Category Archives: build muscle mass fast

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The Best Muscle Building Supplements for Men

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Questions and Answers

Muscle building questions.?

Ok so i am 19 years old almost. 160 lbs 6ft tall, and I'm wanting to gain muscle and look broader and have more of a athletic built body, i mean i don't want to have some kind of like overly huge muscles but i do want to look ripped in shirts and all… First off, i would like to know what kind of body building supplement should i take, there are 3 that i have heard of python's (forgot the rest of the name), Muscle warfare, and Force factor. Now i saw a video, i am not sure if the man in the video was saying that i should get all 4-5 of the items he was talking about, and im not sure if its safe to use all of them at once, but if i do try to become more body aware i want to get the best and do the best i can, while staying healthy. The video is Http://www.youtube.com/watch?v=uZ6E0Z4pE… so if some one could tell me if its healthy to take all of the supplements at once then please tell me. So basically tell me that and help me out with what all i should buy.

Posted by Pulchy
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You're going to and probably already have, hear a lot about supplements. However, there is no good science to support the idea that supplements improve muscle hypertrophy or athletic performance over a diet of good food.

If you're trying to build muscle, lose fat, add weight, or just be healthy, supplements can only make your daily intake worse unless you have poor diet. And if you have a poor diet, you should work on your diet and stick to eating real food.

Dietary supplements are poorly regulated in the US. They do not have to conform to the stringent standards applied to pharmaceuticals or food products by the FDA. The result of this absence of oversight has been a scammer's dream and the scammers have made the most of it. A huge and powerful supplement industry has grown up around this lack of government oversight which was designed to give people the freedom to explore homeopathic, naturopathic, and alternative remedies.

Because supplement makers do not have to follow the same stringent FDA regulations which are applied to food and drugs, it is impossible to know which supplements are scams without testing by independent laboratories. It is, however, quite easy to be fooled by common myths and expensive advertising. For this reason, supplements should be avoided unless recommended by a legitimate health care professional. The US National Institute of Health warns….

"Always check with your health care provider before taking a supplement, especially when combining or substituting them with other foods or medicine." Ref: Http://ods.od.nih.gov/Health_Information…

Many manufacturers buy cheap supplements from foreign countries with no regulations which contain toxins and poisons including heavy metals, pesticides, detergents, etc. Others add stimulants such as caffeine to an otherwise worthless product to provide the hapless buyer a sense that the product is doing something. Still others cut the supplement with fillers so only trace amounts get to the customer keeping their cost down so they can put more money into garish and bloated advertising which promises what they know they can’t deliver. And, there is no testing required by the government. For these and other reasons you cannot know what you’re getting when you buy a supplement.

And, because most supplements are provided by scammers instead of credible major food or pharmaceutical companies such as Bayer of Pfizer, their advertising is often bogus as well. Most supplement reviews, blogs, scientific white papers, and articles are just advertising in disguise. A good example is the YouTube video you referenced. It may be funded by supplement makers or just some misguided faddist. Many supplements providers have dozens of websites promoting their products in fraudulent ways as you'll see if you watch this investigative report by CBS News –> Http://www.cbsnews.com/video/watch/?id=5… (Note: You may have to sit through a quick commercial message first)

I have many excellent references and scientific studies which show how supplements are not worth the money and may even be hazardous to your health. However, YA does not provide the space to list them all here. So, here are some samples.

Here's one study to read. Note the excerpt…"Consumption of a recovery drink (whey protein, amino acids, creatine, and carbohydrate) after strength training workouts did not promote greater gains in FFM (Fat free muscle) compared with consumption of a carbohydrate-only drink.”
Ref: Http://www.ncbi.nlm.nih.gov/pubmed/15105…

Here’s another from Live Science. Note the excerpt…“Medical researchers have advised against protein supplements for years for the average person. But many sports trainers continue to push them on amateur athletes simply because they don't know any better.”
Ref: Http://www.livescience.com/health/protei…

Here's what Consumer Reports had to say…"But our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it's needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body."
Ref: Http://www.consumerreports.org/cro/magaz…

Good luck and good health.

Whats the best muscle building supplement?

I take syntrax mass meals but thats stuff is packed with carbs which im sure can make you fat but its has alot of protein which is good.Whats the best supplement for gaining lean mass without getting fat? Or best overall gainer? No steroid answers.

