1. Hill sprints
Not only will hill sprints build muscle in every muscle in your lower body (your
thighs, buttocks, hamstrings and calves) it will also help you burn fat at the same
time and the steeper the hill means you'll get a much better lower body workout.
So instead of doing the quad dominant squat and leg press exercises... Do hill sprints
to build a much more muscular overall lower body.
2. The Total body Clean and Press Workouts
This is the ultimate total body workout for both building muscle fast and burning
fat all over your body at the same time and if you don't know...
Clean and Presses are where you basically pick a weight up off the floor (like
a deadlift) and power it up to your chest (the clean) and then you press it over
your head (like in a military press).
Clean and Presses work basically every muscle in your body except your chest
area but if your traps and shoulders are not as muscular as you like them to be
then Clean and Presses will help you fill out those areas pretty quickly.
3. Chin ups
Forget about lat pull downs and rows for a minute and start doing chin-ups and/or
pull-ups. The chin-ups will help you build bigger and better looking arms faster
than endless sets of curls and the pull-ups will build you a more impressive back
than the various lat pull down machine movements and rowing exercises.
Doing chin-ups and pull-ups in the gym are also more impressive and just like
with dips, once you can do more than 10 pull-ups or chin-ups in a row then you need
to start adding weight to your pull-ups and chin-ups to keep gaining muscle in your
back and arms with pull-ups and chin-ups.
4. Dips
Bench presses and all the different variations are good if you want to build
mainly a bigger chest but you should also think about doing dips if you really want
to build muscle fast and improve your physique.
Start off by doing bodyweight only dips and once you can do more than 10 bodyweight
only dips then you can move on to doing weighted dips to really pack on muscle mass
in not only your chest but in your arms and shoulders as well.
Bonus tip for dips: The more you lean forward while doing dips
will give you a better chest workout and the more you keep yourself upright will
give you a better triceps workout and don't listen to anyone who says dips are strictly
for your lower chest.
Marvin Elder was an old time bodybuilder who built a very muscular upper body
doing dips and this was before the crazy steroid era.
Do Each of these exercises once a week to build muscle fast
You only need to do each of the 4 workouts listed (plus any optional ab exercises)
only once a week and beginners may be able to get away with 2 times a week and as
a sample once a week schedule...
Do not do any Ab workouts to build muscle
If you do most of the exercises I have listed then there is no need to really
do any direct Ab exercises since your abs are already heavily involved but if you're
not satisfied and you feel you still need to do ab exercises then I suggest you
do your ab workouts just like you workout for any other body part and do sets using
resistance (or weights) for less than 12 reps per set so for example...
You could do hanging leg raises for 4 sets of 6-12 reps with or without ankle
weights or you could do weighted crunches with a weight that's heavy enough to make
you only do less than 12 reps at a time but here's the 4 top exercises you should
do (that you're probably not doing) to build muscle faster...
Not only will hill sprints build muscle in every muscle in your lower body (your
thighs, buttocks, hamstrings and calves) it will also help you burn fat at the same
time and the steeper the hill means you'll get a much better lower body workout.
So instead of doing the quad dominant squat and leg press exercises... Do hill sprints
to build a much more muscular overall lower body.
2. The Total body Clean and Press Workouts
This is the ultimate total body workout for both building muscle fast and burning
fat all over your body at the same time and if you don't know...
Clean and Presses are where you basically pick a weight up off the floor (like
a deadlift) and power it up to your chest (the clean) and then you press it over
your head (like in a military press).
Clean and Presses work basically every muscle in your body except your chest
area but if your traps and shoulders are not as muscular as you like them to be
then Clean and Presses will help you fill out those areas pretty quickly.
3. Chin ups
Forget about lat pull downs and rows for a minute and start doing chin-ups and/or
pull-ups. The chin-ups will help you build bigger and better looking arms faster
than endless sets of curls and the pull-ups will build you a more impressive back
than the various lat pull down machine movements and rowing exercises.
Doing chin-ups and pull-ups in the gym are also more impressive and just like
with dips, once you can do more than 10 pull-ups or chin-ups in a row then you need
to start adding weight to your pull-ups and chin-ups to keep gaining muscle in your
back and arms with pull-ups and chin-ups.
4. Dips
Bench presses and all the different variations are good if you want to build
mainly a bigger chest but you should also think about doing dips if you really want
to build muscle fast and improve your physique.
Start off by doing bodyweight only dips and once you can do more than 10 bodyweight
only dips then you can move on to doing weighted dips to really pack on muscle mass
in not only your chest but in your arms and shoulders as well.
Bonus tip for dips: The more you lean forward while doing dips
will give you a better chest workout and the more you keep yourself upright will
give you a better triceps workout and don't listen to anyone who says dips are strictly
for your lower chest.
Marvin Elder was an old time bodybuilder who built a very muscular upper body
doing dips and this was before the crazy steroid era.
Do Each of these exercises once a week to build muscle fast
You only need to do each of the 4 workouts listed (plus any optional ab exercises)
only once a week and beginners may be able to get away with 2 times a week and as
a sample once a week schedule...
- Do Dips and Chin-ups or pull-ups in 5 supersets of 6-12 reps on Mondays.
- Do 5-to-10 Hill Sprints on Tuesdays.
- Do Cleans and Presses for 5 sets of 5-10 reps on Fridays but...
Do not do any Ab workouts to build muscle
If you do most of the exercises I have listed then there is no need to really
do any direct Ab exercises since your abs are already heavily involved but if you're
not satisfied and you feel you still need to do ab exercises then I suggest you
do your ab workouts just like you workout for any other body part and do sets using
resistance (or weights) for less than 12 reps per set so for example...
You could do hanging leg raises for 4 sets of 6-12 reps with or without ankle
weights or you could do weighted crunches with a weight that's heavy enough to make
you only do less than 12 reps at a time but here's the 4 top exercises you should
do (that you're probably not doing) to build muscle faster...
Source...