Advice on Quick Muscle Building Routine

[ramjet]

Hello,

I would like to build muscle fast. (been working on dropping over 100 pounds past year and now that it's off looking to build muscle.) After about two months I can slow down to a more gradual and then maintenance program.

I have access to a full gym with free weights and machines. I was thinking to go twice a day for an hour each time. 30 mins cardio (get blood flowing) and once through weight routine then again in the evening. One reason for this thought is often I find myself able to do a good strenous once through on the weight but on the second set not able to do nearly as good....with a little rest though I can push myself just as hard the second time through so I would do a second set mid-day or in the evening after work...desk job so I won't be worn out.


My next question is:
Let's say I can curl 45 lbs 8 times with good smooth form.

So to go up in weight do I just jump to 47lbs and 6 reps and that's as good as it gets?

What if I jumped to 55lbs but was only able to do 2...but that two would be at 55lbs!!

So in summary if I'm wanting to build fast (BTW my diet is radically different and now able to support an intense workout program) do I go with the overload approach of fewer reps but almost unbearable weight or do I just accept that it will come in baby steps? Remember just looking for a couple months of big gain then will slow down and eventually level off.

TIA
JB

[Big Dan]

Build muscle... Do you want size or definition? Strength, or looks?

Also, a few people will recommend you choose a program and stick to it. The most popular that I see recommended are the HCT-12, or a 5/3/1 program.

Try reading up on the HCT-12 routine at the top of this page.


Welcome to the forum btw.

[RichMcGuire]

Hello,

I would like to build muscle fast.

Muscle growth is not a fast process. You'll need to invest into steroids if you want to speed it up as much as possible.

I have access to a full gym with free weights and machines. I was thinking to go twice a day for an hour each time. 30 mins cardio (get blood flowing) and once through weight routine then again in the evening.

More work does not mean faster progress..and there is absolutely no reason you need to go to the gym twice a day.

My next question is:
Let's say I can curl 45 lbs 8 times with good smooth form.

So to go up in weight do I just jump to 47lbs and 6 reps and that's as good as it gets?

What if I jumped to 55lbs but was only able to do 2...but that two would be at 55lbs!!

It depends on how you set it up. Like, if you were doing 6-8 reps, then you'd increase the weight up to 50 lbs, and aim for 6. When you built back up to 8 reps, youd increase it again and repeat. Thats just one way to go about it.

or do I just accept that it will come in baby steps? Remember just looking for a couple months of big gain then will slow down and eventually level off.

Everything will come in baby steps.. your gains included. I don't know what you think you can accomplish in just two months.. but in terms of composition, its not much. I think you need to have a more long term mind set rather than this quick fix crap.

[GazzyG]

Absolutely, 100% agree with Rich.

It's a very slow progress.

I also agree with Dan - three or four days a week on a proven routine (HCT12, 5/3/1, Starting Strength, Stronglifts) is all you need.

[ramjet]

Build muscle... Do you want size or definition? Strength, or looks?

Also, a few people will recommend you choose a program and stick to it. The most popular that I see recommended are the HCT-12, or a 5/3/1 program.

Try reading up on the HCT-12 routine at the top of this page.


Welcome to the forum btw.

Mostly definition and looks. In other words I'm not trying to become a champion weightlifter. I just lost 100 pounds of fat now just looking to build some muscle and not be a skinny punk. Strong but not a he-man. I will read up on the HCT-12.

Thank you for the advice.
JB

[ramjet]

Muscle growth is not a fast process. You'll need to invest into steroids if you want to speed it up as much as possible.

Not doing steroids and I am fine with your advice to take it as it comes. I am going to read up on the HCT-12 as mentioned earlier and I appreciate the time you took to share your knowledge witrh me.

JB

[Off Road]

Ya, I can't believe steroids were even recommended to somebody on an open forum, much less an absolute beginner.

[RichMcGuire]

Ya, I can't believe steroids were even recommended to somebody on an open forum, much less an absolute beginner.

He wanted fast muscle gain. I was being half sarcastic because of that fact. I guess the obvious isn't so obvious.

[Bosch232]

In case no one said it yet, congratulations on losing 100 lbs. That's quite an accomplishment.