Getting buff really fast means you have to focus on building muscle instead of losing body fat. Increasing the size of your muscles quickly and decreasing your body fat are two very different goals. Muscle requires extra calories and plenty of time lifting weights with minimal aerobic exercise.
Multiply your weight in kilograms by 50 calories if you are a man, 44 calories if you are a woman. Add 350 to 700 more calories to your number, calculating the total daily calories you must consume to gain 1 to 2 lbs. of muscle per week.
Calculate the grams of protein you must include within your daily caloric intake to build muscle. Simply multiply your weight in kilograms by 1 1/2 to 2 g of protein. Eat mostly lean or low fat animal protein; include whey protein powder.
Drink a protein shake 30 minutes before and within 30 minutes after every weight training workout. Blend about 24 to 48 g of whey protein with 1 cup of water and a cored apple for your pre-workout shake. Blend 48 to 72 g of whey protein with 1 1/2 cups of skim milk, 1 cup of water or juice and 1 cup of fresh pineapple.
Train your chest, back and calves on Mondays. Work your legs, shoulders and abdominal muscles on Thursdays. Finish your week with a biceps and triceps routine on Fridays. Rest your muscles by forgoing any weight training on Tuesdays, Wednesdays, Saturdays and Sundays, maximizing fast muscle gains.
Use heavy enough weights so you can complete only six to 12 repetitions of four to six sets per exercise. Do four to six different exercises for your chest, back, legs and abdominal muscles. Complete four exercises for your smaller biceps, triceps and shoulder muscles.
Write down all your exercises, weights, sets and repetitions for every workout. Plan the following week’s workout using the data from the prior week. Look at the weight, repetitions and sets you did for each exercise, then increase one or two variables. Increase the weight you are lifting when you can complete three to four sets of 10 to 12 repetitions for any exercise.
- Essentials of Strength Training and Conditioning; Thomas R. Baechle, et al.
- ACSM.org: Progression Models in Resistance Training for Adults; Joseph Donnelly; 2009
- Strength and Conditioning Journal; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al.