Arms, legs, back and everything else that comes with it!

Unless you’ve been blessed with amazing genes, building a huge chest isn’t as easy as most would have you believe.  The good news though is that the program I’ve included here is designed to help you make some explosive muscle gains with a little hard work.  Keeping with the theme of this blog, this program is predicated on dedication and will build muscle mass evenly across all muscle groups.  Stick with it and you’ll make serious gains after 6 weeks while avoiding the development of chicken legs and noodle arms.

A few points to consider before I share the program:

• Keeping with my love for high intensity training involving supersets and keeping your heart rate up while working out with weights, this program is built around minimal rest periods. You should only rest 30 seconds to a minute between supersets.
• It’s a 4 day program where Day  1 and 3 are the same and Day 2 and 4 the same, you just use different weights with different repetitions.
• Days 1 and 2 are designed to hit slow twitch, endurance muscle fibres and Days 3 and 4 to hit fast twitch, mass building fibres (translation: well rounded muscle development).
• I’ve included links to Bodybuilding.com for reference on the exercises (if you haven’t checked out Bodybuilding.com already, I suggest you do so – it’s a great workout resource, just be sure to come back here when you’re done).

Why waste your time trying to achieve one fitness goal at the expense of another?  Why not combine them?

One of the challenges to getting in shape is time. There is a common misconception that you have to spend hours in the gym lifting weights and then spend more time on a treadmill to get in shape. In reality, all this strategy does is set you up for failure (unless you're aiming to be the next Mr.Olypmia, in which case this article's not for you). The secret to losing weight and building muscle at the same time is to combine your goals into a targeted workout.

The following workout program is adapted from the Men's Health book, The Abs Diet. It's intended to combine cardiovascular exercise (like running) with weight lifting. In doing so, this exercise program will cut your fitness time in half and I'll guarantee results (this program is partially responsible for busting me out of a two-year plateau of zero muscle growth).