Building fast muscle is equally as challenging as losing fast weight. It takes work, dedication and the right game plan. When it comes to the exercises, you have to focus your attention on ones that can give you the best bang for your buck. These would be compound exercises. Unlike isolation exercises, these involve multiple muscle groups at once and they recruit a maximal amount of muscle fiber. With the added help of a solid diet plan, you can be well on your way to muscle growth in a short amount of time.
Step 1
Eat foods that give you the raw materials necessary for muscle building. Consume whole grains, lean meats, nuts, seeds, fruits, vegetables, beans and low-fat dairy products. Stay away from processed meats, refined carbs, candy and deep-fried foods.
Step 2
Drink at least 10 cups of water a day and avoid other beverages that contain sugar or caffeine. Lattes, sweetened teas, fruit drinks, non-herbal teas, soda and slushies should all be avoided.
Step 3
Consume a small balanced meal every two to three hours throughout the course of the day. This can keep your muscles supplied with nutrients and it can also give you elevated energy levels. Make sure each meal has a portion of complex carbs and protein. A lean beef patty with a whole-grain bun, lettuce and tomato is a meal example.
Step 4
Perform bench presses. Lie on the bench and grab the bar with a wide grip. Push it off the supports and hold it above you. Slowly lower it until it lightly touches your chest, then push it back up. Stop when your arms are slightly short of locking out, and repeat.
Step 5
Lift dumbbells over your head to do shoulder presses. Sit on the edge of a workout bench and hold the weighs in your hands just to the sides of your shoulders with your palms facing forward. Push the weights up and toward each other until they are an inch apart. Slowly lower them back to the starting point and repeat. Maintain a straight back throughout this whole movement.
Step 6
Stand in front of a barbell that is placed on the ground to do deadlifts. Bend your knees and hips as you lower your body toward the ground. Grab the bar with a wide overhand grip and lift it off the floor. Come to a full standing position and let the bar touch the front of your legs. Slowly lower it back to the ground and repeat.
Step 7
Decrease the width of your grip to do close-grip bench presses. Lie on the bench and grab the bar with a shoulder-width grip. Push it off the supports and hold it above you. Lower it until it lightly touches your chest and push it back up. When you lower the bar, keep your arms in close to your sides.
Step 8
Grab a pull-up bar with an underhand grip to do chin-ups. Grip the bar with your hands about 12 inches apart. Pull yourself up to the bar until your chest is level with it. Lower yourself in a controlled manner, and repeat.
Step 9
Lunge across the gym floor while holding heavy dumbbells. Start with your feet together and hold the dumbbells at your sides. Step forward with your left foot and lower your body when it touches the floor. Stop when your right knee is an inch above the ground and your left thigh is parallel to the ground. Stand back up, step forward with your right foot, and repeat. Maintain a straight back throughout the exercise by keeping your core tight.
Tips and Warnings
- Aim for eight to 12 reps and three to four sets of each exercise using the heaviest weights you can handle. Work out every three days to promote full recoveries. Also make sure to get adequate sleep every night. Aim for seven to nine hours.
Things You'll Need
- Bench
- Barbell
- Dumbbells
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