Posted by Dean Cristoph
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Aw u said no steroids

would you care if its prohormones?
Its the weak mans steroid cuz you get no sides and the results are usually less, but you still gain muscle like crazy
10 pounds in 4 weeks crazy.

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Best Workout Supplements to Build Muscle

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Questions and Answers

Ok how can i build muscle mass pretty fast??

OK i am wondering how can i build muscle mass fast.
I am a small skinny guy and really want some muscle but it hard to get mass! I take creatine sometimes and drink true mass protein almost everyday and work with weights that are heavy but i still seem to get more cut then anything and i rather want mass then cuts. What do i do??

Posted by oBEA5To
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Ok..well i can help…just listen…ok your diet…you probally will need to eat a whole lot more than you do no….how much do you weigh…anyway take your bodyweight a multiply that by 2 thats the minimal amount of carbs you need calories multiply by 18, proteins multiply by 2and fats mulyiply by0.5…..
Eat these sources of nutrients:
Carbs:
brown rice
broccolli
potato
oatmeal(alot)
Proteins:
egg whites(alot)
chicken
lean red meat(alot)
Fats:
natural in food
maybe a omega supplement
Calories: just from food and a weight gainer supplement

also your training routine, stop with what your doing..use a high volume training or german volume training which is main bodyparts like chest do bench press 10 sets of 10 reps and smaller like bices do like 4 sets of 12

workout tips
lift the heavy fast as you can while keeping form and lower it slow
breathe out while pushing or lifting and in while lowering or relaxing to say

supplemeting…it says sometimes..things like creatine arent just for sometimes you have to use it everyday…also not everybody responds to creatine and you may have a low quality brand and also that being said creatine converts to its byproduct, creanitine, while in stomach and in liquid, only about 40 percent is absorbe and of that most of it will be water retention..
So heres your supplement list:
Kre-alkalyn at aaefx.com(take it when wake up and before WO)
kre generationat aaefx.com(take after workout)
a multi vitamin(animal pak or activite sport by mhp)(whenever)
truemass by bsn(throughout the day, some at meals or whatever directions say)

just follow the direction strictly and youll be good

and the workouts just email me for any question and diet and supplemets too for anything

goodluck.

Muscle build with supplement?

I already do my exercise to build my muscle for 3 months, i use some supplement in my exercise, what i want to know is there any dangerous supplement on the market?

Posted by Extra
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Whether you are training for a bodybuilding contest or simply looking to add definition to your physique, many individuals have added weightlifting to their workouts. Building muscle can be challenging for some individuals, and there are supplements that can encourage muscle growth and repair. These supplements will not grow muscle without you putting in the necessary work at the gym, but they can give your body the nutrients it needs for muscle growth. Before using any supplements, ask your physician if they are safe for you to take, to avoid any adverse interactions.

Step 1
Take a creatine supplement. The University of Maryland Medical Center says to take 5 g creatine monohydrate four times daily for a week as a loading dose, and then, for maintenance, to take 2 to 5 g daily. Creatine is an amino acid that is naturally found in the body that is stored in the muscles for energy. It is thought to help build lean muscle mass in high-intensity, short-duration exercise, like lifting weights, says the University of Maryland. Talk to your doctor before using creatine; if you are under 19 years old, you should not take this supplement.

Step 2
Use a whey protein supplement. These are typically powdered products that you can add to drinks or shakes; follow the directions on the package for use. Whey protein contains all the essential amino acids, making it a complete protein. It also contains branched-chain amino acids, which are metabolized directly into muscle tissue. Leucine, an amino acid in whey protein, aids in muscle protein synthesis and muscle growth.

Step 3
Drink a sports drink that contains protein, which promotes lean muscle growth and muscle repair after exercise. This protein also helps build your immune system, which encourages the body's overall repair after workouts. There are many sports drinks on the market that contain protein; you may have to go to a specialized vitamin or health food store to find a large selection.

Any after workout supplements that help me build muscle?

I'm trying this new thing since i don't have time for the gym. I'm going to workout with mainly just my body weight such as pull ups, push ups and etc. I also have a few dumbells but thats it. After working out are there any supplements i can take to build muscle? I want workout for the beach
i'm a guy, and i'm almost 18.

Posted by Mike
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Watch this video –> Http://www.youtube.com/watch?v=d4_UY_kIP…

If you take your post workout supplement right after a workout it will sit in your stomach for 0.5-2 hours depending on what else is in your stomach. Then it will be squirted into the small bowel via the pylorus in the form of chyme where, over the next day or more, the supplement nutrients will gradually be transferred to the blood stream via osmosis along with whatever food nutrients it encounters along its journey through your GI tract. So, the notion that you should take a supplement right after working out because it will go streaking to your muscles to rebuild them is obviously false. Those who advocate that just don't understand physiology.

