Fast Muscle Building – A 3-Day, Full-Body Workout Plan For Fast Muscle Building

If you are new to the muscle-building game, or if you have been trying unsuccessfully to gain mass for a long time, you might be confused by all of the training information available online and in books and magazines. Most bodybuilding magazines and internet publications advise everyone to do some type of body part split, where the work for different buy Benzphetamine muscles is assigned to certain days of the week. While this is certainly an excellent, productive method of fast muscle building for many people, beginners oftentimes need more frequent stimulation to build their base of strength and muscle mass. If you are having trouble making headway into your bodybuilding  journey, try this 3-day-per-week, full-body training program for fast muscle building.

This muscle-building plan focuses on strength gains in the powerlifts, which are the squat, bench press, and deadlift. Though you will work your entire body at each session, different days will place the main focus on different lifts. Do this entire rotation each week on a Monday-Wednesday-Friday or equivalent schedule.

Day 1: Squat Focus

Squat – Use your strongest stance, and get your depth to at least parallel.
Incline Bench Press – Use your strongest grip and a full range of motion.
Barbell Row – Use an overhand grip and straps if needed. A little bit of cheating on the movement is acceptable.
Pullups – Use an underhand, overhand, or parallel grip, and stick with that variation for this day.

-tip- Fast Muscle Building with the Barbell Row: Some people find it difficult to strike a balance between a heavy, but sloppy row, and a light, but strict one. Try doing one set with a very heavy weight, and really put some jerking into the motion. Work on improving form and reps with this set over a few weeks before you up the weight again. Do a second set with lighter weight and better form / more reps, and work on increasing the weight on that set over a few weeks.

Day 2: Bench Press Focus

Bench Press – Use your strongest grip and a full range of motion.
Pullups – Pick a different variation from Day 1.
Dumbbell Row – Do these one side at a time, and place your free hand on a bench or rack to brace yourself. Use straps if needed.
Leg Press – Use your strongest foot placement.

Day 3: Deadlift Focus

Deadlift – Use a conventional, narrow stance and an over-under grip. Only use straps if absolutely necessary.
Military Press – Use a shoulder-width grip and a slight amount of leg drive.
Pullups – Pick a different variation from Days 1 and 2.