| If you’re trying to gain muscle fast you need | | | | try doing 210 pounds for 6- 8 reps too failure. |
| to do exercises that work fast. This is where I | | | | By doing this you are constantly confusing your |
| am going to show you how to gain muscle by | | | | muscles and adding new stress. This will keep |
| using exercises that build muscle fast. | | | | your muscles growing every week. |
| Before I give you the list of exercises that will | | | | Sample workout schedule |
| help you gain muscle quickly you need to know a | | | | Monday |
| few things about how to gain muscle. | | | | Back and biceps |
| First you will only work each body part once a | | | | Tuesday |
| week and keep your workouts to 30 to 45 | | | | Chest and triceps |
| minutes max. You want your workouts to be | | | | Wednesday off |
| productive and the main focus here is to stress | | | | Thursday |
| the muscles and then give your muscles plenty of | | | | Shoulders and forearms |
| time to recuperate. If you do this the final result | | | | Friday |
| will be muscle growth. | | | | Legs and calves |
| Second you will only do basic compound exercises | | | | Sat and Sun off |
| and rest two to three minutes between sets. | | | | Exercises you will use |
| Trust me you will need this rest between sets. | | | | Bench press |
| Third you will only exercise 2 body parts per | | | | EZ curl bar bicep curls |
| workout 4 sets per body part and between 6 | | | | Bent over barbell row or low pulley row |
| – 8 reps per exercise. | | | | Cable triceps press downs |
| Fourth constantly overload you muscles every | | | | Dumbbell or barbell overhead press |
| workout session and push every set to failure. | | | | Squats |
| Example: Lets say your first week you bench | | | | Standing calve raises |
| press 200 pounds for 8 reps to failure then next | | | | Take this workout program and try it for 30 |
| week when you are doing bench presses again | | | | days you will see bigger muscles. |