4 Ways to Build Muscle in 4 Weeks

You can see visible results in lean muscle gains in 4 weeks. Now this is not to say that at the end of a month you are going to have the body of your dreams. If you buy into the hype of getting the ultimate physique overnight this probably isn’t for you.

Not to repeat myself but if you dedicate yourself to your workout and nutrition program you can and will start to see real changes in your body composition.

Your Strength Training Workouts

First, decide on a plan for strength training.  You’ll want to work out with weights three days a week for the month.  Between workout sessions you’ll need to take a day off to allow for recovery and muscle building.

Create a schedule and stick to it.  Consistency is key and if you don’t stick with our plan, you’re not going to see the desired results in 4 weeks.  In fact you might not see any results.

Many muscle building sites will tell you to stick with the big 3 muscle building exercises the squat, deadlift and bench press (using a barbell) and not that it’s a bad plan (especially for beginners) but I don’t believe it’s the be all end all for building a lean muscled athletic body we strive for here.

Vary up the equipment you use. Barbells and dumbells are great but you also can use kettlebells, bodyweight exercises and sandbags to build muscle.

Here are a couple of past articles that will give you some alternative ideas to building lean muscle:

Old School Lean Muscle And Fat Loss Workouts

Forget The Big Bulky Muscles This Is What She Wants

The Number 1 Thing Holding Back Your Lean Muscle Gains

Your Lean Muscle Building Diet Plan

Second, create a diet plan.  In order to build muscle, you have to have excess calories to perform the work.  You may need to add up to a thousand calories a day to your normal intake in order to see quick results.

Especially if you are very thin but this is for everyone. Stay away from the old school see food diet plan you know everything you see eat it to gain muscle. Why? doing that yes you may add some muscle but you more than likely gain a lot more fat.

Some so called experts will tell you gaining muscle and losig fat at the same time can’t be done that’s bull. It can with the right lean muscle building workouts and a sensible diet plan.

Your diet plan should include calories from healthy foods rather than junk that’s high in calories and low in nutrients.  You need to make sure you’re eating plenty of protein.  It’s a good idea to add a protein shake to your day after your workout and on recovery days.

Watch out for the liquid calories. Stay away from the obvious soda, sugar filled juices etc.

Drink lots of water, you’ll be working out hard so you want to stay hydrated.

Here is an article I posted awhile back that will help:

What You Eat Determines Whether You Build Muscle Or Gain Fat

Rest It’s More Important Than You May Think

Third, schedule rest.  Rest is the time when your body is actually doing the most work to build muscle.  A stressful and busy lifestyle is all that’s preventing someone from having more muscle mass.  You need to relax and get at least eight hours of sleep nightly to see quick results.

Don’t discount this step. I know myself I never really concerned myself with it but I was wrong. You tear down your muscles during your workouts they grow while you are resting.

Supplements?

I put a question mark because to be honest I am not a huge supplement guy. To start with a lot of the supplements on the market today are just pure garbage there to take your money. If you are eating a clean and balanced diet I don’t believe you need much in the way of supplements.

Yes a good protein carb mix is essential after your workouts for adding lean muscle. But get it from food! Not always possible I know. That is when a good supplement comes in handy.

Whether you use them or not is up to you. But remember no supplement is there to replace a clean whole foods lean muscle building diet plan.

Ifyou need to add some supplements to your training program.  It’s very doable to build muscle without them, but if you want results in four weeks you may need an extra boost.  Supplements such as protein powders, creatine, and glutamine can support your efforts to build muscle and give you faster results.

But again whole foods are the key to lean muscle gains.

When you combine strenuous exercise with good nutrition, rest, and supplements you’ll find that you build muscle in 4 weeks without having to spend your entire life at the gym.  That leaves you free to enjoy other activities and benefit from your new physique.

At the end of four weeks, you’ll have more muscle if you follow the plan you created.  However, there’s no reason to stop at four weeks.  While you can build muscle in 4 weeks, with a long-term plan you can really carve out that lean muscled head turning athletic body.