How to Build Muscle Fast

BarbellOne of the most commons questions asked at the gym is “How to build muscle fast” Is there a way to speed up the muscle building process naturally? Yes, there is a way and it’s called “Compound Movements”. Compound movements work multiple muscles / joints at once rather than isolation movements which just target a single muscle / joint.

Compound movements should be your staple exercises. They should be the foundation of your exercise program. Here is a list of the main compound exercises that should be part of your routine. You should not be going longer than two training days without hitting a compound movement if you are looking to increase muscle mass.

Back:

Pull-up, Bent over Row, Deadlift, Pull downs

Chest:

Barbell Bench Press, Dumbbell Bench Press

Quads:

Squats, Lunges, Leg Presses

Hamstrings:

 Stiff-Legged Deadlift, Lying Leg Curl

Calves:

Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise

Deltoids:

 Press behind Neck, Dumbbell Press, Military Press, Shrugs.

Biceps:

 Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl

Triceps:

Lying Triceps Extension, Close Grip bench Press, Push-downs, Seated Triceps Extension

The above compound exercises should give you plenty of compound movements to include in your program. Remember to keep mixing up your routines to avoid plateau and to keep training fun!

100 Training!

Adding 100 training to your training program can be a great way to beat plateau and re-energise your training routine. What are 100s? 100 training involves doing one set of 100 reps for each exercise. If you are able to do 100 reps without stopping then you would increase the weight by a small amount for next time.   If you cannot do 100 reps without stopping, rest 1 second for each rep you have left. So if you have 30 reps left, rest for 30 seconds. Keep repeating this process until you reach your 100 reps. You can rest for 1-2 minutes between sets. Always remember, 100 reps using good form is more important than increasing the weight.

Doing 100 training increases the number of capillaries and also increase the density of current capillaries. Capillaries are like tiny veins. They play a vital role in muscle building. The capillaries transport muscle building nutrients and hormones (testosterone) to the muscle cells. If you increase the number and size of capillaries, more nutrients and hormones are supplied to the muscles. This leads to larger muscles when you go back to a lower rep routine.

100s Routine

Total Body

1) Quads – Leg Press

2) Hamstrings – Seated Leg Curl

3) Back – Seated Cable Row

4) Chest – Bench Press

5) Shoulders – Side Lateral Raise

6) Biceps – Preacher Curl

7) Triceps – Rope Pulldown

8) Calves – Seated Calf Raises

9) Abs – Ab Crunches

Half Body Part 1

1) Chest – Pec Dec

2) Chest – Incline Bench Press

3) Chest – Standing Cable Crossover

4) Back – Lat Pull-down (Wide Grip)

5) Back – Bent Over Barbell Row

6) Back – Straight Arm Pull-down

7) Shoulders – Seated Overhead Press

8) Seated Rear Deltoid Raise

9) Traps – Dumbbell Raise

10) Abs – Swiss Ball

Half Body Part 2

1) Quads – Squat

2) Quads – Leg Extension

3) Quads – Hack Squat

4) Hamstrings – Standing Leg Curl

5) Calves – Standing Calf Raise

6) Calves – Seated Calf Raise

7) Biceps – Barbell Curl

8) Biceps – Hammer Curl

9) Triceps – Dips

10) Triceps – Straight Bar Pull Down

I normally do the 100 training routine every 3-4 months for one week – training for 3 days. I will have 24-48 hours rest between workouts. Give the 100s a go and feel the benefits!