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Body Transformation

How To Build Muscle: Use This Gym Training Plan – Coach



If you want to build your best ever body, your first step is to find the perfect plan to help you realise your goal. Because with the best will in the world, embarking on a mission to build a bigger, stronger or leaner physique is doomed to fail without a smart and detailed blueprint that will get you to where you want to be in the fastest possible time.

The New Body Plan Plus programme is just that: an eight-week training programme tailored to your body-composition goal – whether that’s losing body fat or building lean muscle mass – with extra training time dedicated to those muscle groups you most want to improve. It also includes a supporting eight-week meal planner, with recipes, so you can eat the right foods at the right time for faster progress.

A two-week sample of the Muscle plan, which was used by Men’s Fitness editorial director Joe Warner to build a cover model body, is below. Pair it with this high-protein, muscle-building diet plan to help you add lean size fast.

How To Build Muscle FAQ

I’ve tried to add muscle in the past but failed. How did you get the results you wanted?

The most important part of any body transformation challenge is to have a plan. Without one, all the motivation and determination in the world won’t be enough to deliver the results you want. Once you have a challenging but achievable plan you can fully commit yourself to your muscle-building mission to start making gains and build more and more confidence in your plan and your abilities.

Where do most people go wrong when trying to build muscle?

There are two main reasons that people struggle to add muscle. The first is that they don’t train hard enough or smart enough. To coax your muscles into growing you need to push them to get to a point where they’re pumped with blood and burning with fatigue. It sounds horrible, but it’s one of the most satisfying feelings you can get in a gym.

What’s the other reason?

The second is people lift too heavy. That might sound strange considering I’ve just said you need to train hard, but there has to be a compromise between lifting as heavy as you can while maintaining perfect form and doing each rep in a slow and controlled fashion to work as many muscle fibres as possible. That’s what causes the muscle pump and burn.

What about eating for muscle?

When your main training aim is to build muscle, your diet is just as important as when you want to lose fat. You need to consume enough protein to repair your damaged muscle fibres so they grow back bigger and stronger, as well as fats, which are essential for keeping your muscle-building hormone levels high. And if you are naturally lean, you will benefit from eating more carbs around your training sessions to fuel and then refuel your muscles, so more of the protein you eat can be used solely for laying down new muscle tissue.

The Training Plan Explained

Explaining the two-week muscle-building block that allows you to build all-over muscle as well as add size to individual muscle groups.


In this two-week training block the workouts follow a pattern. The first session of both weeks is a “push” workout, which hits your chest, shoulders and triceps. The second is a “pull” session, which targets your back and biceps. The third session works your legs, while the fourth and final workout targets the muscle group you most want to make bigger and more defined – your abs, arms or chest. Train on Monday, Wednesday, Friday and then Saturday or Sunday to give yourself maximum recovery time.


Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to do all the sets and reps of exercise 2, and so on until you finish all the reps of the final set of exercise 6. This approach will fully test your muscles to improve your strength levels, while also creating the ideal stimulus for your body to start adding lean muscle mass.


The second week of this block is similar to the first week in that it follows the same muscle-group split – push, pull, legs, then a body-part specific session – in order, for your four weekly sessions. The moves are also the same and in the same order, but with one major difference: to help you add size faster you’ll do an extra two reps in every set of the first two moves of each session, and then do a full extra set for the other four moves. Try to lift slightly heavier weights for each move in the second week.


Alongside the sets, reps and rest period details for each exercise you’ll see a column marked “tempo”, which is a four-digit number. Tempo is the speed at which you perform one rep, and the number is the time in seconds you take to lower and lift the weight, and pause at the top and bottom. For example, a 2010 tempo for the bench press means you lower the bar to your chest in two seconds, with no pause at the bottom, then lift the bar in one second, with no pause at the top. X means you should do the move explosively.


For the fourth sessions of both weeks you choose which muscle group you train. There are three options: abs, arms or chest. Pick just one. These muscle-group goal workouts use straight sets like the other three weekly sessions, so do the exercises in order as instructed to add serious size to your chosen muscle fast. In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full extra set of the next four moves to train both harder and smarter.

Workout 1: Push Session

The session starts with two compound moves to get your chest, shoulders and triceps working hard. Fully straighten your arms at the tops of moves 1 and 2, and move through a full range of motion. For the next four moves, stick to the 2011 tempo, with the final “1” being a one-second squeeze-and-hold in the end position to recruit more muscle fibres.

