Yes you can build muscle mass in 4 weeks in that is noticeable to you and everyone, although it would be more visible towards the end of a month.
And “noticeable muscle” doesn’t mean you would look like a professional bodybuilder after 4 weeks – you have to set your expectation right to start with.
For you to be able to get visible results, you must be dedicated to your weight training and diet program.
The first is your weight training plan (without it, you cannot build muscle). You would have to aim to workout 5 – 6 days a week for a month.
Even though training 5 – 6 days may seem too much, the fact is you would be alternating between different muscle groups so that you can allow each muscle group to have 2 days for healing and muscle growth.
You would have to come up with a schedule and ensure that you stick to it no matter. When it comes building muscle, CONSISTENCY IS THE KEY.
So, if you don’t follow a well laid out weight training plan, you are now going to achieve your desired results in 4 weeks... as a matter of fact you may not even get any noticeable muscle gains.
The next is to come up with a diet plan. For you to build muscle, you need to supply your body with more calories (from protein) to be able to do the work. You would have to increase your calorie intake from protein by 500 – 800 calories if you want to get fast results from your weight training.
The extra calories must come from healthy/lean protein foods and not junk foods that are unnecessarily high in calories and low in essential micro-nutrients. Protein is the building block of muscle tissues – that is why it is so important.
An easy way to increase your protein intake is to drink a protein drink (protein powder mixed with water) after your just finished lifting weights and in the morning when you wake up.
The third aspect is your rest. Since you would only have one day where you don’t lift any weights at all, your training routine needs to space workouts for muscle groups by 2 days.
An example is if you train biceps on Monday, the next time you train your biceps would be on Wednesday. You then train thighs and calves on Tuesday, and the next time you train thighs and calves would be on Thursday. This way you are leaving 2 days rest for each muscle group.
This kind of rest is important, because during this period is when your body is healing and re-growing new muscle tissue. You must also ensure that you are getting at least seven hours of uninterrupted sleep every night if you want to get fast results.
This last tip gives you a small edge – you need to take supplements. Since you are trying to pack as much muscle mass in 28 days, then you need to add supplements to the picture.
Supplements would give your muscle building an extra boost. Your supplements need to include: protein powders, glutamine, creatine and testosterone boosters. They would help to give you quicker results.
As long as you lift weights properly and combine it with good diet, adequate rest and bodybuilding supplement, you would be able to pack on noticeable muscle in 4 weeks.
Maybe you are an actor preparing for a new role, or you are trying to get in shape to attend your high school reunion, by following these tips as instructed, you would get a muscular physique after just 28 days.
After 4 weeks of commitment to this routine, there would be a big difference in your physique as you would have packed on considerable muscle mass.
But, you don’t need to stop after 28 days. You can continue with your weight training to maintain your physique and stay healthy. If you follow a long-term plan, you would be able to add more muscle mass (and muscle definition) and be able to get the body physique that you desire.