How To Build Muscle in 16 Week - Muscle Building Workout Program

Arnel Ricafranca will reveal the ultimate muscle building program. Discover how to gain more than 20 lbs of rock solid muscle in 16 weeks or less without ANY drugs. This is a secret that most bodybuilders wish they knew but don't. Cut your workout time in half and still double your gain.

How To Build Muscle in 16 Week Instruction Guide

I know you are eager and excited to start this program, but first I want you to read this information before you jump into something you may not be ready for.  I recommend that you have been training for one or more years before getting into this program.  With this workout program, you can expect to pack on additional 10-20 or more pounds of muscle in 16 weeks (assuming that you are consuming adequate calories).

Let me just say that these workouts are not like the ones you will find on other fitness websites or magazines.  Workout programs found in magazines can actually make you look smaller instead of bigger because your body gets overworked with too many sets.  My workout ranges between 14-18 sets as opposed to magazines that tell you to perform 30 or more sets.

Getting bigger means that you have to work harder each workout session.  The consistent change in your workouts will bring on growth faster than repeating the same one all the time.  So always make sure to add more reps and weights with every workout unless you are just wasting your time.  It is all about progression.  It is you against your previous record.

If you find that you can't possibly add more weights or reps to your workout, then there is most likely a problem regarding stress, lack of sleep or not enough nutrition.  If you are a victim of all three of the things above then it is going to be a lot harder for you to achieve your goal of getting bigger.  You have to eat like you have never eaten before; you have to get plenty of good rest and relaxation.   This will allow you to comfortably add more weight to your workout. 

You have to constantly be competing with yourself.  Don't let yourself slack off and don't stick to the same routine.  Always see how much more you can do.
Getting bigger is not about how many sets you perform.  It's all about changing the routine to challenge your body with more weight and reps.

Quality is better than quantity.  Feel free to take a slightly longer rest than the program recommends with the lower body exercises.

Some exercises are done in a superset.  You may see something like this (letter a & b after the number):

Exercise	Sets	Reps	Rest
1a:  Neutral Grip Pullup	3	5-8	2 minutes
1b:  Military Press	3	5-8	2 minutes
2a:  Bench Press	2	5-8	2 minutes
2b.  One Arm DB Row	2	5-8 per side	2 minutes
3a:  Skull Crusher	2	8-10	1 minutes
3b:  Bicep Curl (Dumbbell)	2	5-8	1 minutes

That means perform Neutral Grip Pullup first, rest for 2 minutes, then perform the military press. Repeat for a total of the recommended sets before proceeding to the next superset. 

 
Now you may also see something like this (without the letter after of the number):

Exercise	Sets	Reps	Rest
1: Squat	3	5-8	2 minutes
2: Front Squat	3	5-8	2 minutes
3: Wall Squat Hold	3	45 - 60 seconds	2 minutes

That means to perform each exercise until you complete the recommended sets and reps before moving to the next exercise. 

About The Stages:

Each stage last about for 2 weeks before moving to the next stage.  Within each stage, your main goal is to increase your reps or weights.  By the end of each stage, you should be able to lift heavier weights than the beginning of each stage. Again, in order for your muscle to grow, you have to lift big. 

There are 8 stages and each stage is about 2 weeks long.  Completing 8 stages should take you about 16 weeks total.

Make sure to stick with the exact guidance.  There is no need to add more sets or throw in more exercises.  Adding more can result in overtraining.  Do NOT move onto the next stage without completing 2 weeks total.  The name of the game is progression overload.  You need to lift more weight than your body is used to.  It is you against the weight. 

Your goal for each workout session is to add one more rep or add more weight than your last workout session.   Stick with each stage for 4 weeks.  If you keep changing your workout session, then you will never know if you are getting stronger.

The main rep range scheme that we are targeting is 5-8 reps.  For each exercise, find out the weight that will allow you to do about 5 reps.  Each day, aim to break your personal record by adding one more rep from the last workout session.  Once you can do more than 8 reps with the same weight, add more weight until you can only perform 5 reps again.  Repeat the same step.

Lifting big is the name of the game.  Are you ready to get bigger?

Stage 1 (week 1 to week 2) - click here