The reason so many people recommend post workout supplementation is because the supplement makers have brainwashed the buying public with a huge amount of internet guerrilla advertising. Pre and post workout supplements are all scams and no amateur bodybuilder needs anything more than good food and proper training.

For the full story about the big supplement scam, read the following.

Read my answer about protein supplements here –> Http://answers.yahoo.com/question/index;…

Read my answer about how much protein you need –> Http://answers.yahoo.com/question/index;…

Read my answer about supplements here –> Http://answers.yahoo.com/question/index;…

Read my answer about supplement scamming here –> Http://answers.yahoo.com/question/index;…

Good luck and good health!!

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What Is the Best Muscle Building Supplement

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Questions and Answers

Muscle Building Supplement Stack?

So I'm starting up working out again this spring and came up with a stack and needed some input on when and how much to take some of it.

For starters here's my stack: fish oil, multivitamin, Cellucor C4, MusclePharm Amino1(bcaa), Optimum Nutrition Creatine, Gold Standard Whey

I was planning on taking them in this order
Morning: fish oil and multivitamin with breakfest
Afternoon/workout: C4 pre workout, Amino1 during workout, Cretine and Whey post workout

If you think I should change my order let me know with when I should take each product and how much I should take.
Thanks!

Posted by Danny
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Well Danny, the ultimate muscle building supp stack is expensive but It's called BeachBody Extreme Nutrition Pack

Everything it takes to get even stronger, even faster.

To get really BIG, you've got to give your body everything it needs to speed recovery and build monstrous muscle fast. This stack includes all four Beachbody® Extreme supplements designed to work together for maximum muscle-building results.
We're talking serious supplements. The Beachbody Extreme Nutrition Stack is the mother of all muscle-blasting supplement combos, specially chosen to work together to give you more stamina and power, faster recovery, and greater mass than you ever dreamed possible.

The Beachbody Extreme Nutrition Stack includes:

A 30-Day Supply of Hardcore Base Shake
A 30-Day Supply of Fuel Shot
A 30-Day Supply of M.A.X. Creatine
A 30-Day Supply of Super Suma
The Beachbody Extreme Nutrition Stack is probably the cleanest supplement stack available:

Tested for Purity And Potency
No artificial coloring
No high-risk or untested ingredients
No artificial flavors, so you can mix it your way*
Warning: Consult your physician before beginning this or any exercise program or starting any supplement or meal replacement plan, especially if pregnant, nursing, providing to a child, or if you have any special or unique needs, or other medical conditions.

NOTE: Super Suma contains suma root, which contains ecdysterone. Ecdysterone is a naturally occurring phytochemical compound that could be erroneously detected and flagged in synthetic steroid screening tests. The NFL and WADA added ecdysterone to their lists of banned substances in 2010. Athletes and anyone subject to banned substances testing should consult with their physician and athletic organization. Pregnant and nursing women should not use Super Suma.

What supplements would you recommend for muscle growth/body building?

Of course I take protein, however I was wondering what supplements are safe as well as effective to combine with eachother. Creatine has worked for me. I have not tried HGH or any other natural hormones, any suggestions on that?

Posted by David Baugh
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Taking certain nutritional supplements for muscle building is not absolutely necessary; you can do without them, however, some of them really do have their advantages. They can give you an added physical and mental edge.

They help to enhance performance and can help in the muscle-building process. Although some are a waste of your time money and effort, there are a few that do actually perform. Supplements help to fulfil the missing link that may occur during an intense muscle-building phase. You do need some supplements for greater muscle growth.

Here are the supplements I'd recommend for Muscle-building.

Creatine:
A great supplement that always produces positive health and muscle-building benefits. Helps to fill the muscles with fluid making you stronger and able to lift heavier and recover faster. Good bodyweight gains achieved with this, which allows you to lift more for better muscle growth stimulation.

Protein Powders:
Whey protein isolate is the best fast acting protein to aid in repair and growth of muscle tissue after an intense training session. Casein Protein is a slow digesting protein best taken just before bed to supply the body with a continuous flow of amino acids for repair and growth through the night while you sleep.

