Showing posts with label How to Build Muscle Mass Fast. Show all posts
Showing posts with label How to Build Muscle Mass Fast. Show all posts
March 05, 2018

Exercises to Build Muscle Mass Fast

5 Simple Exercises to Build Muscle Mass Fast

Build Muscle Mass Fast

Getting ripped involves a number of activities, most importantly, eating a muscle building diet, maintaining a healthy lifestyle and engaging in intense muscle building exercise. There are a number of exercises that are specially designed to build muscle mass fast. In this article I will introduce five of the most basic exercises to build muscle mass fast and take a look at how you can incorporate them into your workout routine.


Pushups are one of the best ways to build muscles and get ripped and have been used for many years by body builders. Pushups are an endurance, body weight exercise that is often recommended to people who wish to gain muscle mass without the assistance of weights. This simple exercise requires you to lift and lower about 60% of your bodyweight off the floor against gravity using your arms and upper body muscles. This leads to quick development of the muscles in your chest, shoulders and triceps.

Varying the push up position or adding resistance to push ups also helps in achieving fuller, well trimmed and stronger muscles faster. For example, if you wish to focus on your pectoral muscles, placing your hands farther apart is the ideal position while if your focus is on your triceps, your hands should be place closer together in a triangle formation. If you wish to improve the muscles of your shoulders, raising your feet in an elevated position such as on a workout bench will help.

Ultimately the best thing about push ups is that, they can be done anywhere thereby eliminating the need for an expensive gym membership or free weights. If you are new to this exercise performing 3 sets of 12-15 pushups, 3 times a week is a good way to start to build muscle mass fast with pushups.


Pullups are considered to be one of the best muscle building exercises because you support your entire bodyweight with your arms as you lift yourself up into the air. In fact aside from strengthening your arms significantly, this exercise to build muscle mass helps to develop the latissimus dorsi muscle in the back and well trimmed biceps quickly. Pullups are also an excellent endurance and muscle building exercise.

Depending on your upper body strength and your weight, a typical pull up workout routine to build muscle mass fast should last for 5 - 10 minutes in total, incorporating 3 - 4 sets, with a rest of 45 seconds - 1 minute between sets. When starting out with pullups it is a great idea to perform assisted pullups by using an object to support your bodyweight, such as a chair. This does decrease the resistance on your muscles but will allow for your muscle to strengthen and adapt to accommodate your total body weight.

Aim to perform 5-8 repetitions per set to stimulate bicep, shoulder and back muscle development. Once you have built up sufficient muscle strength increase this to 10-12 reps of pullups per set.
Bench Press

The bench press is one of the most popular exercises to build chest muscles fast. Basically, you lower a weight to chest level then push it upward until your arms straighten, repeating this a set number of time. This weight training and bodybuilding exercise is specially designed to increase the strength of your deltoids, triceps and pectorals.

However many individuals love to perform this exercise in the gym but do not achieve rapid muscle gain because they see this basic exercise as simply throwing as much weight as you can upwards above your chest. The most important thing about the bench press is your form....explosive on the positive upward phase and slow on the negative lowering phase, leads to the quickest muscle gain. With proper execution of the bench press exercise, your pectoralis major and minor muscles will develop in a very short period of time.

Shoulder Press

Performing a shoulder press is one of the most common exercises to increase shoulder strength and muscle mass quickly. Depending on your fitness level, using dumbbells of 60 - 70% of your maximum load capacity (i.e. the maximum of what you can lift without losing correct form) will drastically accelerate shoulder muscle growth.

The shoulder press is performed by holding dumbbells at a resting position at shoulder level with your palms facing forward, then simple lifting the dumbbells straight upward above your shoulders and gradually lowering them back to the resting position. It is crucial to tighten your abs and exhale when raising the weights and inhale when lowering them to maintain form and promote muscle growth.

Biceps Curls

The final exercise to build muscle mass fast is the bicep curls. These are considered to be the most effective exercise to build muscle mass quickly in your arms and helps a great deal with developing the biceps, triceps, shoulders and forearms. They can also help in strengthening the stabilizer muscles of the upper arms.

Biceps curls are performed by placing dumbbells in the palm of each hand, then curling the weights up against gravity towards your biceps while keeping your palms facing forward. The weights are then slowly lowered to the starting position. It is important not to swing your arms, shrug your shoulders or arch your back. If you find yourself doing any of these then you need to reduce the amount of weight you are trying to lift. 8-10 repetitions of bicep curls with weight of 60%-70% of your maximum load capacity is a good way to get started with bicep curls.

February 14, 2018

Workout Plan To Build Muscle Fast

A 3-Day, Full-Body Workout Plan To Build Muscle Fast

If you are new to the muscle-building game, or if you have been trying unsuccessfully to gain mass for a long time, you might be confused by all of the training information available online and in books and magazines. Most bodybuilding magazines and internet publications advise everyone to do some type of body part split, where the work for different muscles is assigned to certain days of the week.

