This sort of program is far better for the advanced bodybuilder who wants to build up just a little bit of an edge before a competition (or before beach week!) than it is for the novice weightlifter. Though it's definitely possible to do this --- but it's not for everyone.
However, if you feel the need to try to bulk up in a matter of weeks, you might want to give these tips a try - though the standard advice about consulting with a physician before starting any rigorous workout regimen definitely applies here. Again, this is going to be a tough workout, but will yield noticeable results within a short time. Remember to warm up before you do these exercises; in fact, a very good idea would be not only to warm up but also to do a few reps with half the weight you will do in the exercises themselves before you get started. The last thing we want is for you to strain yourself!
You want to do 10 reps each of: Leg Extensions, Dumbbell Pullovers, Seated Rows Bench Presses, Squats, Leg Curls, Barbell Overhead Shoulder Presses, Barbell Bicep Curls Tricep Extensions, Weighted Pullups, and Weighted Dips
And you'll especially want to do 12-15 each of: Standing Calf Lifts and Ab Crunches
You get the best results during the first 45 minutes or so of your workout, so make the most of it! Why? The first 45 mins is the best time to get the maximum results from your workout because after that cortisol levels build too high (45-50 minutes). So keep your whole workout to around an hour total (including warm up!) You'll likely be exhausted after each of these short sharp visits to the gym, but that's the idea.
This workout routine should be done three times a week (you want to give your body adequate rest in between). If you follow this program to the T, you can get in and out quick having gotten the most benefit out of a short intense workout.
As I said before, this is definitely not for everyone -- If you're up for a challenge though, this three times a week workout just might be for you! Those who are dead serious about building muscle fast and have the experience to handle a hard workout like this may choose it and anyone who is super busy and want to build muscle in the little time they have available.
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.
Step #1
Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.
Both Caleb Lee & Vince Delmonte are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Caleb Lee has sinced written about articles on various topics from Aerobics, Health and Balanced Diet. Fitness expert Caleb Lee knows a lot about . His website will sways you ways to. Caleb Lee's top article generates over 4400 views. to your Favourites.
Vince Delmonte has sinced written about articles on various topics from Build Muscle, Health and Nutrition. Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at