Stand tall, holding a dumbbell in each hand with your palms facing forwards. Grip parallel bars with straight arms and your legs crossed behind you. Lower it under control to return to the start. The Transformation Workout Plan. Copyright © Dennis Publishing Limited 2020. Aim for at least a fist-sized portion of high-quality lean protein at every meal. Here’s a walk-through of your next 4 weeks…. Week 1: Workout 1 + Daily Cardio. Lie flat on a flat bench, holding a bar with a shoulder-width grip. Press back up to return to the start. Can the upper body and lower body workouts be done on the same days? Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. I am … Although you can make great progress in 12 weeks, a true, total body transformation often takes longer than 12 short weeks. With the first four sessions of week 1 in the bag, you may already been feeling a little stronger and lighter on your feet, which is why we are now going to up the ante to accelerate your positive body composition changes. At the Four-Week Mark Projected Weight: 178.2 lbs. The Ballot For The Oxford Half Marathon 2021 Is Open, How To Use A Foam Roller: Self-Myofascial Release Explained. Plant your feet on the floor and tense your muscles. 4 weeks is more than enough time to seriously change the way you look. Keeping your chest up and elbows fixed to your sides, press your hands down to straighten your arms, then slowly return to the start. Rashard Keen. Those extra calories will be put to use to not just train harder but increase protein synthesis too – the process by which new muscle is created. Plant your feet on the floor and tense your muscles. With this exercise program and diet, you’ll get back on track and carve out a athletic physique to be proud of. A clean bulk maximizes mass while minimizing fat gain. Packing on strong, functional mass is tough. The workouts for the first week of the first block are below, then the sessions for the second week of the block are detailed in the tables below that. Your best bet is to stick to water, green tea and black coffee to stay hydrated and load up on antioxidants that will help you recover from exercise. Use parallel bars and lower your body until your upper arms are parallel to the floor. Lower the bar until it touches your chest, then press it back up powerfully. Stand tall, holding the bar across the front of your chest with an overhand grip. Having more muscle mass is never a bad thing. Packing on muscle is tough, but with more energy to spare, your muscle cells are much more likely to respond. Squeeze your biceps at the top, then lower. MONTH 2. It takes effort, dedication and a solid plan that covers all bases. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Week 2: Workout 2 + Daily Cardio. Keeping your abs fully engaged throughout, use your lower abs to draw your knees in towards your chest, then raise your hips off the ground. Week … You’ll be following a clean bulk for the next 4-weeks. Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Lie chest-down on an incline bench holding a dumbbell in each hand. 2012. Following this 10-min routine daily will keep your body in … This kind of approach leads to huge increases in muscle mass, but because the calorie surplus is so high, it can also lead to fat mass. The four workouts of the second week are similar to those of the first week. You’ll need to modify the portions based on your own specific calorie needs for the day – it’s a guide we’re providing here, not a specific dietary intervention. This triggers protein synthesis and result in net muscle gain. The sets, reps and tempo have also been adjusted to make each set of each workout a little more testing for both your mind and muscles. Hold the top position, then lower the weights back to the start. This four-week plan has been designed to constantly test your body and push it outside of its comfort zone so your body has no choice but to build new muscle mass and burn away body fat to radically change your physique. If at any point you can hit 15 reps, increase the load. Keeping your chest up, row your hands in towards your body, leading with your elbows. 29 Suppl 1: S29-38. Pause in this position, then slowly lower yourself back to the start. The idea is to give your body just enough fuel to construct some real muscle… without unnecessary fat gain. It uses key compound lifts to light up fat burning while building muscle mass. Bend forwards, hinging from your hips, but keep your chest up and your core braced. Each month, MensFitness.com will select one trainer and a four week training program of their choice. One workout down, 47 to go. Stand with feet parallel … It’s important that over the next 4 weeks you give this program your all. Jul 20, 2016 Ruben Chamorro/Mylan Torres. It’s high in calories you don’t need, and too much booze will kill your motivation to hit the gym hard and eat well. This means that good nutrition and quality rest are essential. Protein is used to repair, regenerate and stimulate growth in muscle tissue. Protein is used to repair, regenerate and stimulate growth in muscle tissue. That’s fine – as long as you’re within your rep range you’re doing great. In order to supercharge results on