Workout 2: Pull Session

For all six moves, ensure your posture is perfect with your chest up and abs tight before starting a set. This puts your body in the right position to allow your back and biceps muscles to do the heavy lifting safely, and minimises momentum which will switch off your muscles. Keep to the tempo for maximum muscular time under tension.

Workout 3: Legs Session

For your front squats keep your chest up, elbows high and core engaged so you can lift heavy but safely to hit your quads, glues and hamstrings. Moving through the session, focus on how the working muscle “feels” as you move through each rep, because this will forge stronger mind-to-muscle connections and lead to quicker gains.

Workout 4: Specialisation Session

How to pick your specialisation: Do one of the following sessions as your fourth workout of the week. Simply choose the body part you most want to develop. In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full extra set of the next four moves to train both harder and smarter.

Option 1: Abs

Option 2: Arms

Option 3: Chest

Muscle-Building Tips

Follow these tried-and-tested tips to pack on size quickly.

Feel the tension

For every rep of every set of every exercise, think about the muscle you’re working and lift at a controlled tempo rather than swinging the weight around. You may need to lift a lighter weight to achieve this. That’s fine. All that matters is you lift in the way that stimulates the maximum number of muscle fibres, because that’s what makes them grow.

Stay in the zone

If you want to listen to music in the gym switch, your phone to airplane mode so you aren’t tempted to check your emails or social media or to take any phone calls. You’ve got the rest of the day to get on with work or check the news, and the more focused you are each time you step into the gym, the quicker you’ll get the results you want.

Don’t skimp on sleep

Sleep is the third pillar, along with training and nutrition, that determines how quickly you add muscle. Aim for eight hours of good-quality sleep every night, which means lowering your caffeine intake and limiting time spent in front of your TV, laptop or phone in the hour before bed. Doing so will significantly increase your chances of falling asleep faster – and then staying asleep for longer – to give your mind and muscles the maximum amount of rest, recovery and recuperation.

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Body Transformation

Kym Johnson-Herjavec flaunts post-baby body 9 months after giving birth to twins – Fox News




Kym Johnson-Herjavec is showing off her toned body nine months after she gave birth to twins.

The former “Dancing with the Stars” pro posted a side-by-side photo comparing her body now to nine months ago when she was pregnant with her son, Hudson Robert, and daughter, Haven Mae. Johnson-Herjavec welcomed twins with husband Robert Herjavec in April.

“#9monthchallenge,” she captioned the Instagram Story post that was a twist to the recent viral #10YearChallenge.

Johnson-Herjavec, 42, is seen wearing a black bikini with her giant baby bump in her “before” picture. In her “after” image the dancer, also wearing a black bikini, flaunts her toned abs while holding the twins.

Kym Johnson Herjavec

Kym Johnson Herjavec


Johnson-Herjavec announced the birth of her son and daughter in a black-and-white photo on Instagram.

“I never thought my heart could feel so full. We’re so in love with our little angels. Born at 7.44am and 7.45am 4/23/18,” the dancer captioned a photo of her husband holding the newborns on April 23.


Johnson-Herjavec began revealing her post-baby body transformation just months after she and Robert Herjavec welcomed the twins. She posted a photo on Instagram in August of her in a black bikini holding the twins, just three months after their birth.

Johnson-Herjavec previously talked about her plans to getting back in shape after her pregnancy.

“My whole thought on this pregnancy is I’m letting my body do what it needs to do,” she told People magazine prior to giving birth. “After I have the babies, I’ll take my time getting back. I haven’t gained too much weight on my arms or my legs. It does seem to be my belly.”

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Kym Herjavec Flaunts Incredible Post-Baby Body Transformation 9 Months After Welcoming Twins – Entertainment Tonight




Kym Herjavec Flaunts Incredible Post-Baby Body Transformation 9 Months After Welcoming Twins | Entertainment Tonight

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How One Man Achieved 40-Pound Weight Loss Transformation After 50 –




Things had gotten away from Paul Rosol. He was still active, playing pickleball with his wife making it to the gym, but it wasn’t doing enough to offset the diet and sedentary lifestyle for the 60 year old from Eden Prairie, Minnesota. Then the Type II Diabetes came. Now, with his first grandkid just arrived and encouragement from his physician son, Paul needed to get things back in check. Beyond ‘in-check’, even. He wanted to flourish. He’d lost his own father to a heart attack when he was seventeen. His dad was 56. He was all too aware of not wanting to miss out. “As I grew older, I became more nervous, but I never did anything to ensure my longevity,” he says. “I’ve never been able to control my eating—when I play cards, my hand’s always in the snack bowl. I’m a personal chef on the side and do catering with my wife, so food is everywhere.”

