Training To Build Muscle FastSo you’re going to have to tear those muscle fibers so they repair and grow.This means you’re going to have to lift heavy weights, plain and simple.Pick weights that you can only manage to lift for 6-8 reps at the most and stretch yourself to complete 4-5 sets in total.This is called hypertrophy training and is most effective when performing compound exercises such as;
- Bench Press
The Essential 8 Week Workout Program To Build Muscle Fast[fusion_table]
Monday = Chest & Back
|Starting the week with the universal ‘chest day’ combined with its antagonist muscle group in the upper back this Monday workout is guaranteed to reignite your enthusiasm whilst increasing your testosterone levels exponentially.The goal here is to lift somewhere between your medium/maximum weight on each set and aim for failure when performing the last 1 or 2 repetitions.|
|Barbell bench press = 4 sets of 6-8 reps|
|Incline dumbbell bench press = 4 sets of 8-10 reps|
|Cable fly’s & Close-grip push up’s superset = 3 sets of 8 reps|
|Plate loaded Chest Press = 4 sets of 8 reps|
|Wide grip pull ups = 4 sets of 6-8 reps|
|Single arm dumbbell row = 4 sets of 10 reps per arm|
|Single arm dumbbell row = 4 sets of 10 reps per arm|
|Cable lat pull-down & standing lat push-down superset = 3 sets of 10 reps each exercise|
Tuesday = Legs & Biceps
|Continuing the theme set by Monday’s session.Heavy lifting is once again essential in order to maximise your efforts during leg workouts.Additionally by including biceps here it slightly reduces the stigma of leg day being labelled as a ‘chore’.Training your legs properly is crucial because you will increase your testosterone levels more than any other muscle group.Your lower body holds close to 45% of your entire muscle mass and it is also where your biggest muscles are located (Glutes and Quads).|
|Barbell Squats = 5 sets of 6-8 reps|
|Barbell Lunges = 4 sets of 8 reps per leg|
|Leg Press & Calf raises superset = 4 sets of 8-10 reps per exercise|
|Barbell Hamstring Pulls = 4 sets of 8-10 reps|
|Lying Cable bicep curls & Standing dumbbell curls superset = 3 sets of 10 reps per exercise|
|Preacher curl = 4 sets of 8-10 reps|
|Concentration Curls = 4 sets of 10 reps on each arm|
Wednesday = Shoulders & Triceps
|Your shoulders are made up of 3 major muscles named ‘Deltoids’: Lateral deltoid, Anterior Deltoid and Posterior Deltoid.It’s absolutely necessary to give attention to training all three heads of the deltoid in order to achieve an aesthetically pleasing and well-rounded look for your shoulders.Finishing off your session here with Triceps is ideal for stimulating extra damage, adding more size and definition to your arms as a whole.|
|Dumbbell Shoulder Press = 4 sets of 6-8 reps|
|Military Barbell Press = 4 sets of 8-10 reps|
|Front Raises & Lateral Raises Superset = 8 reps on each exercise|
|Arnold Press = 4 sets of 6-8 reps|
|Skull-crushers = 4 sets of 8-10 reps|
|Cable Rope Pull-Downs = 4 sets of 8-10 reps|
|Triceps Dips & Close Grip Barbell Bench Press Superset = 4 sets of 10 reps each exercise|
Thursday = Back & Chest
|Thursday is Deadlift day. The ultimate test of strength and power in the gym.The exercise is so taxing at heavier weights that it is advisable to do significantly less reps than usual and focus on technique in order to complete clean lifts.For chest 3 very strict exercises here sure to mould your upper body into shape.Focus on a full stretch at the top of each movement and full control of the execution in the downward phase.|
|Barbell Deadlifts = 5-6 sets of 4-8 reps|
|Bent Over Barbell Rows = 4 sets of 6-8 reps|
|T-bar Rows = 4 sets of 6-8 reps|
|Reverse Lat-Pulldown Machine & Wide grip Press Ups = 4 sets of 8 reps each exercise|
|Plate Loaded Chest Press = 4 sets of 6-8 reps|
|Incline flys = 4 sets of 8-10 reps|
Friday = Biceps & Triceps
|Friday is your day to focus solely on the arms. Doubling up after having trained them individually earlier in the week.This session is composed of a lot of isolation exercises which makes it unique in your routine but necessary in order to achieve symmetry and maximise growth on your arms.|
|Dumbbell Hammer Curls = 4 sets of 8-10 reps|
|Reverse Preacher curl & Standing Barbell Curls Superset = 4 sets of 8 reps on each exercise|
|Close Grip Pull Ups = 4 sets of 6-8 reps|
|Dumbbell Triceps Extensions = 4 sets of 8-10 reps|
|Triceps Cable Overhead Extension With Bar = 4 sets of 8-10 reps|
|Seated Overhead Dumbbell Extensions = 4 sets of 8-10 reps|
Saturday = Legs & Shoulders
|The final session of the week doubles up on your legs and focuses more on the rear deltoid head of the shoulders, completing your routine nicely with a new range of exercises.|
|Barbell Step Ups = 5 sets of 8 reps on each leg|
|Plate Loaded Leg Press = 4 sets of 8-10 reps|
|Hamstring Curls = 4 sets of 8-10 reps|
|Smith Machine Front Squats = 4 sets of 8-10 reps|
|Rear Delt Lateral Raises = 4 sets of 8-10 reps|
|Reverse Cable Crossover & Shrugs = 4 sets of 8 reps on each exercise|
|Barbell Upright Rows = 4 sets of 8-10 reps|
4 Of The Best Training Methods To Build Muscle FastAs you already know it’s important to switch up your training methods and workouts to prevent your body from adapting and plateauing.Below I have highlighted some of the most effective additional ways of training that are proven to help build muscle quickly.You can include these techniques as the dominant style in your sessions or simply throw them in here and there on exercises of your choosing..
