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Workout Routines to Build Muscle Fast

Want to Build Muscle Fast? Tips and a 12-Week Workout Routine That Work!

Finding the perfect workout routine can be difficult and costly. Personal trainers can tailor routines for your unique needs, but they usually come at a high cost.

Despite the financial toll, many frustrated gym-goers are turning to personal trainers. In fact, the Bureau of Labor Statistics projects the fitness training field to grow by 24 percent in the years 2010-2020.

However, hitting a fitness plateau doesn’t mean that you have to spend the extra time and money on a personal trainer. Below you will find the best tips and workout routines to build muscle fast.





Words to Remember Before Hitting the Gym

What Exercises & How Much

The key to building muscle fast is choosing the right exercises, number of sets, and repetitions. In general, each major muscle group should be trained once a week. The exception: abdominals. Because the abs are needed for the stability and support of your entire body, they should be trained twice a week.

Free Weights

Workout routines to build muscle fast should be based on compound movements with heavy free weights. Using machines stunt your muscle growth by isolating muscles and forcing you to spend more time at the gym.

Variety

Remember that variety is an essential component of workout routines to build muscle fast. As you’ll see in the routines below, the set ranges vary as do the reps for each body part. The weight should be increased on each consecutive set as the reps decrease.

For example, you may do your first set of bench press with 135lbs. for 12 repetitions, followed by a set of 155lbs. for 10 reps, and finally 175lbs for 8 reps. Take at least 90 seconds in between sets to rest and drink lots of water.

Don’t Over-Exert

Don’t get caught up thinking more is better. Even when you’re looking for workout routines to build muscle fast, your body needs to rest. Without recuperation time, your body cannot repair damaged tissues or build new muscle mass. Make the most of your recuperation time by optimizing your diet with healthy food and supplements to fill in any nutritional gaps.

Workout Routine for Quick Muscle Growth

The following workout routine is a perfect blend of intense training and recuperation to build muscle fast. This is the same routine I recommend for my clients for quick muscle growth. Follow this routine for 12 weeks to pack on lean body mass.

Click here to download a PDF calendar of this workout.

Monday

Chest

  • Flat bench Press: 3 sets of 8-12 reps
  • Incline Press: 3 sets of 8-12 reps
  • Bar Dips: 3 sets of 8-12 reps
  • Cable Fly: 3 sets of 8-12 reps

Tuesday

Back

  • Lat Pull Downs: 3 sets of 8-12 reps
  • Barbell Row: 3 sets of 8-12 reps
  • Cable Rows: 3 sets of 8-12 reps
  • Single Arm Dumbbell (D.B.). Rows: 3 sets of 8-12 reps

Wednesday

Rest

Take a day to let your muscles recover and rest so you’ll be pumped up for your next workout.

Thursday

Shoulders

  • Shoulder Press: 3 sets of 8-12 reps
  • Lateral Raise with D.B.’s: 3 sets of 8-12 reps
  • Upright Rows: 3 sets of 8-12 reps
  • Bent D.B. Rear Delt Flies: 3 sets of 8-12 reps

Calves

  • Seated Calf Raise: 3 sets of 8-12 reps
  • Standing Calf Raise 3 sets of 8-12 reps
  • Calf Raise on Leg Press: 3 sets of 8-12 reps

Friday

Legs

  • Leg Extensions: 4 sets of 12-20 reps
  • Leg Press: 3 sets of 10-16 reps
  • Hack Squat: 3 sets of 10-16
  • Stiff Leg Deadlifts: 4 sets of 10-16
  • Hamstring Curls: 4 sets of 10-16

Saturday

Biceps

  • D.B. Curls: 3 sets of 8-12 reps
  • Barbell Curls: 3 sets of 8-12 reps
  • Hammer Curls: 3 sets of 8-12 reps

Triceps

  • Triceps Extensions with Bar: 3 sets of 8-12 reps
  • French Curls: 3 sets of 8-12 reps
  • Cable Kickbacks: 3 sets of 8-12 reps

Sunday

Rest

After an intense week, take a break and let your body prepare itself for another great week!

2x per week on any 2 days

Abs

  • Crunch on Ball: 3 sets of 20
  • Reverse Crunch on Bench: 3 sets of 20
  • Weighted Rope Crunch with Cable: 3 sets of 12-20

    References

    Leave a Comment

    Comments (2)

    Jim Zarkdex

    August 1, 2015

    7082578891

    What kind of food should we eat during the week of work out?

    Reply
      Mike Jackson

      Mike Jackson

      August 3, 2015

      Re: 7082578891

      Meals should consist of lean proteins, low-sugar carbs, and healthy fats. Examples of some lean proteins are red meat skimmed of fat, chicken breast, and egg whites. Some low-sugar carbs you can eat are vegetables, sweet potatoes, and oatmeal. Choosing healthy fats like virgin olive oil, avocados, and flax oil are important as it takes longer to digest. Make sure to experiment with the times you eat and when you exercise to find what works best for you.

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