Nick Onken

So the auditor for a local clothing company set to work with renewed discipline and rigor to get his health back in order, and with an assist from his trainer and nutritionist at Life Time.

Adapting a fitness and nutrition regimen to a serious health issue like Type II diabetes requires some finessing and fine tuning, and an extra level of care. He’d cut his regular calorie intake from over 2,2000 a day down to 1,339 when he started the program in November.



“I hit a plateau in December,” Rosol says. “I kept losing and gaining the same two pounds.” So he met with his trainer, who suggested increasing his carbohydrates on cardio days. That diet change, coupled with a slightly more challenging fitness routine, helped him break through. Rosol says he’s lost almost 40 pounds. The tape doesn’t lie either. He’s down 5 ¾ inches around his midsection and 4 ½ inches around his hips.


Nick Onken

His greatest challenge, Rosol says, is adapting what he and his wife cook together. They’ve had to overhaul many of their carbohydrate-heavy favorites to his more protein-centric plan. “We love pancakes,” he says. “Now we make a Greek yogurt pancake with very little flour.” Dinner is chicken, fish, or pork, with roasted broccoli, cauliflower, Brussels sprouts, or cabbage. It’s somewhat rigid, he admits, but it’s working.

“Paul started out at 40 percent body fat, but dropped to 33.7 percent body fat by the end of the challenge,” says his Life Time trainer Kirk McFarland. “He trains with me Monday through Friday around 5 or 5:30 in the morning, when most people are still in bed sleeping.”


Nick Onken

What motivates him to step inside the gym at 5:00 a.m. every morning? “I’m so mad at myself for getting the way that I did over the years. I don’t want to do that to myself again.”

“I bought a dress shirt four years ago that I liked, but I could never button the bottom two buttons because the shirt was too tight,” says Rosol. “I’m wearing that shirt right now.”

Drop those Later in Life Pounds

If you’re a motivated big guy, like Rosol, Kirk McFarland, C.P.T.-N.A.S.M., N.S.C.A., C.N., of Life Time Eden Prairie recommends these strategies to get your weight loss going again:

Start with Safe Exercises

After 25 years on the couch, Rosol couldn’t just jump into hard-core workouts. So McFarland started him with basic moves that are unlikely to lead to injuries, like plank, bird-dog, and rotator-cuff exercises to strengthen his spine and shoulder joints. For metabolic conditioning, he did medicine-ball slams and rowing. These moves build strength without overloading your muscles.


Nick Onken

Throw in Some Changeups

Rosol worked out six days a week, alternating a day of fast-paced weight training and body-weight work with a day of interval-style cardio on a treadmill, stationary bike, elliptical, and rower. This approach stimulates muscle growth one day and ramps up your heart rate the next.

Keep Walking

Rosol wanted to do more training—but he didn’t want an injury. The solution: A few evenings a week, he hit the gym again, solely to walk on a treadmill “to get some additional calorie expenditure,” says McFarland. It’s an easy, safe way to slide more activity into your life without risk.


Eat for Weight Loss, and Your Life

Losing weight and managing a medical diet can be a challenge, but it’s possible with some of these tips from Kirk McFarland of Life Time Eden Prairie.

Get Tested for Diabetes

Weight loss for diabetics is different than for non diabetics. If you’re diabetic, you have to pay particular attention to carbohydrates, especially empty carbs devoid of fiber and stuffed with sugar. That means replacing foods like white bread, white pasta, soda, and candy bars with non-starchy vegetables and fruit. Consult your physician, as lower-carb nutrition plans may alter the need for medication.


Nick Onken

Eat More Cabbage

The cruciferous vegetable offers a ton of fiber, nutrients, and disease-fighting antioxidants for minimal calories. For a simple slaw, thinly slice and combine with a splash of red-wine vinegar and a little salt and pepper. Or chop and toss into a chicken stir fry.

Fear Not the Pig

A lot of people skip pork and opt for chicken because they think pork fat is bad. Well, when you’re on a low-carbohydrate diet, you need to makeup for the lost calories (and not be hungry all the time) with fat.


Weight: 270

Body Fat: 40%


Weight: 228

His markers for diabetes—A1C, glucose fasting—are all down to the extent that his doctor believes he’ll be able to ease off his medication. He uses his asthma inhalers less.

The editors of Men’s Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more.

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