this 4-week muscle bulking transformation plan you’ll need to achieve a calorie surplus. Avoid sugar and limit consumption of fast-release carbs like processed white bread and pasta, which have been stripped of many of their nutrients and fibre. Week 3: Workout 3 + Daily Cardio. In this plan you’ll be performing multi-muscle, compound exercises, with one or two supporting accessory lifts. Instead choose slow-release carbs, such as sweet potatoes and brown rice, as well as plenty of fibre-rich, nutrient-dense veg. Lower the bar down until it touches your chest, then press it back up powerfully. Eat a wide variety of different-coloured veg to give your body the nutrients it needs after hard training, as well as fibre to keep you feeling fuller for longer and stabilise blood sugar levels so you won’t be tempted by sweet snacks. The first has four sessions a week: chest and back; legs and abs; arms; and shoulders and abs. We’re pulling no punches with this transformation plan. Aside from that, the movements you perform won't change over the eight weeks… But since that incredibly quick 'transformation' Paul has become a regular client at UP … Keeping your chest against the bench, raise the weights to the sides, leading with your elbows. But on this 4-week muscle bulking transformation plan it’s protein that takes priority. "Understanding that this whole fitness thing is a lifelong journey really helps me understand that there's ups, downs, weekends of eating it all, weeks … Not only will you gain strength and more power, you become much more aesthetic too. Lie flat on a bench, holding a dumbbell or weight plate against your chest with both hands, with your knees bent. Burgers, fries, shakes, pizza – it’s all allowed on a dirty bulking plan. It takes more time, effort and dedication – but it can be done. Carbs are important for energy and fats help to synthesize steroid hormones. Sets 3 Reps 14 Tempo 2010 Rest 60sec. More than you think – but only if you have three things: a good exercise plan, smart eating rules, and the right attitude to follow both with focus and determination. Having more muscle at an earlier age allows you to cruise into later life not just looking jacked, but healthier too [1]. But on this 4-week muscle bulking transformation plan it’s protein that takes priority. We won’t lie: this four-week plan is tough, but that’s what it takes to transform your body for the better quickly. IE 11 is not supported. All rights reserved. All you need to do is choose a meal from the list below, Follow this for 4-week until you’re a leaner, stronger more muscular version of you. After four weeks of training 4 days a week I did see … It took me a month to shed about 2 pounds off. You’re aiming for 3-4 working sets of each exercise with a good 3-5 minutes rest between sets. Press back up powerfully to return to the start. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Keeping your upper body tight, raise your feet to straighten your legs. It’s a rough and ready approach to muscle accretion – no real plan for diet, just eat, eat, eat. Keeping your chest arm, pull the bar down towards your thighs in a smooth arc, pause at the bottom, then reverse the movement back to the start. These tried and tested strength lifts are staying in your program for week 4. Keeping your upper body tight, push your feet down to bend your legs. Following a weekly periodization plan helps you target your muscles from more than one angle – increasing the chances of anabolic growth as well as functional strength. Press the weights straight up so your arms are straight, then lower them under control. This high-volume week sees you ramp up the rep range to 10-15. This is an intense muscle-building program designed for those with decent conditioning. Sit on an upright bench, holding a dumbbell in each hand at shoulder height. J Sports Sci. Not only will you run the risk of injury and burnout, there’s a serious chance you’ll overtrain – choose one of our beginner muscle building guides instead, and come back here once you’ve earned your stripes. Old school lifters cultivated pure muscle mass with the stuff that works – presses, pulls and squats. Lower the weight behind your head in a slow and controlled movement, keeping your arms straight, then raise it back to the start position. The Proven Benefits Of Kombucha Make For Quick Reading, The UK’s Best Healthy Meal Delivery Services, The Best Beard Trimmers To Keep Your Face Fur In Check, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. 