Free Essay Sample on How to Gain Muscle in Weeks

Introduction

Today, muscularity is considered to be part and parcel of life among men. Men who are more muscular generally look good, and ladies tend to be attracted to them. Another reason why building muscularity is essential is that it reduces the amount of fat in the body by burning any excess fat accumulated in the body. Although many men would love to build their muscles, it is usually not easy for them as they lack a clear workout plan to build their muscles by adding more mass and strength.

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A well-planned muscle building workout plan is usually key to realizing one's goal of having big muscles. The availability of the internet and social media platforms such as Instagram, Facebook, Twitter, among others, have provided us with an overwhelming amount of data and information, which has made it hard and confusing to differentiate a helpful muscle building workout plans from ineffective ones. That is why it is always important to enlighten people on the appropriate workout programs to help them build their muscles in weeks without straining much. This essay is good to provide a four-week workout plan that can be utilized by anyone aged 18 years and 22 years old to successfully build their muscles in just four weeks.

Muscle-Gaining Process

There are many workout plans that different gym trainers recommend for their clients. Many of these workout programs are effective if strictly followed. Therefore, there is no specific workouts that works better than others. Additionally, there is no timeframe set for those who want to build muscles. It all depends on the trainer and how they have planned to carry out the workout program on their clients. This four-week workout process will be based on building muscles by balancing the weight lifting exercises, adequate volume, and strength-boasting techniques.

One important thing to note in this muscle-building process is that every set of workouts, whether for larger or smaller muscle groups, will be preceded by fat burning exercises to reduce the amount of fat accumulated in the muscles. Several pre-muscle building exercises will be utilized to burn the fats in this muscle-building workout process, which include yoga exercises, cycling, running and jogging, and swimming. According to Little (2014), the muscle-building process enables the body to burn even more fats, which leads to more metabolism that results in increased calories needed for the body's daily functions (22). The overall result of this is that a person gains more muscles as they lose fats. This underlines the importance of burning the fat even before taking part in the weight lifting exercises as it will provide more calories to lift the weights.

Exercises

In the first two weeks, the muscle-building workout process will involve lifting heavy weights and other mass-building exercises. Here a person will be required to do 6-10 sets of lifting weights of different masses. The participants will be required to start from normal weights to lifting even heavier weights. The weight lifting should include isolation muscle building exercises of the legs, back, shoulders, and chest as the emphasis will be on lifting as much weight as possible to gain more strength and increase the muscles' size. During this duration, the size of the muscles will not be emphasized. Therefore, one will be required to do eleven sets of large muscle-building exercises with the exception of the shoulders, which will require fifteen sets of lifting weights. The above body parts should be exercised once in three days during this period of two weeks to allow ample time for recovery. Research has shown that ample recovery time is always crucial to building more muscles over a short period (Bagchi et al. 43). Doing many exercises involving all the body parts mentioned above in a single workout can easily lead to a muscle-wasting state where, instead of building the lean tissues that assist in building big muscles, they are broken down, and hence there is no progress. Therefore, to gain muscles in only four weeks, one will require the right balance of doing the workouts and resting adequately to recover.

The three-day workout will involve split pairs of the large body parts (shoulders, back, chest, and legs) with smaller muscle groups such as the traps, abs, calves, biceps, and triceps muscle-building workout. This will allow adequate resting and recovery of the persons taking part in the workouts, and this will ensure that they are always fresh when going to their heaviest compound weight-lifting exercises. It is also important to note that the heaviest compound exercises should not be overdone as they may also destroy the lean tissues, which would hinder the building of the muscles. Every workout should be done as exactly outlined in this muscle gaining process for optimal results.

Strength Building Techniques

One can have big muscles but lack strength. This is why intensity boosting exercises are very important for those who want to build big muscles. The strengthening of the muscles will be done in this second phase of the muscle-building process. To build on the muscles' strength, a person will be required to do more number of reps with much emphasis on intensity. The recommended reps in this phase of the strength-building process should range from ten to twelve sets for each of the workouts, which is ideal for boosting the muscles' growth. During these two weeks, the muscle-volume building exercises will be slightly increased by adding more isolation exercises that one will be required to perform before taking part in shoulders, back, legs, and check workouts.

One strength-building technique that can be used in this program is the pre-exhaustion technique. The pre-exhaustion technique drastically increases the intensity of workouts (Little 26). When using this technique, one must fatigue the target muscle using an isolation exercise, then hit the fatigued muscle with a compound muscle exercise. If this is done in the right way, the target muscle will not fail before the assistance muscles are worn out. For instance, if one performs chest compound exercises, the triceps should not be the weak link that will make the person to terminate the set.

Like in the last phase, this phase will also continue to employ a three-day split. However, in this case, the main body parts will be paired differently. First, the biceps and triceps will be trained in day one, back and chest in day two, and legs and the shoulders in day three. This change will aim to provide a slightly different stimulus that will trigger the muscles' new growth. Each workout will include several sets to increase the intensity of the muscles. Only one set per the four main parts of the body will be done to avoid overtraining the muscles, which may lead to wasting of the muscles instead of building them.

Conclusion

In conclusion, the importance of consistency and staying focused cannot be emphasized. A person should not just have a one-hour exercise session. Within that period of four weeks, a person will need to undergo long and intense muscle-building exercises to obtain the results. Muscle-building within four weeks cannot be so easy, and therefore, one would need to be persistent, and he or she should have high endurance levels. However, if a person follows the muscle-building process that has been provided in this essay, the results of their hard work will be worth every drop of their sweat. In just four weeks, big muscles may just be a distant away.

Works Cited

Bagchi, Debasis, Sreejayan Nair, and Chandan K. Sen, eds. Nutrition and enhanced sports performance: muscle building, endurance, and strength. Academic Press, 2018.
https://scholar.google.com/citations?user=wiCTwdYAAAAJ&hl=en&oi=sra.

Little, John R. Max Contraction Training: The Scientifically Proven Program for Building Muscle Mass in Minimum Time. McGraw Hill Professional, 2044.
https://scholar.google.com/scholar?cites=7106912558102846929&as_sdt=2005&sciodt=0,5&hl=en.