Use This Quick Muscle Building Program for Fast Results

Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results?

There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time.

I'm talking 5, 10, 15, even 20 pounds or more in the matter of weeks or a few short months.

And let me tell you, even 10 pounds of pure muscle will transform a physique from a before into an after.

Be forewarned: If you are interested in quick muscle building, it will take hard work, determination and discipline, but the rewards are well worth it. Still with me? Then let's go!

In order to build muscle mass fast, you need to focus on the big, basic movements like squats, deadlifts, rows, dips, etc. You must put a lot of hard work into these exercises and increase your training poundages or you just won't grow.

Now, this is common knowledge to a lot of people ,but it's also where they run into problems because they get the other important factors wrong when tackling a muscle building program with these exercises. They do too many sets and they don't workout with enough intensity.

So, you also have to shorten your workouts. No more two hour marathon programs that have you in the gym five days a week. Your body needs time to grow so the muscle building can take place. If you are training all the time, your body never has a chance to rest, recover, and build more muscle.

You can't neglect the role nutrition plays in building muscle mass. Far too many bodybuilders focus completely on their weight training programs and spend a lot of money on supplements. But they don't take care of their nutrition plan. They don't eat often enough, they don't eat the right things, they don't take in enough protein, and they don't eat nearly enough quality calories for building muscle muscle mass.

You can't go hungry. If you're not full, eat! If you are underweight and trying to add muscle mass quickly, you are going to need a lot more calories than what you are currently taking in. For this program, it's not just quality that counts, but quantity as well.

Use Protein Powders - There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food. Mix your protein powder in whole milk or even half and half. Why? Quick muscle building! Whole milk and half and half have fat. You need fat to build muscle. It raises your testosterone, among other things. And you also get concentrated calories. Remember, you need quantity as much as quality.

Get Plenty of Sleep Staying out late, partying, or just getting four to five hours a sleep a night isn't going to cut it. You have to make some sacrifices to build quality muscle mass.

Use an Effective Weight Training Program

Here's a program that, when used properly, will work! You'll weight train three days per week for quick muscle building.

Day 1

Squat - Use a weight you normally use for 10 - 12 reps. Do twenty reps. Next week, add at least 5 pounds to the bar.

Day 2

Off

Day 3

Dips (if you don't have a place to do weighted dips, substitute the decline bench press, but do dips if you can). After a couple of warm up sets, do four sets to failure. On the last set, keep doing partial reps after you can't do another whole rep. If you can do 15 reps, add weight.

Day 4

Off

Day 5

Deadlifts - Perform a couple of warm up sets and then do 4 heavy sets of 10, 8, 6, and 4 reps.

Day 6

Off

Day 7

Off

For quick muscle building, you need to add weight to your exercises as often as possible. When you're not working out, try to limit, if not eliminate for a short time, a lot of strenous activities, such as participation in athletics.

And don't forget to eat!

Give this quick muscle building program an honest try and you'll be pleased with the results.

Gregg Gillies

Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk Magazine. He has written two books, available at his site. He has also written a free report, Fast Mass, available at Fast Mass!

---

Boost Your Anabolic Hormone Levels - Naturally!

Anabolic steroid use appears to be on the rise. With... Read More

Dumbbell Workouts - A Smart Way To Exercise

Dumbbell workouts have been around for many years, especially as... Read More

The Facts About Anabolic Steroids

Anyone involved in the world of bodybuilding, and competitive sport... Read More

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute... Read More

Maximize The Windows of Opportunity For Explosive Muscle Growth

You have two main windows of opportunity when your training.... Read More

Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key,... Read More

15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More

Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body

Resistance is NOT futile! When it comes to changing your... Read More

How To Get The Greatest Possible Muscle Gains... And... Still Have Time Left Over To Just Goof-Off!

The number one thing you need to get from this... Read More

How to Weight Train for Maximum Muscle Gain

Weight training involves the use of equipment that enables variable... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

Monster Triceps

They make up the biggest trio in bodybuilding.No, not Arnold,... Read More

The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain

There are many causes of back pain. Injury, illness, herniated... Read More

Exercise The Right Way - The Triceps Pushdown

Other articles in this series looked at a number of... Read More

Personal Training: 3 Keys to Training Clients in Their Homes

When considering your options as a personal trainer, one of... Read More

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

Build 80 Pounds Of Muscle?

Is it possible to gain 80 pounds of shredded muscle... Read More

Increase Your Training Intensity - Negative Repetitions

You can only build muscle tissue if you can generate... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Bodybuilding Protein

What helps make comedy also builds muscle?This is key to... Read More

Want to Do Everything Better? Build A Strong Core

Core strength and stability is increasingly recognized as a vital... Read More

Chest Exercises For Beginning Bodybuilders

The chest area is one of the easist muscle groups... Read More

New Bodybuilding Study on the Benefits of Deadlifts

Deadlifts are a very potential muscle-building exercise, that will rejuvenate... Read More

The How To Guide for Six Pack Abs

First off I want to mention that, for most people,... Read More

Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her... Read More

Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%

Are you looking for a simple and effective way to... Read More

The MYTH of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much... Read More

Scientific Principles For Effective Muscle Gain

It's an unfortunate reality that throughout the years there has... Read More