The good news is that there are certain steps you can take to jump-start your muscle building program and start packing on lean muscle quickly. Even if it takes a little work, isn't it worth sweating it out a bit to get the perfect body?



Ok let's get started. If you follow these steps and put your mind to it, you'll be getting the lean muscle you (and the ladies!) will love.

First off, you need to hit the gym a minimum of 5 times a week. No exceptions! Your weight training sessions should last no more than an hour - if you're working out longer than that the later part of your workout won't be effective.

When you're at the gym, always keep two words in your head - "proper form"! There's so many people that use horrendous form at the gym because they are lifting far more than they are capable of. To build muscle fast, you need to make sure you are targeting each muscle properly. This means making sure you are isolating the muscle and using proper form. Sure, you may not be lifting as much weight, but you will pack on muscle and build up your strength at a far quicker pace.

If you're looking to pack on the muscle quickly, I recommend structuring your workout into four day rotations as follows:

Day 1: Chest and Back

Day 2: Shoulder and Biceps

Day 3: Legs and Triceps

This way you can work all major muscle groups in a 3 day period. Obviously, if a certain body part is still extremely sore, don't push it and hurt yourself.

Lastly, you need to make a conscious effort to eat well and eat often. Make sure you eat at least six meals a day. You want to have the usual meals of breakfast, lunch and dinner. Also, have at least three other "mini-meals" where you eat around 300 calories and get some protein in you.

It's also a good idea to use a protein powder - you need to be taking in a lot of protein to give your muscles the fuel they need. Although you don't have to use a protein powder, make sure you are eating plenty of protein rich foods if you don't (chicken, fish, red meat, cottage cheese etc).