It takes plenty of exercise, a healthy diet and lots of hard work to build muscle as quickly as possible. That being said, it's entirely possible to see significant muscle gains within four to six weeks of starting a muscle-building regimen. For the fastest results, a four-day per week workout schedule is ideal. Exercise each muscle at a high intensity once per week until maximum muscle failure is reached. Target each muscle group with two or three different exercises each time you work it out, and do three sets of 10 repetitions for each exercise.
Step 1
Eat a high-protein diet consisting of vegetables, whole grains, fruits and lean meats. Protein is the essential building block of muscle tissue, so consume as much protein in grams as you weigh in pounds. For instance, a 150-lb. person needs 150g of protein. Your daily caloric intake should be determined by estimating your basal metabolic rate (BMR) using the Harris-Benedict formula (see Tips).
Step 2
Lift weights for four consecutive days each week for no more than 60 minutes per session. Start off each workout by doing one of the following essential exercises: bench press (chest), squats (legs), dead lifts (back/legs), shoulder presses (shoulder area). Then target at least one other smaller muscle group per workout (i.e., lower back, abs, calves, biceps, triceps and others). Use enough weight so that you cannot do more than 15 repetitions of any one exercise--too little weight can lead to slower results, while too much weight can lead to injuries.
Step 3
Consume a protein shake immediately following each workout and also for breakfast on non-workout days. Each shake should have between 20g and 50g of whey or soy protein; supplement however much you need to attain your daily goal for protein intake as described above.
Step 4
Sleep for seven to eight hours each night. This is an essential part of building muscle and it's often overlooked by those trying to increase muscle mass. Muscle tissue recovers and repairs itself while you sleep, so without enough sleep, your muscles will not increase in size. Getting enough sleep each night also helps you feel energized for the following day's workout.
Tips and Warnings
- Harris-Benedict formula: Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) Multiple the resulting figure by 50 percent and add that result to the first figure. This will tell you how many calories you should consume each day during this workout regimen. Drink plenty of water throughout the day and while you're working out.
- Never begin a diet and exercise program without consulting a doctor. Stop lifting if you experience pain, muscle strain or dizziness
Things You'll Need
- Weightlifting equipment
- Protein supplement
Member Comments