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How to Build Muscle in a Matter of Weeks

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
How to Build Muscle in a Matter of Weeks
A man is doing a pushup. Photo Credit dolgachov/iStock/Getty Images

Say you’re frustrated with having spaghetti arms and are looking for a solution. Start a strength-training program to increase lean muscle mass. Building muscle gives your body shape and increases definition. Lifting weights is only part of the equation. To see fast muscle growth, you need to eat to support muscle mass gains. Combine a healthy eating plan with an intense strength-training program to build your body in a few short weeks.

Step 1

Lift weights four days per week. Split your workouts by body part. Work opposing muscle groups together. Train chest and triceps on Monday, legs on Tuesday, back and biceps on Thursday and abs on Friday. Include compound exercises that work multiple muscle groups at the same time to make your workouts more effective. Perform exercises like hack squats, pull-ups, bench press, weighted triceps dips, military press and leg raises for four sets of eight to 10 repetitions. Lift with heavy resistance. Your muscles should be approaching full fatigue on the last set of every exercise.

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Step 2

Drink a whey protein shake twice per day to nourish your muscles and encourage growth. Blend two scoops of whey protein powder with 12 to 14 ounces of water. Consume one shake between meals and one shake within an hour after strength training.

Step 3

Eat every three hours to fuel your muscles and increase metabolism. Avoid skipping meals, which can cause the body to break down muscle for fuel.

Step 4

Consume lean proteins and complex carbohydrates with every meal. Eat lean proteins like steak, turkey, chicken, Greek yogurt and fish to aid in muscle repair. Prepare a serving of complex carbohydrates such as vegetables, fruits and whole grains to fuel your workouts and improve performance.

Step 5

Get adequate rest to encourage the release of growth hormones that help increase lean muscle mass. Sleep six to eight hours per night to give the muscles a chance to repair and recover. And avoid alcoholic beverages to prevent muscle deterioration.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media