Building Great Body Shape

by Caleb Lee

Many trainees want to  build a lot of muscle fast (like in a month or less!)

This sort of program is far better for the advanced bodybuilder who wants to build up just a little bit of an edge before a competition (or before beach week!) than it is for the novice weightlifter. Though it’s definitely possible to do this — but it’s not for everyone.

Before we begin — the standard advice about consulting with a physician before starting any rigorous workout regimen definitely applies here — but, if you feel the need to try to gain some fast muscle mass  in a matter of weeks, you might want to give this routine a good try. This is going to be a tough workout, but will yield noticeable results within a VERY short time. Also, you want to remember to warm up before you do these exercises — the best way would be not only to warm up but also to do a couple reps with 50% the weight you’re gonna do in the sets themselves before you go through the routine. The last thing you want to do is injure yourself!

10 reps each of: Squats, Leg Curls, Leg Extensions, Dumbbell Pullovers, Seated Rows Bench Presses, Barbell Overhead Shoulder Presses, Barbell Bicep Curls Tricep Extensions, Weighted Pullups, Weighted Dips

And 12-15 each of: Standing Calf Lifts and Ab Crunches

For best results, this should take less than an hour (including warm up). Why less than an hour? To maximize your workout before cortisol levels build too high (45-50 minutes) (just know that coritisol promotes weight gain and hinders the building of lean muscle mass). You get the best results during the first forty five minutes or so of your workout, so make the most of it! Besides the idea is to be working so hard during these short gym visits that you’re exhausted by the end of 45 minutes anyways!

This workout routine should be done three times a week (you want to give your body adequate rest in between). If you follow this program to the T, you can get in and out quick having gotten the most benefit out of a short intense workout.

So this program might not be for everyone but if you’re super busy and want to build muscle in the little time you have available… or… you’re serious about building muscle fast and have the experience to handle a tough workout like — you may want to try it.  So if it fits, this 3 times a week workout just might be for you!

About the Fitness expert: Caleb Lee knows a lot about (http://www.doubleyourgains.com) building muscle. His website will teach you ways to (http://www.doubleyourgains.com) build muscle fast.

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