Drop Sets For Building MuscleAn old favourite heavily endorsed by 8 times Mr Olympia Champion Arnold Schwarzenegger.Drop sets are an extremely popular and effective way to bulk up.To perform a drop set you do not take rests between sets.Instead you lower the weight you are using as quickly as possible and get cracking on another set straight away, again working to failure.The amount of times you drop down is at your discretion although 2-3 full-blooded efforts should suffice.Using this particular method ensures you push your muscles to absolute failure, unlike a conventional set of say 8-10 reps which by the end of which you may feel heavily fatigued on – but you will not have recruited all your reserve muscles fibres for.
Pre-Exhaust Training For Building MuscleA fantastic way to introduce new stimuli for the muscles.Pre exhausting works by using isolation exercises at the start of your session.Focusing on volume without recruiting multiple other muscle groups will ensure you fatigue your target muscle group effectively as a pre cursor to compound exercises.This method of training ensures that when you move on to the multi-joint exercises the sets wont end prematurely due to secondary muscle strain and will force your target muscle to work twice as hard.
Volume Training For Building MuscleWidely considered one of the best ways to achieve the optimum ‘pump’ during a workout.Volume training is all about churning out more reps at a lower weight than usual.Lifting heavy is great and perfect for recruitment of high-twitch muscle fibres but to really make your muscles swell with blood, slow twitch fibres should be hit on occasion as well.This technique achieves this by keeping your muscles under strain for longer periods of time causing your cells to adapt to the extra pressure.By incorporating it into your sessions once or twice a week you will increase the chances of reaching your full potential for building muscle.
Supersets For Building MuscleThis method is about performing two exercises back to back with no rest in between.Once you finish the second exercise you will have successfully completed 1 set.Supersets are a fantastic way to build muscle, boost endurance levels, shred fat and increase the efficiency of your workouts.Studies have shown that this technique burns more calories than orthodox resistance training and can boost your overall performance and intensity levels.
Newbie GainsAccording to the ‘Protein Book’ written by Lyle McDonald you can roughly expect to gain about 40-50lbs of complete muscle mass over the course of your bodybuilding life.But interestingly, the book suggests you can expect close to half of those pounds to be put on during your first year in the gym (assuming you know what you’re doing in there!).To take full advantage of these stats as a beginner I suggest you read each section in full, because without implementing each stage properly and having them correspond with each other, you will not reap the benefits.When you begin working out and lifting weights, your body will be hyper responsive to this new stimulus you have introduced and you will have the potential to build muscle quicker than at any other point in your life.The ‘True Rate’ of muscle growth is estimated to be;
- 0.5-2.5lbs per month for men
- and 0.25-1.25 for women
Recovery – The Key To Building Muscle FastContrary to what you might have heard, your muscles do not grow in the gym.Take a second to process that fact.Yes it is in the gym that you will be tearing muscle fibres and doing the damage necessary to stimulate changes BUT it is outside the gym when the muscle will grow.If you don’t recover properly post workout, you are essentially wasting your time because you will never grow an inch.
Sleep To Build MuscleI will start by talking about probably the most essential aspect of recovery for any serious bodybuilder – a good nights sleep.It is estimated that about 2 hours into a cycle of sleep, Growth Hormone (HGH) is produced and in turn protein synthesis occurs.This is a necessity in order to repair your muscles properly and help them grow to their maximum.Additionally your energy expenditure is greatly reduced whilst sleeping and the brain cells undergo restoration.This means getting 8-10 hours of a sleep a night allows the body and mind to function at optimum levels.
Stretching To Build MuscleIt is important to mention you should always stretch before and after a workout.This is also a vital part of recovery because it helps relieve muscular tension and reduce soreness thus speeding up your overall recovery time.
Nutrition – Essential For Muscle GrowthThis will be the most in depth recovery topic to cover.You are going to need to have your diet in order because to gain muscle you HAVE to be in a calorie surplus.This means eating more calories than your body expends during its daily routine.You also ideally need to be consuming somewhere around 2 grams of protein per kilogram of your own bodyweight.Good quality protein is full of amino acids which are essentially the tools for building, repairing and maintaining muscle tissue.To recover sufficiently post workout and grow in the process, a proper protein intake is essential.Carbohydrates are also needed as these macronutrients are your body’s main source of energy.Carbs will keep you going during your most demanding workouts and replenish the glycogen within the muscle (energy stores).They will also keep your blood sugar levels at a consistent level so it is of paramount importance not to neglect them.There is a difference however between good and bad carbs, so always make sure you choose those that have a high nutritional density.Finally eating healthy fats is an element of your dieting that should never be undervalued; it is essential for optimal hormone function not least the testosterone you need to build muscle.Fats provide your body with about 70% of its energy when you are resting and provide your vital organs with vital padding and protection.