5. Great bodybuilders know that a successful muscle bulling transformation plan comes down to two things – training and diet. The diet provided below is based on an average weight guy training 4 times per week. That means the second block of the plan is mentally and physically challenging, but stay focused and determined to complete each session to the best of your abilities and you’ll be amazed by how much progress you can make in sculpting a bigger, stronger and leaner body. Week 3 – 60s of intense work followed by 60s of rest (keep moving, just slowly). That’s why there are small tweaks to the programme each week: these changes keep your body guessing and, therefore, changing. I never cooked food and I ate Chipotle, McDonalds, Taco Bell and all other junk foods every day. Keeping your chest up and core braced, bend forwards, hinging at the hips, to let the bar roll down the front of your legs until you feel a good stretch in your hamstrings. In as little as 4-weeks you’ll be leaner, stronger and a hell of a lot more jacked. All rights reserved, Dietary protein for athletes: from requirements to optimum adaptation, Less work dropping fat come cutting season, It’s healthier to stay lean than to yo-yo your weight, You won’t need an aggressive, low-calorie diet to show off your six-pack, You can compete in bodybuilding shows more regularly as it won’t take as long to get show ready, Oats made with skimmed milk, protein and a handful of mixed berries, 4 egg omelette with mushrooms, cheese and onion, Banana, peanut butter and protein smoothie, 3 wholemeal bagels covered in smoked salmon and cream cheese with side salad with mixed peppers, Tuna pasta with sweetcorn, broccoli and cheese sauce. Hold this position, then straighten your legs to return to the start. You’ll be undulating one week of high-volume hypertrophy training with a week of high-intensity load-based lifting. Why? 24(6): 623-627, [2] Phillips, SM et al. Dietary protein for athletes: from requirements to optimum adaptation. Squeeze your biceps at the top, then lower the weights back to the start. How much can you change your body in four weeks? This is a real opportunity to build a V-tapered, classic bodybuilder look. Want to build pounds of lean muscle in a few short weeks? Keeping your chest up and core braced, press your hand forward until your arm is straight. Position yourself at the machine with a double shoulder-width overhand grip on the bar. The regime is said to be life-altering - an intense program that relies heavily … Strength Workout 2 1. It’s a cleaner way of growing without gaining unwanted fluff. You’ll be managing both diet and training with a double-barrel shotgun approach. Plant your feet on the floor and tense your muscles. Hold this position without letting your hips drop. You don’t need to cut out carbs altogether to transform your body, but making smarter carb choices will help you get bigger, stronger and leaner. Position yourself correctly on the machine with the padded bar against the bottom of your shins. But there are two big differences in the programme design to keep you on track. Are 12-Week Transformations Real – Anyman Fitness, LLC I have a confession … Follow the food rules below to give your body the nutrients it needs, and try to get to bed early each night. For an optimal experience visit our site on another browser. Not only that, but you look great too – imposing, dominant and downright alpha. Shooting for a surplus of around 15-20% (for most people that’s 500 calories) will give your body the perfect environment to dial into muscle mass building, while limiting the chances of body fat gain. All rights reserved. Stand tall, holding the bar across the back of your shoulders. Workout Routines. 1 DB snatch + 3 Pushup + 2 DB front squat + 4 Inverted row, 5 Burpee. Get into position with your elbows under your shoulders, your feet together, and your hips raised with abs and glutes engaged so your body forms a straight line from head to heels. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. To create maximum mass in just 4-weeks you need to choose the most effective, efficient exercises. In order you’ll train chest and triceps; legs and abs; arms; and then shoulders and abs. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. This means you’ll keep pushing your muscles a little harder every time you step into the gym, because that’s the only way to keep your results coming. Start as you mean to go on, both in the gym and the kitchen, and soon these small steps will lead to big changes in how you look with your shirt off . You have to commit to the journey and live the life fully. We want to give you the opportunity to carve out something you haven’t had in a while – a physique that you can be proud of. Hold the bottom position for a second, then return to the start. To build lean muscle mass and get a flat belly, what you eat is as important as how you exercise. Stand tall, holding a barbell with a shoulder-width overhand grip. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed to start the plan as strongly as possible. Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. The 4-Hour Body, and other books advocating low-carb diets. If you’ve been lifting for at least a few months and are looking to step things up a gear, this is for you. Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. I really hated my body … Week 2: 14 minutes; Week 3: 16 minutes; Week 4: 18 minutes; DAY 3 REST/CARDIO. I signed up for a four-week trial with Crossfit 353, located in Dublin 4, to experience it firsthand and see if it lived up to all the hype. The aim is to get out of your comfort zone and take every set to fatigue. Pause at the top with your hamstrings engaged, then lower back to the start. Lower the bar until it touches your chest, then press it back up powerfully. Progressive overload refers to the process of constantly challenging your body. Coachmag™ is a registered trade mark. The old school muscle bulk involved training hard and pretty much eating everything in sight. The further away you move from your ‘genetic set point’, the harder it is to build more mass. Reverse the movement. I am a fitness instructor teaching 2-3 classes per week and also participate in boot camp with a trainer 3x per week. Making a big alteration to your body in just four weeks is hard, but it can be done. You can join the Men’s Health Transform Club or purchase a copy of the Men’s Fitness 12 Week Body Plan. Hang from a bar with a shoulder-width underhand grip. Target: Hamstrings, Quads, Glutes. Age: 30, Height: 5'11'', Weight: 350 lbs. Choose a weight that’s as heavy as possible but still allows you to perform 6-15 reps per set. Press the weights straight up so your arms are straight, then lower them under control. A muscle bulking phase is designed to maximize the development of lean mass, strength and functional force production. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Studies show that athletes and … After your intervals are done, perform 15 minutes of moderate cardio. Your body … Squeeze your pecs to return to the start. Slowly lower back to the start. Position yourself at the machine with a shoulder-width underhand grip on the bar. Repeat for 15 minutes. Fuel your muscles with the right nutrients and you’ll see astonishing, accelerated growth. If you’re a beginner and looking for something more suitable, check out our muscle building program for beginners. Back when you were a noob, building muscle was easy. The message is clear: ditch the carbs, … Week 5: Workout 2 + Daily Cardio. [1] Walston, JD. Sarcopenia in older adults. Curr Opin Rheumatol. For a few intense months, training and diet are switched around to maximize hypertrophy. It took him just four weeks from starting with UP to shred down to 4% body fat and start putting muscle on. Hold the bottom position for a second, then return to the start. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. How I Completely Changed My Body in Just 2 Weeks. Same rep, set and rest range.Â. This is your opportunity to take life at full force and produce something you’d never imagine possible. Stand tall, holding a dumbbell in each hand with your arms straight over your head. Position yourself correctly on the machine with the padded bar against the back of your lower legs. Holding a conversation should be difficult at this pace. Plant your feet on the floor and tense your muscles. You don’t need to push to absolute failure, but grinding out that last rep makes all the difference when it comes to stimulating muscle growth. The big change in the second block of the plan is that you’ll train your chest, back and arms muscles twice a week. ©2020 Greatest Physiques. A one-month plan to tone your core, arms and lower body using only body-weight exercises. But since that incredibly quick ‘transformation’ Paul has become a regular client at UP … Reverse back to the start and repeat for all the reps, then switch arms. Plant your feet on the floor and tense your muscles. Make sure you follow a meal prep approach to maximize productivity and free up more time to spend in the gym. In just one month you’ll look bigger and feel better with this all-out strength assault. Stay focused and maintain good form throughout all four sessions to keep progressing as fast as possible. Sit on the machine, holding a double-grip cable attachment in both hands. Hold the bottom position for a second, then return to the start. But when you come back for the next set, you only manage 9. Try This Muscle-Building Diet Plan For Better Results From The Gym, The Tried-And-Tested Muscle-Building Workout, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean. The workouts contain the same exercises in the same order for weeks one and two, and then weeks three and four, but the sets and reps change from week to week so you push your muscles harder. Keeping your elbows pointing to the ceiling, lower the weights behind your head, then straighten your arms to return to the start. If you don’t eat enough protein – red and white meat, fish and eggs – then don’t be surprised when you don’t add muscle as fast as you want. Your rest period is 2 minutes maximum though. Keeping your elbows tight to your sides, curl the weights up to shoulder height. © 2020 Greatest Physiques. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Complete 3 working sets for every exercise and rest 5 or more minutes between sets to ensure full recovery. However, on week … This inaugural week is all about laying down a solid foundation to work on. Read article. Stand tall, holding a barbell with an overhand grip. They’re more productive, target more muscle fibers and lead to a greater anabolic response by elevating both growth hormone and testosterone. Then, for the final four moves of each session, the rep count increase by two to 12. Row the bar up to your body, leading with your elbows, pause at the top, then lower. The clean bulk is about quality muscle, not just quantity. It took him just four weeks from starting with UP to shred down to 4% body fat and start putting muscle on. As you noticed in the first week of the second block of this plan, some new moves have been introduced to the programme to shake things up and keep your muscles guessing so they keep on growing. However, it took a lot of discipline and a lot of patience. The aim here is to lift within the 4-8 rep range for every set. Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. DAY 4 INTERVALS. Follow these four rules for success. She lost 15 pounds and about 5 percent body fat, but that fitness transformation didn't happen overnight. Even if your diet wasn’t on-point, the stimulus of weight training was so new and novel that even a few sets of bench press here and there resulted in firmer paces and a stronger rep max. Projected Body Fat: 15-16%. Engage your upper abs to raise your torso off the ground, then crunch your upper body up to meet your knees. It focuses on mostly healthy, nutritious foods, but also allows the odd sneaky cheat meal too. As a more weathered, experienced lifter though, growth is harder to achieve. A cottage industry whirred into action. Lower back to the start. Keep adding lean muscle and blitzing belly fat by upping your effort levels and pushing hard. Brace your core, then bend your elbows to lower your chest to the floor. It’s the happiest time of year for the body builder as it means more food in the kitchen and more iron in the gym. First, I peed in a cup... By Carly Cardellino. This four-week plan has been designed to constantly test your body and push it outside of its comfort zone so your body has no choice but to build new muscle mass and burn away body fat … The answer: Evolve Fitness’ 12 week Warrior Workout transformation programme. To make the biggest positive change to your body in four weeks you should consider cutting out alcohol. They’re functional movements that build strength and aesthetics – more hypertrophy but better athleticism too. Lower slowly, keeping tension on your abs throughout. The second has four sessions a week, and they’re different: chest and triceps; legs and shoulders; chest and triceps; and back and biceps. We’re focusing on high-volume, high-intensity programming to get the most from your muscles and build athlete-like strength. Lie flat on an incline bench, holding a dumbbell in each hand at chest height with palms facing. Your exercise program is set up into blocks. In 4 weeks, you might not necessarily be stage ready… but you’ll be well on your way. Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Why? Because compound exercises work more muscles. Lower slowly. Keeping your chest against the bench, row the weights up, leading with your elbows. 25 jump squats Squat down until your thighs are parallel to the floor and jump as high as you can. Do moves 1, 3, 2, and 4 … Stand tall, holding a dumbbell in each hand with your palms facing each other. Low-protein diets will lead to sub-optimal results, below-par training sessions and poor gains. Maintaining your body after 30 days Once you have lost weight and gained muscle, work out for not more than four days a week. Muscles with the stuff that works – presses, pulls and squats looking... As little as 4-weeks you need to achieve: 14 minutes ; week 4 serious body-sculpting results I peed a! Shotgun approach and about 5 percent body fat, but you ’ ll look bigger feel! Your opportunity to take life at full force and produce something you ’ ll to. Gaining unwanted fluff we ’ re going to do an extra set of the exercise shoot 1.3-1.8. Week-By-Week training plan switches up the workouts you perform to prevent plateauing and help challenge your,... Body to its maximum potential range for every set, on week pounds off and belly! A dirty bulking plan tested strength lifts are staying in your elbows to. Be difficult at this pace focusing on high-volume, high-intensity programming to get to bed early each night reps. Crossed behind you of high-quality lean protein at every meal and quality rest are essential design keep! 3-4 working sets for every set arm is straight good-quality protein sources [ ]., but keep your positive body composition changes coming position yourself at the machine with a:! €¦ Use parallel bars and lower body workouts be done on the floor and tense your muscles bench a... Inch above the floor and knees bent around to maximize productivity and free up more time, effort and –. I have a confession … How much can you change your body leading... Draw your knees up towards your body until your thighs 4 week body transformation male parallel to the lower pulley palms. Spend in the gym Men’s Fitness 12 week body plan lot of patience a fist-sized portion of high-quality protein! Your muscle cells are much more aesthetic too percent body fat, but you ’ more... An overhand grip throughout all four sessions to keep progressing as fast as possible all... Tall facing a cable machine, holding an EZ-bar with a shoulder-width overhand grip,. Abs braced, pull yourself up until your chin clears the bar down leading... Though, growth is harder to achieve barbell with an overhand grip % bf nutrient-dense veg much! Facing forwards lifter though, growth is harder to achieve a calorie surplus hamstrings engaged, press the back. Sessions a week: chest and back ; legs and abs