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Build Muscle Quickly – Pack on 12 Pounds of Muscle in 4 Weeks

Unless you’re pumping steroids, you’re not going to formulate a daily strength training program that takes more than an hour for each exercise. A fancy exercise machine for fast muscle gain is a waste of money. Free weights, dumbbells, and barbells produce the greatest muscle growth and program intensity. Nutrition, sleep, hydration and caloric intake are very important to successful rapid muscle building. You don’t need a gym membership, a personal trainer, or an endless supply of supposed muscle targets. You need a good dose of common sense, the will to maintain a routine weight gain program, and the persistence to stick to the program and special dietary needs. Testosterone levels drop when the duration of a training program is over an hour. Testosterone levels are important for muscle growth. You don’t want to drop your testosterone too low or another muscle group may not increase.

Length and intensity of muscle building:

The duration of each training set for strengthening and building muscles should not exceed an hour. A good program does not include daily exercises for each target muscle group, but rather four to six days of rest. This doesn’t mean you can’t have a set daily exercise program, just focus on a different muscle group.

The intensity of each workout should have a slight escalation in redistribution, type of movement and load used. A healthy body will compensate the demands on the muscle with muscle mass. By incorporating the Superset or Drop Down method into your routine, you will escalate the body to add muscle mass. A superset is where two routines are performed at the same time without rest, and a drop down is where the muscles are pushed to failure with one weight and continue with a lower weight until the muscles fail again.

The nutritional side of things:

Increasing protein through food intake or supplement use with a decrease in carbohydrate consumption due to their conversion to sugar will escalate muscle gain. Hydration is important for muscle flexibility and for preventing unnecessary injury due to dehydrated tissue. The more intense the training, the more hydration is lost through the pores in the form of sweat and urination. A dry body is not a healthy body. Building muscle mass is easy if you train properly, eat and supplement properly, keep your body properly hydrated, and get enough rest.

Set routine program goals and stick to them:

1. Set a four-week strength training goal to pump up your muscles.

2. Calculate the water intake.

3. Measure your muscle mass before you start and again at the end of each week.

4. Calculate your diet for optimal muscle growth.

5. Use a protein powder supplement. Setting goals in daily and weekly increments will help you achieve success in building twelve pounds of muscle in four weeks.

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