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Simple Guide to More Muscle


Sometimes we overcomplicate our workout. We add more exercises, change rep ranges, shift rest periods-only to realize that all the work didn't deliver more results. This plan is designed for someone that wants to think less and see more. As in, see more muscle. It's a simplified approach to help you reach your goal. But don't mistake simple for easy. You'll be pumping hard and eking out reps on your way to a pumped-up body.

How to do this Workout

Perform this workout 3-4 times per week, as long as you never train more than two days in a row with the program below.

When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a superset. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. After you've finished all sets in each superset, your workout is complete.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Workout
  • day 3 Rest
  • day 4 Workout
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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