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How To Increase Muscle Fast: Routines And Exercises

fast mass buildingHow to Increase Muscle Fast is a question many are asking skinny.

Well in this article I will write a very simple, but effective exercise routine that will help you build muscle and build a good percentage of body mass of good size and increase the strength of your whole body in a relatively short time.

This routine focuses on the basics and if we continue for about 3 months I’m sure you’ll have good gains in your muscles.

First, you need to eat a lot and in large quantities and of course much weight lifting to get big but following the routine. For your diet, eat at least 25 calories and 1/2 gram of protein per kilo of body weight every day.

For protein eat foods such as meat, chicken, turkey, fish, eggs, milk, smoothies or protein shakes, carbohydrates, etc.. Foods like bread, rice, cereals, potatoes, pasta, fruits, vegetables, etc.

You should also eat a moderate amount of fat in foods such as butter, cheese, whole milk, butter, salad dressings, etc.., Do not go with him but a little fat help give you more calories and energy to help gain muscle weight and build mass.

Eating a small meal every 2-3 hours. You also need to drink at least 2-3 liters of water every day to help keep the body hydrated and help with digestion, and relieve your body of toxins. This is the basis of food to build muscle fast.

Weight training should train is 3 days a week (ideally Monday, Wednesday and Friday). You must give your body plenty of time off so you can grow or create new muscle tissue.

Muscles do not grow while working in the gym lifting, the muscles grow while you are resting. Over-working muscles is not good because it puts stress and muscle damage.

This is one of the best workout routines I’ve found to build muscle fast.

Remember to only work out 3 times a week to rest and recover muscles.

Bench Press:

1 set of 10 reps (warm)
1 set of 8 reps (heavy weight)
1 set of 8 reps (heavy weight)

Squat Weight:

September 1, 12 reps (warm up)
September 1, 10 reps (warm up)
1 set of 8 reps (heavy weight)
1 set of 8 reps (heavy weight)

Romanian Deadlift:

September 1, 12 reps (warm up)
September 1, 10 reps (warm up)
1 set of 8 reps (heavy weight)
1 set of 8 reps (heavy weight)

Military Press:

3 sets of 10 reps (moderate weight)

You could do this exercise every day to go to the gym from 8 to 12 weeks in a row.

Each training session or day you try to add 1-2 kilos more for each year (this is where small fractional weight aggregates are useful). It is easier to gain weight in small increments (ie, 1.5 kilos) more often, it is to make large increases (ie, 5-10 + kilos) less often.


This may not seem like much exercise to build muscle at first, but if we continue this training for some 3 months you will be able to add approx. 10-15 kilos of body weight. Sure as long as you feed them well as I set here.

You follow these training tips and see if you make them grow the muscles in your body.

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