Weight Gainers:
A high calorie supplement is a good idea if you consider yourself as being under weight. High calories are needed for muscle endurance and optimum performance and effective muscle repair. You'll want to stay healthy while you're on a muscle-building quest so I'd also recommend:

A good multi-vitamin/mineral supplement:
To offset any nutrient deficits that may occur during an intense training program. Vitmins and minerals are essential for good health and well being.

Vitamin C:
A great immunity booster and free radical destroyer.

Vitamin E:
Great for Cell integrity and vitality.

Muscle building supplements?

Just a question of if they're worth it.
Im trying to build muscle all over, as well as losing some weight. (Not a huge amount, only 2-3 kilograms)
I have a workout routine including both aerobic and anaerobic exercise, using my weights mostly, for 45 minutes a day and eat generally healthy. 3 meals a day including a lot of protein plus snacks.
Im not even sure if this is enough to be gaining muscle to the degree im hoping for.

I was looking at muscle building supplements but not sure if im doing enough to make it worth using them? Also i've read a few times that they can promote weight gain in both fat and muscle..
Opinions & recommendations?

Oh side note,
I'm 18, 5'4", 56kg, 17.5% body fat annnnddd female.

Posted by you, me and kinect
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Muscle building supplements are totally redundant. You can get all the nutrition you need from food. There is no need for any supplementation whatsoever. The thing with building muscle is, it takes time, and people really want to make sure their hard work doesn't go to waste, that's why they buy into that bs that you need this and that.

I used to be guilty of this myself, I would gope down loads of protein as well as even carbohydrate shakes, it did not give me any more gains than normal food has. I did gain some fat as well on that bs supplement diet.

You're perfectly fine with 60 grams of protein a day.

Just carry on what you're doing, from what you wrote it seems you're doing all you have to to get in shape. If your desire to try out the miracle drug gets too strong, the good news is, you're only going to hurt your wallet.

*note: I was never ever at all worried about gaining some fat, so you might wanna consider that too when counting pros and cons.

"I was looking at muscle building supplements but not sure if im doing enough to make it worth using them?" – take a look at this great answer here, it includes CDC data as well as some other great resources: Http://answers.yahoo.com/question/index;…

you don't have to stuff anybody's pockets to look like a million dollars. Gl and cheers.

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Build Bulk Muscle Fast

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Questions and Answers

How to build faster muscles? (Bulking)?

I want to have bigger arms than i have now 20"+. I have a little bit of fat on them. Should i strip the fat and try get my 20+" arms or should i continue.
My arms are 16" now. I want to know which will work quicker.

Which of the following 2 Statments is true?

1)will muscle grow faster where their is no fat and only muscle?

Or

2)will muscle grow faster where their is fat and muscle?

I eat well. At school i eat Nuts and 70g Tuna. I also take protein shakes after workouts.

(Mostly Bicep)
Im on a Strict No Oil diet. I eat no fries or chips
i do Heavy Weight low Reps.

Which works faster developing muscle. Fat or bone?

Posted by Luke D
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HIGH REPS+LOW WEIGHT = TONE/DEFINITION/TIGHT, FIRM MUSCLES
HIGH WEIGHT +LOW REPS = BIG MUSCLES, BULK.

Whats the fastest way to build muscle?

Im trying to get bigger as fast as possible with muscle, mostly in the upper body, so what are the best things to do to do this? So basically, what are the best machines to use in the gym, and how should I do them to get the best results fats? And im not looking to be one of those huge slow guys, im looking to be quick with it. Any suggestions?

Posted by Morgan
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Just so you don't think I'm some random with no experience, this is my most recent progress pic:
Http://imgur.com/sX9QJ

Now, this is what I did to gain muscle the fastest way possible:

1.) I went on a caloric surplus on my lifting days. This is so extra energy can go into repairing and increasing muscle size. You can find out how many calories you should be eating with this online calculator:
Http://scoobysworkshop.com/calorie-calcu…
Many bodybuilders will recommend doing a bulking and cutting phase by going on a 500 calorie surplus, gaining muscle and fat (aka getting bulky), and then losing the fat. I do not recommend this because this method is out-dated and a waste of time. See:
Http://www.t-nation.com/free_online_arti…

2.) I ate lots of protein. I found the more protein I ate, the more I could lift the day after. It’s best to get protein though food as your body digests it better, but you can buy Whey protein if you are having trouble eating enough protein. Just make sure the Whey you buy is pure and not some sugary crap from your local bodybuilding store. I buy mine in bulk on eBay as this is the cheapest.

