Add lean mus­cle mass across your torso to trans­form your physique faster with our four-week bet­ter-body train­ing pro­gramme

Men's Fitness - - Trainer | Running Tips -

If you have tried and failed in the past to make ma­jor changes to how you look with your top off, now is the time to make some ma­jor changes to the way you train. And mak­ing the req­ui­site changes to your weights work­outs couldn’t be eas­ier thanks to this four-week work­out that – if fol­lowed to the let­ter – will help add se­ri­ous size and strength across your torso while also strip­ping away ex­cess body fat to trans­form what you see in the mir­ror. The beauty of this plan is that you’ll train all the ma­jor up­per-body mus­cles – chest, shoul­ders, arms and back – twice a week. That means the ses­sions are go­ing to be tough, but with fo­cus and ded­i­ca­tion you’ll see your body change shape fast.


This month’s four-week work­out is made up of four ses­sions a week. Work­out one tar­gets your chest and back; work­out two, your legs and shoul­ders; work­out three, your chest and tri­ceps; and work­out four, your back and bi­ceps. If that sounds like a lot of train­ing time ded­i­cated to your ma­jor up­per-body mus­cles, that’s be­cause it is. Train­ing these im­por­tant mus­cle groups ei­ther di­rectly or in­di­rectly twice a week is likely to be a sig­nif­i­cant in­crease in the amount of work you are ask­ing them to do – and it’s this in­crease in train­ing vol­ume that will pro­pel your body out of its com­fort zone so that it is stim­u­lated to add lean mus­cle mass quickly, while the ex­tra de­mands will tar­get your fat stores to burn them for en­ergy.

Each work­out is made up of five lifts which you will per­form as straight sets. This means you do all the sets of the first lift, rest and then move on to the sec­ond lift and so on. Sim­ply do the work­outs in or­der, stick­ing to the sets, reps, tempo and rest pe­ri­ods de­tailed. Each week try to lift slightly heav­ier than be­fore, but make sure that you pri­ori­tise main­tain­ing good form for ev­ery rep of ev­ery set.


To get the full ef­fect from these work­outs, you need to stick to the four-digit tempo code for each ex­er­cise. The first digit in­di­cates how long in sec­onds you take to lower the weight, the sec­ond how long you pause at the bot­tom of the move, the third how long you take to lift the weight, and the fi­nal digit how long you pause at the top. The ac­cu­mu­lated time un­der ten­sion in­creases your heart rate to burn body fat and break down mus­cle tis­sue so it’s re­built big­ger and stronger. Keep each rep smooth and con­trolled so your mus­cles – not mo­men­tum – do the work, and move through a full range of mo­tion.

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