This article is a must-read for men who want to know How to gain muscle fast and bulk up with muscle quickly, and it is not really made for a beginner and you should always get your doctor’s permission before starting any exercise routine. Also, this routine will probably work for you but you should try to eat as healthy as possible.
How to Gain Muscle Fast
First things first you will be training six days a week, and you will do three days on then the next day off and three days on again. It seems like lot, but you will only be doing this routine for no more than six weeks. Ok, your first workout day you will train your chest, shoulders, and triceps.
For your chest start off by doing a press, either a barbell incline or flat bench press and do it for 3 sets and 8 to 10 reps. Next, you will do a machine exercise so do a seated chest press and again 3 sets and 8 to 10 reps. Now you have two more exercises to do, and they are going to be any kind of flys and again do them for 3 sets each and 8 to 10 reps.
Next is your shoulders so start off by doing barbell shoulder presses and do 3 sets and 8 to 10 reps and then move on to standing upright rows and you guess it 3 sets and 8 to 10 reps. Next, you will do standing dumbbell front raises and then finish with dumbbell lateral raises and do both for 3 sets and 8 to 10 reps.
Next are your triceps and start by doing close grip bench presses and you should do 2 sets and 10 to 12 reps. Next, you will do cable pulldowns and do them for 2 sets and 10 to 12 reps and then finish off by doing dumbbell kickbacks and again 2 sets of 10 to 12 reps.
Back, Traps, Biceps
Day 2 you will be doing back, traps, and biceps. Start by doing an exercise for your lower back such as deadlift and do 8 to 10 reps and 3 sets. Next, you will do barbell or machine rows for 3 sets and 8 to 10 reps. Now you will finish your back workout with dumbbell rows and 3 sets for 8 to 10 reps. Then go do dumbbell shrugs and do as many reps as you can with lightweight and do one set.
Next are your biceps, and you will start by doing barbell curls and do 2 sets of 10 to 12 reps. Next, you will do dumbbell curls and 2 sets of 10 to 12 reps and then finish off with incline dumbbell curls for 2 sets and 10 to 12 reps.
Day 3 is here, and now you will do legs. Start off by doing any kind of squats for 3 sets and 10 reps. Next, you will do machine leg extensions and 3 sets of 10 reps. Now you will do leg presses for 3 sets and 10 reps, and now you will finish off your upper legs with seated or lying down leg curls and 3 sets for 10 reps. Now finish off the workout with calf raises for 1 set and as many reps as you can do.
This seems like a lot, but it will probably bulk you up quickly, and you should not stay on this routine for any more than six weeks. It is up to you to decide if you want to do cardio and abs with this program, but I recommend you do abs three or four days a week and cardio often. This routine is designed for men who want to bulk up quickly. Get the doctor’s ok before starting this routine.
How to gain muscle fast: Pilates Exercises
Many people who engage in resistance training focus solely on developing the power muscles. Focusing on stabilizing muscles creates a more balanced exercise program.
The power muscles may be the most prominent and noticeable muscles in our bodies, but they cannot function well if they are not supported by the many stabilizing muscles. A balanced strength training program will address both the power muscles and the stabilizing muscles.
The power muscles are generally the more superficial muscles. They are located further away from the axis of movement than the stabilizing muscles. They are large muscles that often span more than one joint and have multiple functions. They are recruited by high loads and high speeds.
The rectus abdominis, hamstrings, and biceps are all examples of power muscles. Traditional strength training programs usually focus on the power muscles. Crunches, hamstring curls, and bicep curls are all exercises designed to strengthen the power muscles.
Stabilizing Muscles Can Be Classified as Local Stabilizers and Global Stabilizers
There are two classifications of stabilizing muscles, the local stabilizers, and the global stabilizers. These muscles are generally deep muscles, located close to the axis of movement. The local stabilizers, the deepest muscles, control the body in neutral. The global stabilizers are generally the postural muscles.
Unlike the power muscles, the stabilizers are constantly firing. They are recruited by low loads and slow movements. The transversus abdominis, pelvic floor, and multifidus are all examples of local stabilizing muscles. The internal and external obliques, as well as the gluteus maximus, are examples of global stabilizers.
Pilates Exercise Programs Focus on Both Power Muscles and Stabilizing Muscles
Pilates exercise programs deliver exercises that focus on both the power muscles and the stabilizing muscles, ultimately providing a highly balanced workout. When Pilates instructors focus on the pelvic floor, diaphragm, and multifidus, they are calling on participants to engage and train stabilizing muscles. A heavy focus on basic principles and warm-ups also train the stabilizing muscles.
When Pilates instructors ask participants to perform footwork on the reformer, they are training the power muscles. Likewise, Hamstring Press Hips Up and Teaser are exercises that primarily focus on power muscles: the hamstrings, and the rectus abdominis.
A Balanced Strength Training Program Focuses on Both Power and Stabilizing Muscles.Without strong stabilizing muscles, power muscles cannot function properly. As a result, building healthy muscles requires a focus on both the power muscles and the stabilizing muscles. A workout that recognizes this and develops both types of muscles promotes good muscular health.