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Quick muscle building is the goal of every underweight guy who hits the gym and
embarks on a weight training program for the first time. After all, who wants
to wait years for the results?
There are weight training routines designed specifically for muscle building
that will have you gaining pounds of muscle mass in a short period of time.
I'm talking 5, 10, 15, even 20 pounds or more in the matter of weeks or a few
short months.
And let me tell you, even 10 pounds of pure muscle will transform a physique
from a before into an after.
Be forewarned: If you are interested in quick muscle building, it will take hard
work, determination and discipline, but the rewards are well worth it. Still
with me? Then let's go!
In order to build muscle mass fast, you need to focus on the big, basic
movements like squats, deadlifts, rows, dips, etc. You must put a lot of hard
work into these exercises and increase your training poundages or you just
won't grow.
Now, this is common knowledge to a lot of people ,but it's also where they run
into problems because they get the other important factors wrong when tackling
a muscle building program with these exercises. They do too many sets and they
don't workout with enough intensity.
So, you also have to shorten your workouts. No more two hour marathon programs
that have you in the gym five days a week. Your body needs time to grow so the
muscle building can take place. If you are training all the time, your body
never has a chance to rest, recover, and build more muscle.
You can't neglect the role nutrition plays in building muscle mass. Far too many
bodybuilders focus completely on their weight training programs and spend a lot
of money on supplements. But they don't take care of their nutrition plan. They
don't eat often enough, they don't eat the right things, they don't take in
enough protein, and they don't eat nearly enough quality calories for building
muscle muscle mass.
You can't go hungry. If you're not full, eat! If you are underweight and trying
to add muscle mass quickly, you are going to need a lot more calories than what
you are currently taking in. For this program, it's not just quality that
counts, but quantity as well.
Use Protein Powders - There is no excuse to skimp in this area. You need plenty
of protein. Nowadays, most protein powders taste great and many are pretty
inexpensive when compared to food. Mix your protein powder in whole milk or
even half and half. Why? Quick muscle building! Whole milk and half and half
have fat. You need fat to build muscle. It raises your testosterone, among
other things. And you also get concentrated calories. Remember, you need
quantity as much as quality.
Get Plenty of Sleep Staying out late, partying, or just getting four to five
hours a sleep a night isn't going to cut it. You have to make some sacrifices
to build quality muscle mass.
Use an Effective Weight Training Program
Here's a program that, when used properly, will work! You'll weight train three
days per week for quick muscle building.
Day 1
Squat - Use a weight you normally use for 10 - 12 reps. Do twenty reps. Next
week, add at least 5 pounds to the bar.
Day 2
Off
Day 3
Dips (if you don't have a place to do weighted dips, substitute the decline
bench press, but do dips if you can). After a couple of warm up sets, do four
sets to failure. On the last set, keep doing partial reps after you can't do
another whole rep. If you can do 15 reps, add weight.
Day 4
Off
Day 5
Deadlifts - Perform a couple of warm up sets and then do 4 heavy sets of 10, 8,
6, and 4 reps.
Day 6
Off
Day 7
Off
For quick muscle building, you need to add weight to your exercises as often as
possible. When you're not working out, try to limit, if not eliminate for a
short time, a lot of strenous activities, such as participation in athletics.
And don't forget to eat!
Give this quick muscle building program an honest try and you'll be pleased with
the results.
Gregg Gillies
Gregg
Gillies is the founder of http://www.buildleanmuscle.com
His articles have appeared in Ironman Magazine and he is a regular
contributor to Body Talk Magazine. He has written two books,
available at his site. He has also written a free report, Fast Mass,
available at Fast
Mass!
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