While this is certainly an excellent, productive method to build muscle fast for many people, beginners oftentimes need more frequent stimulation to build their base of strength and muscle mass. If you are having trouble making headway into your bodybuilding journey, try this 3-day-per-week, full-body training program to build muscle fast.

Build Muscle Fast

This muscle-building plan focuses on strength gains in the powerlifts, which are the squat, bench press, and deadlift. Though you will work your entire body at each session, different days will place the main focus on different lifts. Do this entire rotation each week on a Monday-Wednesday-Friday or equivalent schedule.

Day 1: Squat Focus

Squat - Use your strongest stance, and get your depth to at least parallel. 
Incline Bench Press - Use your strongest grip and a full range of motion. 
Barbell Row - Use an overhand grip and straps if needed. A little bit of cheating on the movement is acceptable. 
Pullups - Use an underhand, overhand, or parallel grip, and stick with that variation for this day.

-tip- Build Muscle Fast with the Barbell Row: Some people find it difficult to strike a balance between a heavy, but sloppy row, and a light, but strict one. Try doing one set with a very heavy weight, and really put some jerking into the motion. Work on improving form and reps with this set over a few weeks before you up the weight again. Do a second set with lighter weight and better form / more reps, and work on increasing the weight on that set over a few weeks.

Day 2: Bench Press Focus

Bench Press - Use your strongest grip and a full range of motion. 
Pullups - Pick a different variation from Day 1. 
Dumbbell Row - Do these one side at a time, and place your free hand on a bench or rack to brace yourself. Use straps if needed. 
Leg Press - Use your strongest foot placement.

Day 3: Deadlift Focus

Deadlift - Use a conventional, narrow stance and an over-under grip. Only use straps if absolutely necessary. 
Military Press - Use a shoulder-width grip and a slight amount of leg drive. 
Pullups - Pick a different variation from Days 1 and 2. 
Machine or Cable Row - Pick your favorite machine or cable attachment. Do not use straps.

-tip- Build Muscle Fast with the Deadlift: Sometimes people use variations of the deadlift to gain even more muscle mass. Try alternating full range deadlifts with deadlifts done out of a power rack. Set the pins so that the bar is just below your knees. You will be able to use more weight and further stimulate your back.

Sets, Reps, and Progression 
Many bodybuilding writers and trainers make set and repetition protocols far too complex. Your goal with every weight lifting exercise is to gradually make large increases in the weight you use, as well as to provide adequate muscle stimulation for a given session. One of the best ways to do this and get the best fast muscle building results is to do one "heavy" set and one "lighter" set per exercise. For this plan, just work up to one set of 4-6 reps, and follow it with a set of 8-10 reps with a lower weight. These sets should be done to positive failure, which means that you keep going until you cannot perform another full rep. Since there are four main exercises per day on this plan, each weight lifting session will have eight main muscle-building "work" sets. Your warm-ups in preparation for these sets should not be taxing whatsoever and should simply get your body ready for big weights.

Here is an example of a trainee working up to his primary sets of 315 and 275 on the squat:

Bar x 15 reps x 3 sets 
135 x 8 reps 
225 x 3 reps 
315 x 4-6 reps 
275 x 8-10 reps

Biceps, Triceps, and other Small Body Parts 
The compound, multi-joint weight lifting exercises that compose the bulk of this program will do a great job of building your entire musculature, big and small body parts alike. However, you should do a few single-joint, isolation exercises at the end of each session, as well. Pick one exercise each for biceps, triceps, and calves, and work up to 3 sets of 8-10 reps.

Eat to Build Muscle 
You can push yourself as hard as possible in the gym, but you will make no muscle-building progress without a good diet. For building muscle fast, make sure you are consistently in a caloric surplus and are taking in 1.5-2 grams of protein per pound of bodyweight per day. You should be gaining about 3-4 pounds per month, and your lifts should be constantly increasing.

Stick with it 
The often-hyped idea that you should alter or completely change your weight training routine every few weeks is complete nonsense. The only time you need to change your plan is when your progress stalls. If you are a complete beginner to weight training, or if you have been lifting weights for months or years with no progress, stick with this plan for at least 5-6 months. If you are eating enough to consistently gain weight, you will almost certainly gain a great deal of strength and muscle mass over this time period.

January 30, 2018

Weight Lifting Routine For Building Muscle Fast

If you look at the way many top bodybuilders, strength athletes, and Olympians train, you might get the idea that you have to spend long hours in the gym nearly every day of the week to make appreciable muscle gains. Fortunately for those of you building muscle fast on a tight schedule, nothing could be further from the truth. When building muscle is the goal, you must stress quality over quantity. The most important thing for you to accomplish in your weight training is to provide an adequate stimulus for your muscles to grow bigger and stronger, and this can absolutely be accomplished in as little as three gym sessions per week.

