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How to Get Buff Really Fast

by
author image Paula Quinene
Paula Quinene is an Expert/Talent, Writer and Content Evaluator for Demand Media, with more than 1,500 articles published primarily in health, fitness and nutrition. She has been an avid weight trainer and runner since 1988. She has worked in the fitness industry since 1990. She graduated with a Bachelor's in exercise science from the University of Oregon and continues to train clients as an ACSM-Certified Health Fitness Specialist.
How to Get Buff Really Fast
Man using the bench press in gym. Photo Credit Ibrakovic/iStock/Getty Images

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.

Dietary Considerations

Step 1

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.

Step 2

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.

Step 3

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.

Weight Training

Step 1

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.

Step 2

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.

Step 3

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.

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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
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