How to Gain Muscle Fast

As an experienced weightlifter I have tried numerous exercise programs/routines and none have come even close to being as effective as this one. For over 10 years years I have been lifting on and off and never made any real serious gains until I found this intense (this will not be easy) not really that time consuming routine(about 4 1/2 to 5hrs a week). This is not a bodybuilding routine (although many of the greats have used similar exercises and routines). This is the best muscle building routine ever.

Now lets get down to business. Here are the things you will need to get started, you need a squat rack, an olympic weight bench with at least 300lbs of weights, a good weight belt (optional, just keep good form always!), weight gloves (optional, toughen your hands up!), a ph buffered creatine, a ph buffered glutamine, a protein supplement with whey and casein proteins, a pre-workout caffeine supplement, be able to get 7-8 hours of sleep each night, and lots of food and motivation.

Getty Squat Antonio

Getty Squat Antonio

Power lifting, that is what we are about to get into a 3×3 powerlift routine to be exact. 3×3 meaning 3 exercises (Squat, deadlift, and bench thats it) 3 times a week. This is a two phase program, the first phase is high volume and the second is about strength building.You might think this is overtraining, but once you get to the numbers and start the program you will think otherwise. It will be very helpful to know how to squat, bench and deadlift properly, if not do your research and start light on the weight.

Before you start the program you must know your current one rep max for all the exercises, then add the following numbers to your current 1rep max to obtain your projected max.

Squat -add 25 pounds to your 1RM Deadlift -add 15 pounds to your 1RM Bench press -add 10 pounds to your current 1RM.

Now multiply your projected max for each exercise with the weekly percentages below, now you know how much weight you will be lifting for each workout.

Phase 1- Volume

Week 1

  • Squat: 0.58 x (projected max)=weight to be lifted
  • Deadlift: 0.58 x (projected max)
  • Benchpress: 0.58 x (projected max)

Week 2

  • Squat: 0.6 x (projected max)
  • Deadlift: 0.6 x (projected max)
  • Benchpress: 0.6 x (projected max)

Week 3

  • Squat: 0.62 x (projected max)
  • Deadlift: 0.62 x (projected max)
  • Benchpress: 0.62 x (projected max)

Week 4

  • Squat: 0.64 x (projected max)
  • Deadlift: 0.64 x (projected max)
  • Benchpress: 0.64 x (projected max)

Phase 2 Strength

Week 1

Squat:

  • day 1&2, 0.6 x (projected max)
  • day 3, 0.8 x (projected max)

Deadlift:

  • day 1, 0.8 x (projected max)
  • day 2&3, 0.6 x (projected max)

Benchpress:

  • day 1, 0.6 x (projected max)
  • day 2, 0.8 x (projected max)
  • day 3, 0.6 x (projected max)

Week 2

Squat:

  • day 1&2, 0.6 x (projected max)
  • day 3, 0.85 x (projected max)

Deadlift:

  • day 1, 0.85 x (projected max)
  • day 2&3, 0.6 x (projected max)

Benchpress:

  • day 1, 0.6 x (projected max)
  • day 2, 0.85 x (projected max)
  • day 3, 0.6 x (projected max)

Week 3

Squat:

  • day 1&2, 0.6 x (projected max)
  • day 3, 0.9 x (projected max)

Deadlift:

  • day 1, 0.9 x (projected max)
  • day 2&3, 0.6 x (projected max)

Benchpress:

  • day 1, 0.6 x (projected max)
  • day 2, 0.9 x (projected max)
  • day 3, 0.6 x (projected max)

Week 4

Squat:

  • day 1&2, 0.6 x (projected max)
  • day 3, 0.95 x (projected max)

Benchpress:

  • day 1, 0.6 x (projected max)
  • day 2, 0.95 x (projected max)
  • day 3, 0.6 x (projected max)

Deadlift:

  • day 1, 0.95 x (projected max)
  • day 2&3, 0.6 x (projected max)

Rep and Sets For Phase 1 and 2

Start out with the least amount of reps and sets and work your way up or just stick with minimal

Body Solid GDIB46L PowerCenter Olympic Combo Weight Bench

Body Solid GDIB46L PowerCenter Olympic Combo Weight Bench

PHASE 1

Week 1

  • Squat: 5-8 sets , 5 reps
  • Deadlift: 5-8 sets , 5 reps
  • Benchpress: 6-8 sets , 6 reps

Week 2

  • Squat: 5-8 sets, 5 reps
  • Deadlift: 5-8 sets, 5 reps
  • Benchpress: 6-8 sets , 6 reps

Week 3

  • Squat: 5-8 sets, 5 reps
  • Deadlift: 5-8 sets, 5 reps
  • Benchpress: 6-8 sets , 6 reps

Week 4

  • Squat: 5-8 sets, 5 reps
  • Deadlift: 5-8 sets, 5 reps
  • Benchpress 6-8 sets, 6-8 reps

PHASE 2

Week 1

Squat:

  • day 1&2, 3 sets, 3 reps
  • day 3, 1-2 sets, 1 rep

Deadlift:

  • day 1, 1-2 sets, 1 rep
  • day 2&3, 3 sets, 3 reps

Benchpress:

  • day 1, 5 sets, 4 reps
  • day 2, 1-2 sets, 1 rep
  • day 3, 5 sets, 4 reps

Week 2

Squat:

  • day 1&2, 3 sets, 3 reps
  • day 3, 1-2 sets, 1 rep

Deadlift:

  • day 1, 1-2 sets, 1 rep
  • day 2&3, 3 sets, 3 reps

Benchpress:

  • day 1, 5 sets, 4 reps
  • day 2, 1-2 sets, 1 rep
  • day 3, 5 sets, 4 reps

Week 3

Squat:

  • day 1&2, 3 sets, 3 reps
  • day 3, 1 set, 1 rep

Deadlift:

  • day 1, 1 set, 1 rep
  • day 2&3, 3 sets, 3 reps

Benchpress:

  • day 1, 5 sets, 4 reps
  • day 2, 1 set, 1 rep
  • day 3, 5 sets, 4 reps

Week 4

Squat:

  • day 1&2, 3 sets, 3 reps
  • day 3, 1 set, 1 rep

Deadlift:

  • day 1, 1 set, 1 rep
  • day 2&3, 3 sets, 3 reps

Benchpress:

  • day 1, 5 sets, 4 reps
  • day 2, 1 set, 1 rep
  • day 3, 5 sets, 4 reps

After you finish the 8 weeks max out, take a week or two off then restart cycleYou dont need to workout any more body parts, but you can add a few bicep and ab workouts. If you do do them last, always workout your largest muscles first then work your way down to the the smaller ones. Also do not forget to stretch, this is a must especially when lifting heavy.

Supplements

These are good and only getting better, but you need to find a company to trust so check out reviews from real people and take the types of supplements I suggested.

Now get lifting!

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