If you are looking for an ideal way to build muscle mass within just eight weeks, we recommend that you stick to the following training plan. This is based on intensive training four days a week.
So-called basics are carried out on these four days. These are exercises that relate to bench press, deadlift, squat or military press. The advantage of performing these special exercises is that you can train with extremely heavy weights, which can train large and, at the same time, a larger number of muscle groups in particular. Great emphasis should be placed on ensuring that each workout for building muscle always consists of five sets and a maximum of ten repetitions. The basics require a different number of repetitions, which we will discuss in more detail in the following text.
Training to build muscle for a period of four days
For the muscle building workout we suggest Monday, Tuesday, Thursday and Friday. A break should be taken on Wednesday so that the muscles are not overstretched and have enough time to recover. Saturday and Sunday we let the whole body rest. The workout is structured as follows:
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Montag – Workout A
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Tuesday - workout B
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Donnerstag – Workout C
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Friday - workout D
Every workout starts with the basic exercises. With these, the repetitions take place according to the following list. It starts with sentence 1 and ends with sentence 5. The starting weight corresponds to approximately 75% of the highest repetition number of the trainee. It is always trained in 5 sets with the respective repetitions:
- Set 1 → 5 reps
- Set 2 → 4 reps
- Set 3 → 3 reps
- Set 4 → 2 reps
- Set 5 → as many repetitions as possible
If the training person finds that three or more repetitions are still possible in set 5 without any problems, then it is advisable to increase the weight by 2.5 kg. However, if it is found that the forces are slowly decreasing, the weight should be reduced accordingly. Our recommendation in this case: Choose a weight reduced by 7.5 to 10%. This can be used until it is noticed that the intended number of repetitions can be achieved again without difficulty.
Workout for at least 8 weeks
The following muscle building workout is suitable for a duration of at least 8 weeks and should be held as long as possible before another training variation is tried.
Muscle Building Workout A - Basic Squats
The exercises Barbell Shrugs, Dumbbell Stiff Leg Deadlift und Squats should be in five sentences respectively. During the exercises Planks und Seated Calf Raise are four sentences required. We recommend repetitions at
Barbell Shrugs 10
Dumbbell Stiff Leg Deadlift 10
Squats 5, 4, 3, 2, as much as you can
Planks 10
Seated Calf Raise 10
Muscle Building Workout B - Basic Bench Press
The exercises are ideal here Bench Press, Seated Arnold Press und V-Bar Pull Downs in five sentences as Calble Tricep Extensions und EZ Bar Curl in four sentences. The exercises should be repeated
Bench Press 5, 4, 3, 2 times, as often as possible
Seated Arnold Press 10mal
V-Bar Pull Downs 10mal
Calble Tricep Extensions 10mal
EZ Bar Curl 10mal.
Muscle Building Workout C - Basic Deadlift
For muscle building workout C, the exercises Deadlift, Leg Curl, and Leg Press in each five sentences and Ab Wheel Rollouts sowie Standing Calf Raise in your four sentences recommended. Should be repeated
Deadlift 5, 4, 3, 2 times, and as often as possible
Leg Curl 10mal
Leg Press 10mal
Ab Wheel Rollouts 10mal
Standing Calf Raise 10mal.
Muskelaufbau-Workout D – Basic Military Press
We recommend performing Barbell Rows, Incline Dumbbell Bench Press sowie Military Press in each five sentences and Dumbbell Curl sowie Lying Tricep Extencions in your four sentences. The Military Press should be repeated 5 times, 4 times, 3 times, 2 times and as often as you can, as well as all other four exercises mentioned 10 times.
Nutrition plan for an athlete with 3500 calories a day
In the following we have put together a nutrition plan for you as an example for an experienced athlete who consumes 3500 calories every day. Experienced athletes usually have a relatively brisk metabolism, which is why they need a large amount of calories. For this reason, these athletes also consume a large amount of energy that is required for muscle building.
Newcomers to this field, female athletes and seniors have a daily requirement of 2750 to 3250 calories. How many calories are actually needed in the end, should be adjusted by each exercising person to their individual physical activities. For optimal control of nutrient consumption, we recommend using fitness apps and fitness trackers. Thanks to precise input of the food consumed, a large number of professional apps are able to make a very precise calculation of the real work and basal metabolism of a training day.
In our example we assume six meals a day. The first meal will be taken at 7:00 a.m. tomorrow and consists of three egg omelets including cheese, green pepper and onions. There is also a cup of cooked oatmeal and half a ripe banana.
At 9:30 a.m. the second meal - consisting of two spoons of whey protein dissolved in water and a side dish of fresh strawberries and walnuts - is eaten.
The lunch meal is taken at 12 noon in our example plan. We recommend finely chopped poultry fillet with tomato sauce, refined with sour cream. A cup of cooked rice can be served with it.
Two and a half hours after your lunch break you can have a snack in the form of a spoonful of whey protein dissolved in ¼ liter of water. If you like, you can also consume a soft bagel with smeared cheese. A training phase should then follow.
At 5 p.m. we have planned the fifth meal. There are two hamburgers here, consisting of 80% low-fat meat. This is topped with a slice of cheese and a little mustard. Two baked potatoes make the right side dish.
The sixth and last meal of the day is at 7.30 p.m. This consists of two spoons of casein protein dissolved in 250 ml milk. Almonds serve as a side dish.