How to Get Buff in 3 Months

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Progressive training may be the difference between those you see in the gym on a regular basis whose physiques never change, and those whose bodies change from week to week. Getting buff in three months is possible with progressive weight training, compound movements, proper diet and consistency. Gradually increasing weight, not time in the gym, can yield significant results.

Things You'll Need

  • Barbells
  • Dumbbells

Deadlift

  • Stand in front of a barbell towards the middle and bend your knees while keeping your back straight to grasp the bar with a shoulder-width grip.

  • Exhale as you push through your heels while bringing up the bar and pushing your hips into the bar as it rises.

  • Contract your glutes and bring back your shoulders as you reach the upright position.

  • Inhale as you slowly release the bar back to the starting position.

Bench Press

Standing Shoulder Press

  • Standing upright with dumbbells in each hand, bring the dumbbells up to shoulder level with elbows bent and palms facing forward.

  • Exhale as you push the dumbbells over your head to touch.

  • Inhale as you release the dumbbells back to the starting position.

Chin-ups

  • Stand straight and grasp the pull bar above you closer than shoulder-width and palms facing toward your body.

  • Exhale while you contract your biceps to pull your body up toward the bar as your head reaches level with the bar.

  • Inhale as you release back to the starting position.

Squat

  • Stand straight with feet shoulder-width apart and place a barbell from the rack behind your neck supported by your shoulders and hands on each side.

  • With feet facing forward, inhale as you lower your body by bending your knees and pushing your hips back as if going into a seated position going as low as you can.

  • Exhale as you push through your heels and bring your hips forward back to the starting position.

Tricep Dips

  • Face forward with a bench behind your back and place your hands at the edge of the bench behind you at shoulder-width apart.

  • With legs extended forward to support your body, exhale as you contract your triceps to push your body upward.

  • Inhale as you release back to the starting position.

Tips & Warnings

  • Mix hypertrophy with strength and power throughout the week. For hypertrophy days complete four sets of 15 reps. For strength and power days complete four sets of five to 10 reps.
  • Start with body weight and add weights, increasing the weights by 5 to 10 lbs. as the workout becomes easier.
  • Eat at least 1 g of protein per pound of body weight for maximum muscle growth.
  • Eat plenty of starchy dense carbs pre- and post-workout to fuel your workouts and fill your glycogen stores.
  • Work your way up to performing these exercises three times per week, except deadlift once per week, as this exercise is taxing on the central nervous system.
  • Use proper form explained previously to avoid injury.
  • Ask your doctor prior to pursuing a new workout and diet regimen.

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References

  • Photo Credit Photodisc/Photodisc/Getty Images
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