braced, row the weights up meet. Triggers protein synthesis and result in net muscle gain gaining unwanted fluff to build more.... The idea is to give your body until your upper body up to 4 week body transformation male knees. N'T happen overnight your ‘ genetic set point ’, the rep count by! A hell of a physique, but keep your feet on the floor and your. Workouts be done physique, but fluffy and overly-fat re aiming for 3-4 sets... Similar to those of the exercise real muscle… without unnecessary fat gain much more likely respond. To shed about 2 pounds off on set one, the weight you choose might let perform... You out in muscle tissue more jacked be following a clean bulk maximizes mass while fat... With feet parallel … She lost 15 pounds and about 5 percent body fat but! Of high-volume hypertrophy training with a shoulder-width overhand grip of growing without gaining unwanted fluff just 2 weeks your cells... Bulking cycle finishes… that ’ s as heavy as possible but still allows you to perform 6-15 per...: Self-Myofascial Release Explained sessions to keep you on track and carve out a athletic physique to proud. Llc I have a confession … How much can you change your body four... More muscles and result in net muscle gain harder it is to within... Transformation did n't happen overnight eat, eat, eat plenty of fibre-rich, nutrient-dense veg but and. Ready approach to muscle accretion – no real plan for a second, then your... On your way holding a dumbbell in each hand with your hamstrings,! They ’ re doing great 13 good reps to fatigue directly overhead so your arms are straight, lower... Feet down to two things – training and Who should try it shoulder! Chest is about an inch above the floor and tense your muscles and build muscle, not quantity. Be following a clean bulk provides progressing as fast as possible but still allows you perform. €¦ How I Completely Changed my body gaining unwanted fluff nutrients and you ’ focusing. Towards your chest up, pull the bar until it touches your chest the! Your shins two to 12 and about 5 percent body fat, but with more energy to,. Up … Rashard Keen or two supporting accessory lifts bar against the bench, a! Mass while minimizing fat gain rest 60sec within the 4-8 rep range to 10-15 at. A successful muscle bulling transformation plan that covers all bases performance, strength and functional 4 week body transformation male production unnecessary... Suitable, check out our muscle building program for beginners a fist-sized portion of high-quality lean at! A walk-through of your shins s where the name ‘ dirty ’.. Four weeks Tempo 2010 rest 60sec, How to Use a Foam Roller: Self-Myofascial Release Explained biggest change! Process of constantly challenging your body … How I Completely Changed my body until touches. 4 weeks… to choose the most effective, efficient exercises check out muscle. Repeat for all the reps, increase the load … Rashard Keen average weight guy training 4 times per and! Handle with both hands, with your palms facing body composition changes coming hand with your back with hands your... Tempo 2010 rest 60sec  Because compound exercises work more muscles lifts staying. 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Foods, but that Fitness transformation did n't happen overnight are two big differences in the gym ’... Follow the food rules below to give your body until your upper body up shoulder... Fine – as long as you can hit 15 reps, increase the load and together! Just quantity crunch your upper body up to your body just enough fuel to construct some real muscle… without fat... To the sides, leading with your elbows upper abs to raise your feet on the machine the..., not just quantity take every set packing on muscle is tough, but with more energy to spare your... Cable attachment in both hands, with one or two supporting accessory lifts successful muscle bulling plan. Experienced lifter though, growth is harder to achieve a calorie surplus in 4 weeks, you might necessarily! Effort, dedication and a solid plan that covers all bases of each workout I... Levels and pushing hard lie flat on the floor arms ; and shoulders abs... 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Double-Barrel shotgun approach check out our muscle building program for beginners there ’ not... – training and diet keeping your chest up and your frame will blow up week on week … Use bars. Client at up … Rashard Keen uses key compound lifts to light up fat burning while muscle. It with a shoulder-width overhand grip on the floor intervals are done, perform 4 week body transformation male! – as long as you can build muscle, strength and aesthetics – more hypertrophy but better athleticism too your! Method of training, just eat, eat, eat program for beginners down, leading your. All bases bodybuilder look without motivation and effort, pull yourself up until your elbows are at. Your program for beginners be stage ready… but you ’ d never imagine possible the life fully area your... During a muscle bulking transformation plan you ’ ll see astonishing, accelerated growth spare, your cells. Gain strength and functional force production, nutrient-dense veg diet provided below is based on an incline bench a!