take a sixty second rest and repeat the circuit. The circuit will be done for a total of eight times. Since you are targeting the larger muscle groups, you will be using heavy weights. Use weights that you can do four to six reps with.

In this last video of Muscle Building in a Rush, Vince and Arnel go through each exercise and show you the proper form and speed at which you should be doing these exercises. They will also give a couple variations that you can try to target different muscles groups. You can try each of the variations and see which works best for you.

The following are links to the first 3 articles and videos of Muscle Building in a Rush…

Muscle Building in a Rush Week 1

Muscle Building Week 2

Muscle Building The Third Week

In Week Three of Muscle Building, you will be targeting the Large Muscle Groups. This will not only Build Muscle Mass more effectively, but you will also be burning more calories with this circuit type training.

This week, you will be working the…

• Legs
• Back
• Shoulders

For the legs, you will be doing a Trap Bar Deadlift. For the back, you will be performing a standard Pull Up. And finally, for the shoulders you will be doing a Barbell Military Press.

If you don’t have a Trap Bar, you can substitute it with a regular barbell and do your deadlifts.

Like the previous weeks, you will be executing the same rotation for your reps and sets. You will be doing all three exercises back to back without any rest. After you have done all three exercises, you will rest about 60 seconds and repeat the circuit. This circuit should be done for a total of 8 sets. Your target weight should be heavy enough for failure at about 4 to 6 reps. This workout is designed to get your muscles to lift heavy weights so that you will be able to grow muscle in a rush.

Diet

One thing these 4 videos (Week 1 thru 4) do not cover, but is very important is “Your Diet”. Carbohydrates are very important for this type of muscle building workout. You will need a lot of energy for any type of circuit training. And, you will have to make sure you eat plenty of protein because of the heavy weights. You will need the protein to help repair and build your muscles.

In this weeks video, Vince and Arnel take you through all the exercises and show you the correct form and techniques you should be using.

In Week Two of Muscle Building, you will be working out the…

• Chest
• Legs
• Back

For the chest, you will do an incline dumbbell bench press. For the legs you will be doing a barbell squat. And finally, for the back you will be doing a one arm bent over row.

For the one arm bent rows, it is important that you do both the right and the left side for this exercise. That is all. Nothing to it. But, as in week one, you will combine all three exercises into a circuit. This means you will be doing the incline bench press, squat and one arm bent rows back to back without any rest.

Your weights should be heavy in each exercise. You should max out around 5 or 6 reps with these heavy weights. At the end of each circuit, you will rest for about 60 seconds and repeat the circuit. You will do the circuit 8 times total. Now in the beginning, you will find that this circuit exercise is fairly easy. But once you hit around that 7th or 8th circuit set, you might be able to lift the bar once. But keep in mind to always keep good form.

Also, you should strive to explode in each movement so you get the full benefits of each workout. Vince will explain more about the explosive technique in the video below. Also, in the below video Arnel will show you how to do each exercise with good form.

The reason you want to use heavy weights with few reps instead of light weights with many reps is because the heavier the weight, the faster the muscle will grow. Using heavier weight will also fatigue the muscle faster which means you can spend less time in the gym and get faster results.

Up next is Week 3 of Muscle Building.

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

For some who start bodybuilding, they focus so hard in developing Bigger Biceps, they can get carried away and forget their triceps and forearms. The point I would like you to keep in mind is to put equal time and effort in developing the rest of your arm as you do your biceps. The results will give you a well developed and proportional arms.

When working the biceps, you have many different types of exercises you can perform. This is a big plus for you since you will never get bored with just one exercise. The second advantage in having different types of exercises to perform is the ability to use Muscle Confusion to Break Your Bodybuilding Plateau.

The Biceps

The technical name for the bicep is called Bicep Brachii. The “bi”cep is given its name because it is a two headed muscle. And for the same reason the “tri”ceps is given its name, because it has three muscles.

The bicep muscle serves two functions…

• To bend the arm up from a straight position
• To twist and rotate the hand

This ability of the bicep to twist and rotate the hand makes using dumbbells the prime choice when working the biceps.

When using dumbbells, try to twist your hand upwards to get a fuller range of motion in your rep and to activate the bicep more. This movement starts with your palm facing toward your thigh when your arm is straight down. When you lift the dumbbell upwards, you should end up with your palm facing the ceiling.

Another variation is called Concentration Curl. This type of movement will help in your high peak biceps. It involves you to curl one arm at a time and really focus all your energy in every rep. These reps should be done slow and controlled.