How To Build Muscle Fast Without Using Drugs

The age old question asked by many body builders is how can I build massive muscles with out taking steroids or growth hormone, the answer to this is relatively fairly straight forward and not as complex as many magazines would lead you to believe, as these magazines want you to fail and keep purchasing their publications until you find that non existing program that will work for you, also they are there to sell you overpriced hyped up sport supplements telling you this is the best thing since sliced bread.

Any way here goes. Firstly the most important information is that it takes years of hard training before you get an awesome physique so do not get put off by slow progress which could lead you to the path of destruction, that being the use of dangerous and non prescribed drugs sold to you on the promise of super fast gains of quality muscle, the problem with this is that you are not told about the side effecrs that commonly come with the use of these, the worst being death. Growth Hormone and steroids can and will cause cardiac hypertrophy (enlarged heart) which can cause serious heart problems including death, mental disorders, cancer, skin conditions, hormone imbalance, water retention, diabetes and many many more, so think twice before using any drug and in reality for a healhy and longer life just say no.

Right the most important training principal is only use the big multi joint movements as this causes the body to produce more growth hormone than using smaller isolation movements, so deadlifts, squats, bench press, chins, dips, military press, calf raises, stiff legged deadlifts, barbell curls, shoulder shrugs, close gripbench press, french press are the best exercises to stimulate muscle growth.

Secondly having a structured program is very important, a 6 week training cycle is best as on average the human body will adapt to any training program between 4 to 8 weeks.

The best 2 cycles to increase muscle size and power is 6 weeks of between 8 to 12 repetitions and then 6 weeks of 3 to 6 on big movements and 6 to 8 reps on smaller movements.

Muscle Building Program 6 weeks

Each weight training exercise will consist of 3 sets of 8 reps minimum to 12 reps maximum.This routine trains each body part no more than once a week.

 

Day 1 (Monday) chest and shoulders

Chest

bench press 3 sets 8 to 12 reps

incline press 3 sets 8 to 12 reps

dumbell press 3 sets 8 to 12 reps

Shoulders

military press 3 sets 8 to 12 reps

lateral raises 3 sets 8 to 12 reps

dumbell press 3 sets 8 to 12 reps

Day 2 (Tuesday) day off, rest

Day 3 (Wednesday) back and biceps

Back

chins or pull downs 3 sets 8 to 12 reps

deadlifts 3 sets 8 to 12 reps

barbell rows 3 sets 8 to 12 reps

Biceps

barbell curls 3 sets 8 to 12 reps

dumbell curls 3 sets 8 to 12 reps

Day 4 (Thursday) day off, rest

Day 5 (Friday) legs and triceps

Legs

squats 3 sets 8 to 12 reps

legs curls 3 sets 8 to 12 reps

calf raises 3 sets 8 to 12 reps

Triceps

close grip bench press 3 sets 8 to 12 reps

lying tricep extensions 3 sets 8 to 12 reps

dips 3 sets 8 to 12 reps

Top Tips for muscle building program. 10 minutes aerobic warm up should be performed before weight training sessions. Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press for chest, squats for legs etc. A rest period of 1.5 minutes should be taken between each set. Each set should be trained to failure (not warm up sets). Each rep should be done for a 3 count on the positive and a 3 count on the negative movement. For maximum results cycle every six weeks with powerpar routine and then repeat. Use a training diary to continuously monitor performance and to provide motivation. Use the correct supplements and proper diet. Get enough sleep.

 

Nutritiomal Tips

To increase muscle size try and consume 1g of per protein per pound of bodyweight, this can come from food like fresh oily fish, poultry, red meat, bean and pulses, nuts and seeds and protein drinks. Carbohydrates are very important as this will give you the energy to train, these should come from wholewheat pasta, brown rice, granary bread, fresh fruit, vegetables, oats, cous cous, bran cereal.

 

Power and Strength Building Program

Each weight training exercise will consist of 2 sets of 3 reps minimum to 6 reps maximum on big movements and 2 sets of 6 reps minimum to 8 reps maximum on smaller movements. This routine trains each body part no more than once a week.

 

Day 1 (Monday) chest and shoulders

Chest

bench press 2 sets 3 to 6 reps

incline press 2 sets 3 to 6 reps

dumbell press 2 sets 6 to 8 reps

Shoulders

military press 2 sets 3 to 6 reps

lateral raises 2 sets 6 to 8 reps

dumbell press seated 2 sets 6 to 8 reps

Day 2 (Tuesday) day off, rest

 

Day 3 (Wednesday) back and biceps

Back

chins or pull downs 2 sets, 6 to 8 reps

deadlifts 2 sets, 3 to 6 reps

barbell rows 2 sets, 6 to 8 reps

Biceps

barbell curls 2 sets, 6 to 8 reps

dumbell curls 2 sets, 6 to 8 reps

Day 4 (Thursday) day off, rest

Day 5 (Friday) legs and triceps

Legs

squats 2 sets, 3 to 6 reps

legs curls 2 sets, 6 to 8 reps

calf raises 2 sets, 6 to 8 reps

Triceps

close grip bench press 2 sets, 3 to 6 reps

lying tricep extensions 2 sets, 6 to 8 reps

dips 2 sets, 6 to 8 reps

Top Tips for power building10 minutes aerobic warm up should be performed before weight training sessions. Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press for chest, squats for legs etc. A rest period of 1.5 minutes should be taken between each set. Each set should be trained to failure (not warm up sets). Each rep should be done for a 1 count on the positive and a 3 count on the negative movement. For maximum results cycle every six weeks with powerpar routine and then repeat. Use a training diary to continuously monitor performance and to provide motivation. Use the correct supplements and proper diet. Get enough sleep.

 

Spenser Jackson works as an shop manager and customer adviser for
Heroes Fitness Store. Please
contact him through the website for more fitness information, including

fitness equipment, core stability training and

supplements.

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