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!

---

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Is Your Muscle Building Potential Limited By Your Genes?

It is clear that certain traits are handed down to... Read More

Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the... Read More

Know Your Muscles - The Shoulders And Arms

Becoming familiar with the muscles that make up your body... Read More

Dorian Yates Secret: What Lean People Are Doing To Get That Way

A consensus has arisen within the bodybuilding world over the... Read More

Exercise The Right Way - The Seated Row

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

Strength Training Strategies that Actually Work

Over the years there has been a surge of different... Read More

Exercise The Right Way - The Lying Triceps Extension

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

Weight Training Terminology For Beginners

Weight training is one of the best ways to shape... Read More

How Do I Gain Weight?

Try asking people how to gain weight and you'll likely... Read More

Increase Your Training Intensity - Partial Repetitions

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

The Importance Of Sets In Your Muscle Building Program

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

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

Weight Gain Myths

The vast majority of myths about weight gain are mostly... Read More

Personal Training: 6 Secrets of Award Winning Customer Service

Would you believe that your ability to provide quality customer... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... 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

Body Building for beginners

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

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most... Read More

Gaining Muscle Mass

This article will discuss how to gain weight naturally muscle... Read More

How to Weight Train for Maximum Muscle Gain

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

Deep Muscle Soreness And Body-Shock Fatigue

In my experience there are two distinct types of muscular... Read More

5 Diet Fitness Tips You Can Use Today

Are you ready to live a more powerful life by... Read More

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

The foolish idea that 'more is better' when it comes... Read More

Moving From Beginner To Intermediate Level Bodybuilding

By now you've made significant progress in your bodybuilding career.... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

BMI Calculator Results

BMI, Body Mass Index, is the most popular and simple... Read More

8 Tips To Building Your Dream Body

Just like routines, this document is not intended to be... Read More

Increase Your Training Intensity - Negative Repetitions

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

Build 80 Pounds Of Muscle?

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

Real Muscle Real Fast!

Adding muscle seems to be a mystery to most, yet... Read More

7 Surefire Strategies For Fat Loss!

1. Weight Training. Building lean body mass (muscle) will speed... Read More