Here are some suggestions on how to build muscles fast. The workout routines provided here are for healthy individuals. Those with medical conditions should consult their doctor first.
Step 1
To develop muscles for endurance, perform 10 sets with 25 to 50 reps per set. Lift only light weights. If you want muscles for strength, do 5 sets with 5 to 10 reps with heavy weights. If you want to increase the size, do 10 to 15 repetitions of 3 to 5 sets.
Once you are accustomed to lifting the weights mentioned above, try them while on the bench in reclined mode. Set your head so it is tilted to the ceiling. Carry the barbell or dumbbell towards the ceiling.
Step 3
You can also use a V dip bar to build muscles fast. This consists of two bars that join up in the middle. Perform dips with your arms straightened out. Try lowering yourself without making contact with the floor. Raise yourself back up. Repeat as often as you can.
Step 4
Stand up and place your hands by your sides (the palms should face your thighs). Bend and carry the dumbbells in each hand. Slowly lift both arms. Hold for a second and lower it slowly. Repeat 5 to 10 times.
Step 5
Sit on the bench. Grip the barbell. Lift it behind your head. Lower it and then repeat. Repeat 10 to 15 times. You can also try this method while lying down.
Stimulating the Muscles
It isn’t enough to just lift weights. You must also do dips, chins, shoulder presses, bench presses, squats and deadlifts. These multi-joint movements will help develop muscle mass. It is also important to work out your whole body. Do not just focus on the arms. Performing the squats and deadlifts will help develop the other muscles in your body.
Tips
Drink water often during the workout. This will help revitalize your body. Do not allow yourself to get dehydrated. You will also need to have a balanced diet. Your diet should consist of protein and carbohydrates.
Protein should make up at least 20% of your diet. The formula to determine your protein needs is .20 x your weight. Always warm up before working out. Give yourself a few minutes to stretch those muscles.
While these methods will help you build muscles fast, it is imperative that you stick to the plan. You must exercise regularly. You should keep a journal to track your progress when lifting weights.
