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