How to Build Muscle Quick

By Bill Davis

Building muscle quick requires intense weight training, diet, supplementation, and rest. We'll go over each of these in the following paragraphs. A muscle grows only when it's forced to. Muscles grow as a consequence of overloading them and then allowing them sufficient rest and providing them sufficient nutrition so that they can adapt to the stresses put on them. This means that you should exercise each muscle group once or at most twice per week. Muscles need a lot of time to recuperate and grow heavy training. Here's the work-out routine:

 Looking for a Great Workout and Nutrition Program that will Help you Build Muscle Mass Fast! Click Here!

Day 1

 Squats, 2-3 sets, 10-12 reps. Slow and deliberate. Breathe a few breaths between reps.

• Stiff-legged deadlifts, 2 sets, 20 reps.
• Calf raises, 2 sets, 20 reps.
• Tricep extensions, 2 sets, 6-8 reps.
• Barbell curls, 2 sets, 6-8 reps.

That's it for Day 1. Day 2 is rest.

Day 3

• Bench press, 2-3 sets, 6-8 reps.
• Bent Rows, 2-3 sets, 6-8 reps. Round the shoulders at the bottom, really squeeze the shoulder blades together at the top. Concentrate on the lats. Think of your hands and arms as hooks.
• Military press, 2 sets, 10 reps.

Day 4 is rest.

Day 5

• Repeat Day 1. You can do variations on the arm exercises.

Days 6 & 7 are for rest. Day 8 (Day 1 of the following week)

• Repeat Day 3. You can substitute Lat pull-downs or pull-ups for the Bent Rows.

Day 9 is for rest. Day 10

• Repeat Day 1.

And so on. This routine is merely alternating "Arm and Leg day" with "Torso day," with each getting one or two work-outs per week. You should be very sore after each work out, but when you work those body parts again, you should not be sore at all. Hence, the long rests between work outs for each body part. That's the exercise program. Each of these routines should take no more than 20-30 minutes to complete. Now, onto the nutrition program. Vince Gironda, the "Iron Guru," held the belief that bodybuilding was 85 percent nutrition. Training without good nutrition is pointless, just as good nutrition with no training is useless! You CAN, however, trigger an anabolic response with proper nutrition. The key is keeping a positive nitrogen balance in the bloodstream. This means that you have to eat high-protein meals every 2-3 hours. DON'T WORRY ABOUT THE FAT. You'll also need to intake a LOT of supplements. There are a whole host of supplements that you need to take to effect this anabolic response. Remember, your muscles only grow if they have to. You can help this along by supplying them with the nutrients they need. Here's the program:

Shakes taken throughout the day

• Mix up some Met-Rx with a banana, milk or water

Breakfast

• 4-6 eggs, any style
• Whole grain toast
• Orange Juice and milk

Lunch

• 1 pound hamburger
• Mixed green salad or raw veggies
• 4 oz cheese

Dinner

• 1 pound steak or roast
• Steamed veggies
• 4 oz cheese

Supplementation (with every meal and snack)

• Up to 20 dessicated liver tablets
• 5 yeast tablets
• 4 raw orchic-tissue tablets
• 6 amino acid tablets (ariginine and ornithine)

As you can see, this is a super-high protein, low carb meal plan with a LOT of supplementation! All of this is geared toward putting your metabolism in an anabolic state. You should follow the exercise and meal plans laid out above for about 3 weeks. Sometimes, you can see gains in as little as 2 weeks on this program! Generally speaking, once you gain 2-5 pounds of muscle, you'll want to return to a "normal" meal plan and do a few more sets per body part, with more reps per set, hitting 3-4 sets of 10-15 reps for the upper body and 3-4 sets of 15-25 reps for the legs. Do this "maintenance" routine for up to 4 weeks, then returning to the plan above. Here's to your muscle-building success!

Sign Up for our Newsletter and Get Tom Venuto's Ab Solutions 3-Part Mini Course. Also you'll receive a Free Bodybuilding Report and Discover The Truth Behind Developing 6-Pack Abs!  Take a few seconds to subscribe to our newsletter  and get all kinds of great training, bodybuilding, and nutrition information. By signing up you'll also get a free Bodybuilding Report, valued at $27, written by Best Selling Author and Professional Bodybuilding expert, Tom Venuto. In His in depth report, 'Mission Abdominals' Tom teaches you the most effective ways to build a ripped midsection as fast as possible!     Fill in the fields below and receive your free report right away!  Name: Email:

About the Author

Bill is the author of many fitness and muscle-building articles and has over 30 years experience in the field. He has also authored the Hardgainer Manifesto, a system developed specifically to build muscle mass for the skinny hardgainer.