Bodybuilding Workout

Guys ask me all the time how they can gain muscle fast when they see that at only 18 years old I am getting ripped. See, I went from being very thin to muscular in a relatively short period of time. It wasn’t overnight and there was a lot of hard work involved but as you can see my results were pretty good. I was able to increase my muscle size by following a semi-strict diet and a good muscle building program. I’ll give you a sample of a routine that I did that helped me to increase my muscle mass.

First of all you gotta know that in order to gain muscle you have to also fuel up your body with the right foods. It’s important to stop eating the junk food and drinking the soda. I was weak when it came to that. It was a lot easier to go to McDonald’s and get a burger and fries than it was to make a healthy meal. What I found was easy for me was to stock up on the tuna fish.

To make it taste good you have to be creative because you don’t want to dread it. Your body can only assimilate about 30 to 40 grams of protein at each meal and one can of tuna will cover this. Do yourself a favor and limit yourself to one can. Anything else will just be thrown down the toilet. It would be better to eat five or six small meals throughout the day instead of gorging on three large meals. Make sure to eat a good combination of protein, fats and carbohydrates. This is what you need to do at the start to increase muscle mass. Eat more than you burn but not enough to make you fat.

Gain Muscle Mass
If you want to increase muscle fast you need to start lifting heavier. This is really important if you want quick muscle gains. Stop doing endless reps and sets and target your workout to achieve you goal to build up muscle.

Here is what you can do to build muscle mass when you are just beginning.

All the following exercises should follow the same amount of reps and sets. The first set will be a warm up. To avoid getting hurt you have to get your muscles warmed up properly. If it takes more than one set for you then do as many as it takes. The rest of the sets you will use enough weight to get the right amount of reps and make sure the last rep is the last rep that you will be able to do without a spotter. One exercise per body part is all you need to do in the beginning. After four weeks you can begin to increase this. You will gain muscle fast by being consistent.

Sets/Reps
6 Sets with a rep scheme of 15, 15, 12, 10, 8, 6.

Monday: Bench Press
Tuesday: Deadlifts
Wednesday: Front Squats
Thursday: Standing Military press
Friday: Sprints

That’s it for the first four weeks. Arm workouts aren’t necessary at this point. We will build up muscle in the larger muscles groups first and then we can start doing some isolation exercises for the other areas of our body.

Don’t overtrain if you want to gain muscle quickly. One thing I have noticed is that many guys over train the smaller body parts. Believe me they will get enough of a workout by doing these exercises.

This is the best way to start.
I guarantee it!!!

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