How To Gain Muscle in 4 Weeks Over The Holidays - Week 1

Couldnt have said it better self. Guys, this is the situation: As kostarr76 stated, start with going with weights that correspond to 4-8 reps, this will increase your volume of muscless very good. Then when you do have these "bigger" muscles and start going light weights and mix it with some serious cardio/burning excercises your body WILL REQUIRE MORE ENERGY to do those excercises due to more musclemass. Shortly stated: Bigger muscles need more energy to be fed with = faster fat cumbustion.

I cant stress this enough - anyone who wants good muscle definition and improved health, should get their body fat percentage in order FIRST, and then worry about gaining muscle and lifting weights. For me weight lifting without cardio was a waste of time. I kept pushing myself, but I hated myself and my workouts even more cause it was all so hard, annoying, and there was pretty much no "visible" gains. That all starts changing with lower body fat. It also becomes more enjoyable to exercise.

There are many bodyweight workouts floating around u-tube, and I got several good ones from Arnel's e-mails. If you want I'll PM you some when I find them. Off course we are "missing out" by not doing some barbell exercises, but not too much. I have learned, (the hard way) that the most important part of any workout regimen, is losing excess body fat. Someone with low body fat lifting low weights constantly will look and feel better than someone with a belly pulling huge weights.

Stop checking your t-shirt

man its the same with me^^ and i'm always looking for good bodyweight workouts. so tell me if you know some.. I like the home version of 300 the best

Great program, but it's not for every "average joe". Deadlifts are not practical, unless someone has a gym membership, or space and money for a barbell rack and bench. I got a very small room, and nothing but wind in my pockets, so I'll stick to pullups, pushups, dumbells and cardio.

Fundamentally disagree. Agree with the light weights high reps at some point to shred but to get the Arnold look after bulking, cardio has to..not maybe..has to come into play...Interval training with weights, rope skipping. Your theory leaves you with a beer gut, big pythons, big chest etc.

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Hey, Arnel, you are doing a great job with these videos and your training programs, I just started your 16 week muscle program, but I can not see a difference around my abdominal area,I want it to shrink, I have totally changed my eating habits, do interval cardio at least 3 times a week like th program says to do. Please reply with a sort answer because I know you are a busy man, thanks!

How many times do I do this in a week?

dude...light weights?noone grows mass with light...u need heavy weights...long rests and low reps....u need to also eat heaps of carbs..get ur stomach to grow which will fill out the rest of ur body....then go light wieghts..high reps and burn burn burn!!

nope..disagree...unfortunately unless ur on the juice it is impossible to gain muscle MASS and be Ripped..u first bulk up even if that means putting on fat, ur stomach might grow big also, but the rest of your body will fill out...then when u like ur size u rip up by doing light weights...high reps..short rests...then u'll lose a few kilos of mass but overall 70% of the size u put on will remain..leaving u shredded and big!

how many times a week should i perform these routines??

around 6-8

how many sets i may do?