The bad news is that building a better body doesn’t happen overnight. The good news is that a well-structured training programme can get you the body you have always wanted quickly – in just 12 weeks, in fact. But it requires a workout regime that constantly tests your muscles so they have the consistent stimulus they need to continue growing bigger and stronger, while your body burns up excess fat stores as fuel. The result is a bigger, stronger and leaner physique. This 12 week training programme starts with a four-week strength-building phase, set out here, with heavy weights and low reps to fire up your muscles and central nervous system. The strength phase comes first because it is important that you build a solid base and prepare your muscles and central nervous system for the intensive muscle-building phase, available in the March issue of this magazine. Then the third and final fat-burning phase – in the April issue – will put the finishing touches to your brand new body.
During These exercises you can add
Whey Protein Supplements to Your Diet and get the perfect body
HOW TO DO THIS MONTH’S WORKOUTS
After a thorough warm-up, complete all the sets of exercise 1 – sticking to the reps, rest and tempos detailed then move on to exercise 2 and so on. Use a weight for each move that allows you to complete all reps but no more. The four figures for the tempo guide refer to time in seconds taken to lower, pause, lift and pause again. An X means the phase is to be done explosively.
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| body building workout |
