Gain Muscle with Transformation Workouts
Muscle transformation workouts
are geared towards simultaneously building muscle while also burning fat. Doing
this requires a very specific weekly targeted, each day, at different
areas. While there are many muscle transformation workouts available, this one
provides results while still being safe and manageable.
A key part of a muscle
transformation involves warm-up sets. For those of you resistant to starting out
a workout with warm-ups, you will need to get past this and retool your
thinking. Warm-ups prepare your muscles for strenuous work and make them more
receptive to transformation.
Monday:
Start your week right with a
total-body mobility warm-up. This sample workout involves 8 exercises.
-
Bodyweight squats (2 reps of 10)
-
Leg RDL (1)
-
Psoas Stretch (hold 30 seconds per side)
-
Leg Swings (12 reps per side)
-
Prone Stick-ups (8 reps)
-
Lateral Lunges (6 reps per side)
-
Close-Grip Pushup (10 reps)
-
Chest Stretches (hold 30 seconds per side)
Once you’ve warmed up you body, you can move to the metabolic
resistance training portion of the workout. This is a key component of muscle
transformation. You can design your workout to include as many reps as you think
you can do, but try and incorporate the following exercises into your routine
for maximum results: vertical jumps, incline chest presses, stability ball plank exercise, and
reverse lunges. Repeat this for a total of three circuits.
Do a five-minute cool-down and you’re finished for the day.
Tuesday:
This is a day of rest, for the most part. You must allow your muscles to rest
for maximum success. You can do some interval training, and try getting in at
least 30-minutes of a fun activity.
Wednesday:
Focus on abs workout. Avoid
crunches, flutter kicks, and v-ups, as they don’t produce the results desired for
muscle transformation. Your workout should be no more than 45-minutes long,
including the warm-up. The idea is to work smart but not overdo it.
Thursday:
While this is another
day of rest, you are encouraged to still engage in physical activity for at
least 30 minutes.
Friday:
Do another round of interval training and
repeat the workout from Monday.
Saturday:
Participate in cardio
activity done at high-intervals.
Sunday:
Participate in 30 minutes of activity and do
your meal planning for the week. This is a crucial element of muscle
transformation. A big emphasis in this kind of plan and workout is avoiding
night eating, so develop some strategies to help battle the late-night munchies
and good luck!