Building Muscle Fast

Here is a 3-day weight lifting routine for building muscle fast with one day each for pulling, pushing, and leg training. The exercises of the "pull" day work your back and biceps, those of the "push" day work your chest, shoulders, and triceps, and the movements of the "leg" day work your quads, hamstrings, abs, and calves. Go through this rotation once per week on a Monday, Wednesday, Friday or similar schedule.

Pull Day

Deadlift - Take a narrow stance, and only use straps if absolutely necessary. Unless your max deadlift is less than 315, use a belt. Work up to 1 set of 4-6 reps, and follow it with a down set of 8-10 reps.

Pull-ups - Pick any variation, and use a range of motion that brings you from a dead hang to a point where your eyes are level with the bar. Set a total rep goal, and do as many sets as it takes you to reach it. Once you are able to perform 15 reps with your body weight, start adding weight and setting new rep goals.

Barbell Row - Use a medium-width grip and straps. Work up to one set of 8-10 reps, and then perform a lighter set of 12-15. Many "experts" will tell you to use picture-perfect, text book form, but you should definitely put some swing into the movement. Just make sure your lats and traps are still doing most of the work.

Curls - Pack two variations and do 3-4 sets of 8-10 reps of each. Use a slight swing in the movements, but do not let your biceps stop working.

Push Day

Bench Press - Use a medium grip, an arched lower back, and a tight upper back for maximal strength. Work up to one set of 5 reps, and then drop down to a lighter set of 10.

Dumbbell Overhead Press - Use a range of motion from your ears to lockout. Pick a moderate weight that allows you to get the weight into position without losing too much energy. After warm-ups, perform 2 sets of 10-12 reps with the same weight.

Triceps Dips - Take a grip on the dip bars that most stresses your triceps, and dip low enough so that your upper arms are parallel to the floor. Do 1 weighted set of 4-6 reps, and follow it with a set of maximum reps at bodyweight.

Cable crossovers (optional) - Do a few high-reps sets of these just to pump more blood into your chest. You might want to aggressively stretch your chest afterwards.

Dumbbell Side Raises - Use a full range of motion and a slight swing. Don't let your ego dictate your weights, but be sure not to sell yourself short, either. Many people can use more weight on this exercise than they realize. Perform 2 working sets of 15-20 reps.

Triceps Pressdowns - Use any type of attachment. Do 3-4 sets of 15-20 reps. This is your last exercise for the day, and you won't work your triceps again for a week.

-Tip- Building Muscle Fast with the Dumbbell Overhead Press: Get a spotter to do most of the work on the first rep for you. That first rep after you kick the dumbbells up is extremely hard to do on your own because of the large range of motion. It's best if you can focus your energy on the reps with a slightly smaller range.

Leg Day

Squat - Use a medium-width stance and a low bar placement on your back. Squat down to at least parallel, and use a belt to protect your lower back and keep your arch. Work up to one set of 4-6 reps, and follow it with another of 10-12 reps.

Leg Press - Place your feet as high and wide as your hips will allow you, and use as full a range of motion as possible. Perform 2 sets of 10-12 reps.

Lunges - Do these with either dumbbells or a barbell. Work up one hard set of 20 steps per leg, either walking or standing in place.

Leg Curls - Set the machine in such a way that your knees are not forced toward a hyper-extended position at the bottom of the movement. Perform 3 sets of 15-20 reps.

Weighted Sit-ups - Keep the weight behind your head, and do not let your back fall all the way back to the floor for every rep. Work up to 2 sets of 10-12 reps.

Calves - Pick two exercises that allow you to use a full range of motion and a slight pause at the bottom. For each movement, perform 2 sets of 10-12 reps.

Training to Failure

For nearly all of the exercises and rep ranges prescribed, go to positive failure. Positive failure is when you cannot complete another full rep. On some of the movements for which 3-4 sets were recommended, you may want to stop a rep or two short of failure. Overall, I have found this method of training to be the most beneficial for building muscle fast. Every time I have gravitated towards higher volume and lower intensity, I have stagnated.

Eating for Size

Make sure you are eating 500-1000 calories MORE than you burn every day, and that 30-40% of those calories are coming from protein. No amount of stimulation in the world will make your muscles grow if you aren't eating enough to provide them with new materials to grow.


Like any muscle-building plan, you should stick with this program for several months before considering a new one. Even then, do not change things up unless you have actually stopped seeing progress. You may be building muscle fast, but you still need to put in the time and consistency. As long as you eating enough to gain one half to one whole pound per week, you will almost certainly be seeing constant increases in the weights you use and the muscle mass you carry.