Muscle cells, as many studies have shown, grow through the rest phase after a workout - not during the workout itself. Working out helps to

 

stimulate your body, but rest in between is just as important for muscle development.

Therefore, to gain muscle, this routine suggests you workout four days a week - leaving a gap in between 2 of the days. An example would be

 

working out on Monday and Tuesday, then resting before completing the routine.

 

Perform a warmup set of each exercise everyday first by using 2/3 of the normal amount of weights. Additionally, do two exercises back-to-

 

back, then rest for 2 minutes, and continue onto the next two exercises that you'll perform back-to-back with no rest (this is called

 

'supersetting'). Finally, complete each routine three times each day, adding 2 repititions everytime you go through the list (ie, do 6, then 8 and

 

finally 10 repititions of the bench press).