How to Build Muscle Fast
It is difficult to build muscle, particularly in a short period of time. However, by following a disciplined, consistent training regimen, you can experience noticeable increases in muscle size in six to eight weeks, and even less with high-intensity training. The key factors are disciplined approaches to nutrition and weight training, together with adequate recuperation periods to allow for muscle growth.
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Instructions
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Establish a weightlifting regimen that focuses on movements that exercise large muscles and multiple joints simultaneously. Train upper- and lower-body muscles on alternating days, taking every fourth day off for complete body rest and muscle recuperation.A sample lifting program for alternating muscle groups would look like the following: Day 1--Exercise chest and back; Day 2--Exercise quadriceps and hamstrings; Day 3--Exercise biceps and triceps; Day 4--Rest. Repeat.
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For each exercise, structure weights and repetitions into a pyramid. First perform three sets of repetitions with progressively increasing weights and correspondingly decreasing repetitions. Next, perform two additional sets with progressively decreasing weights and increasing repetitions.Here's a sample pyramid of poundages, sets and repetitions for barbell bench presses: 135 pounds x 8 repetitions; 155 pounds x 6 repetitions; 175 pounds x 4 repetitions; 155 pounds x 6 repetitions; 135 pounds x 8 repetitions.
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Develop a nutritional plan that provides 1 to 1-1/2g of high quality protein per lb. of existing body weight. Supplement the diet with protein powders to achieve this high rate of protein consumption on a consistent basis.
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Maintain a notebook in which you diligently record the weights lifted and the number of repetitions accomplished in each set.
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Similarly record nutritional information to track your body's response to foods consumed.
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Tips & Warnings
For each set, perform as many repetitions as you can accomplish at the listed weight. As you successfully increase total repetitions per set, increase poundages. The goal is to force muscle growth by continuing to overload the muscles with heavy weights.
With the exception of an initial warm-up set, lift heavy weights, meaning those that you can lift no more than six repetitions in a set.
Always use a spotter on any bench exercise in which weights are raised above the chest and head.
Never train the same body part on consecutive days. Adequate recuperation is essential to muscle growth.