The Best Foods To Include In Your Diet For Rapid Muscle GrowthFollowing a strict diet is not necessarily the best way to build muscle.What is essential however is that your body gets the nutrients it needs from the food groups I mentioned above, with particular focus on maximising your protein intake.Lean meat, fish & poultry, eggs and dairy are all examples of high quality proteins but obviously do not neglect your carbs and fats either.Comprehensive list of essential foods for gaining muscle:Protein rich foods
- Lean beef
- Greek Yogurt
- Brazil Nuts
- Beans & Pulses
- Whole-wheat pasta
- Sweet potatoes
- Whole-wheat bread
- Olive Oil
- Coconut Oil
- Dark Chocolate
- Ripe Olives
- Green Beans
- Green Onions
Supplements For Building MuscleGood use of supplements can be a great addition to your bodybuilding program.You must take heed of the fact that these products are not meant to be used as meal replacements.What they can be used for is to complement your daily diet and aid your performance and recovery, which can only be beneficial in speeding up your muscle building process.The 4 supplements I suggest are most beneficial that you can buy now are:
Whey ProteinWhey is quickly digested and enters the bloodstream fast too.Which means it gets to your muscles post-haste and increases protein synthesis.These effects are supposedly enhanced if you have a whey protein shake after a workout and will cause greater gains in lean muscle over time.
CaffeineIncreases your metabolic rate – which in turn increases your ability to shred unwanted fat and provides you with a massive energy kick for maximum output if taken prior to a workout.
CreatineThis substance has many benefits including improving recovery, increasing strength and boosting overall muscle size.It takes about 4 weeks to fill up the creatine stores within your body so it needs to be taken regularly, but it is cheaper to buy it as a supplement than it is to rely on solely red meat as your source of creatine.
BCAA’S (Branch Chain Amino Acids)These are potentially a fantastic product to include in your daily routine – BCAA’s are comprised of 3 essential amino acids your body can use to cause protein synthesis and reduce protein breakdown.They are also another great supplement for aiding in recovery and significantly reducing fatigue.
SteroidsAnabolic Steroids are synthetically manufactured performance enhancing drugs derived from testosterone.These drugs are used to increase lean muscle growth, boost strength levels, reduce fat and reduce the recovery times between workouts.For centuries they have been used in competitive sports and bodybuilding because they produce such extreme results in such short periods of time.However, Anabolic steroids are ILLEGAL and consumption comes with very real and dangerous risks.Side effects can include:
- High Blood Pressure
- Liver damage
- Male Pattern Baldness
- Testicular Atrophy
- Increased aggression
- Excess body hair
- Gynecomastia (Man Boobs)
Quickstart Plan To Build Muscle FastConcluding your one-stop guide for building muscle quickly it is time to bring it all home and recap what we have talked about.The information provided in this article can be the foundation that sets you on your way to becoming the leanest, strongest, most defined and muscular version of yourself.It doesn’t matter if you are a beginner, a seasoned gym rat or someone that falls in the middle – if you train hard and efficiently as well as eat smart and efficiently – you can gain lean muscle mass quickly.
- Revise the principles of training and the best practices for stimulating muscle growth
- Use the training programme I outlined as a starting point for your first 8 weeks of training
- Remember to incorporate different training techniques (Pre exhaust, Drop sets, Super sets, Volume Training)
- Consider the rate muscles actually grow and be realistic about the time periods you wish to see results in
- Make sure you get enough sleep, warm up/down every time you train and feed your body the nutrients it needs to stimulate muscle growth as often as needed for your weight and body type.
- Do not necessarily follow a strict diet – like with training your body adapts when habits are constantly repeated – just make sure you are eating high quality foods from all the main groups and getting the minerals needed to keep your body in optimal working order.
- Supplement with the products I have mentioned when possible, they can really boost your progress and give your body an extra kick performance wise.
- Try to build muscle naturally and avoid the temptation to seek the quick way to success through use of anabolic steroids.
- Training To Build Muscle Fast
- The Essential 8 Week Workout Program To Build Muscle Fast
- Monday = Chest & Back
- Tuesday = Legs & Biceps
- Wednesday = Shoulders & Triceps
- Thursday = Back & Chest
- Friday = Biceps & Triceps
- Saturday = Legs & Shoulders
- 4 Of The Best Training Methods To Build Muscle Fast
- Drop Sets For Building Muscle
- Pre-Exhaust Training For Building Muscle
- Volume Training For Building Muscle
- Supersets For Building Muscle
- Newbie Gains
- Recovery – The Key To Building Muscle Fast
- The Best Foods To Include In Your Diet For Rapid Muscle Growth
- Supplements For Building Muscle
- Quickstart Plan To Build Muscle Fast