How to Build Muscle Fast With a Workout

Build muscle fast by doing compound muscle movements

To build muscle fast, do a combination of compound exercises and body-weight exercises. A compound exercise is one that works multiple muscle groups. For example, bench presses, shoulder presses, squats, deadlifts and pullups are all compound exercises. Body-weight exercises do not require any weights. They use your own weight to help you get stronger. To build muscle fast, work out every other day so you're training three to four days per week. Work multiple muscle groups in each session, and keep your repetitions in the six to 12 range. Complete these workouts every other day for six to eight weeks to build muscle quickly.

Things You'll Need

• Weight set and bench

Instructions

Workout 1

1. Start with four sets of squats, which work nearly every muscle in your legs and are one of the best exercises for building muscle. To do a squat, load a barbell onto your upper back. Squat down until your thighs are parallel to the floor, then raise yourself back up. Do six to eight repetitions for each set.

2. Perform four sets of bench presses, which help to quickly build muscle in your chest and shoulders. To do a bench press, lie flat on a bench and grab the barbell. Lower the weight down until it touches your chest, then quickly raise the weight. Do six to eight repetitions for each set.

3. Do a "superset" that includes pushups and pullups, two of the best body-weight exercises for building muscle. To do a superset, you complete one exercise, then immediately do the next exercise. For this superset, drop down and do 10 pushups, then immediately get up and do 10 pullups. Do four supersets, which means you're doing each exercise four times.

Workout 2

1. Begin the second workout by doing four sets of shoulder presses. To do a shoulder press, grab a barbell with an overhand grip at shoulder level. Press the weight up until it's overhead, then lower it back down and repeat. Complete four sets of eight to 10 repetitions.

2. Do fpir sets of lunges. To do a lunge, stand up straight with a loaded barbell on your back. Step forward with your left leg until your leg is parallel with the ground. Return to the starting position, and repeat the move with your right leg. Do eight to 10 repetitions with each leg.

3. Perform four supersets with knee jumps and crunches. To perform the first exercise, jump and bring your knees up toward your chest. Do 20 knee jumps, then immediately do as many crunches as you can.

Workout 3

1. Start the third workout with deadlifts, another compound exercise that works muscles in your legs and back. To do a deadlift, set a loaded barbell on the floor in front of you. Bend forward at the waist, and grab the bar with an overhand grip. Start lifting, and drive your rear end backwards. Focus on using your legs to lift the weight and not your back. Do four sets of 10 repetitions.

2. Do four sets of rows, which build muscle in your back. To do a row, stand over a loaded barbell, and grab the barbell with an overhand grip. Pull the weight up toward the middle of your chest, then lower the weight back down. Do four sets of eight to 10 repetitions.

3. Do a superset that includes squat jumps and planks. To do a squat jump, perform a regular squat with no weight, but jump as high as you can on the way up. Do 10 squats jumps, then immediately do a plank. To complete a plank, get down in the pushup position but rest your weight on your forearms. Keep your back straight, and hold the position for as long as you can. Do four supersets of these exercises.

Tips & Warnings

• Always warm up by doing 3-5 minutes of bodyweight exercises like squats and pushups.

References

• Men's Health: Muscles in a Minute!
• The Healthy Eating Guide: Weight Lifting Exercises
• Men's Fitness: 10 Ways to Gain Muscle