3.) I slept as much as my body needed (about 10 hours a day). Make sure you are sleeping as much as possible as this is the only time when your body actually builds muscle.

4.) I gave myself at least 1 day’s rest in between each gym day. You should do this as it gives your muscles time to recover and grow. I did not do any exercise on rest days.

5.) My routine was comprised entirely of compound exercises. Compound exercises are exercises that use multiple muscles. A bicep curl is not a compound exercise because it only targets the bicep (this is called an “Isolation Exercise”), but a chinup uses the bicep, tricep, forearm, shoulders, back and abs. Compound exercises are better because they get you in and out of the gym quicker, and they build more functional strength. Also, avoid machines at all costs. Free weights like Dumbbells and Barbells are a vastly better than machines. Read this to find out why:
Http://newbie-fitness.blogspot.com.au/20…

6.) I did 3 sets per exercise with 1 minute rest in between each set (use a stopwatch). 3 Sets is all a beginner needs, but as you progress you might find that you need to do up to 6 sets. For maximum muscle growth (hypertrophy), do between 6-12 reps. If you want to focus on pure strength, do 1-5 reps and 5 sets with 3 minutes rest. If you focus on strength, you will be able to lift more but your muscle size won’t increase as fast as if you did hypertrophy training. Each time you go above your chosen rep range, increase the weight.

7.) I changed my routine every 4 months to avoid muscle memory. This is when your muscles adapt to your routine and stop building. To combat muscle memory you can also swap Dumbbells and Barbells in your exercises, change the amount of sets and reps, change the rest time, do drop sets and supersets. A ‘drop set’ is when you gradually lower the weight each set so you can keep lifting til absolute muscle failure. A superset is when you move from exercise to exercise with no rest in between.

If you want a good routine, I currently do a push/pull split and I have found it is the best routine I have come across.
[Push Day]
>Bench Press
>Overhead press
>Squat
>Calf Raises

[Pull Day]
>Deadlift
>Pullups
>Bent over Barbell Rows
>Curls
>Shrugs

I alternate the workouts like this:
Push day, Pull day, Rest day, [Repeat]
My routine is personalized to my needs. I have small lats so I try to get as much lat work done in my routine. If you have a disproportional muscle you should try and work it more than the rest. This goes for uneven muscles like a weak left arm too. Or even if you just want a certain muscle bigger than the rest, just change the routine around to suit it. Just don’t go overboard with one muscle as you might overtrain it and stop it from growing.

Now, I would HIGHLY RECOMMEND that you read this article:
Http://liamrosen.com/fitness.html

I cannot stress how important it is that you read that article. It contains everything you need to know about diet and exercise, and only contains empirical proven methods of muscle gain. The article above is what I wished I had read before I started bodybuilding.

As a summary, you need 3 things to build muscle: Food, Exercise and Sleep.
If you do all this, expect to increase strength straight away, and expect to see noticeable physical results in about 3 months. It took about 6 months before friends started noticing, and a year before people literally said ‘shit you got big’ before even saying hello.
Good luck on your gains and may Zyzz be with you.

How Can I Build Muscle Fast?

I am pretty new to working out and trying to build muscle. I have been trying for about 3 months now but I don't seem to be getting anywhere.

I workout in the gym almost every day, although I do take a break from it over the weekends. However I don't notice any difference at all and haven't put on any weight. I have always been skinny and would love to build muscle fast and bulk up, but just can't do it. What am I doing wrong?

Posted by
[display_name id=”1″]

It sounds to me like you are trying to do too much too fast. If you are new to working out, you need to give your muscles and joints time to get used to the workouts before you are going to see results.

You say that you go to the gym every day, so I think you are overtraining yourself. I would recommend only working out 3-4 times a week, because your muscles need time to rest and to heal properly if they are to grow bigger. If your muscles still hurt from a previous workout, that means they still need time to do this.

Since you say that you workout in the gym, I asume that you use machines for your workouts. If so I would advise you to change to working out with free weights. Free weights will allow you to do workouts with a more natural range of motion, and will also get several muscles working at the same time. Because of this you will be able to lift heavier weights, which will allow you to build more muscle. Also try to stick to compound exercises that use a variety of muscle groups, such as squats, deadlifts, bench press, bent over rows, push-ups, pull-ups, dips etc.

You also need to make sure you have your diet right. Get lots of whole, natural foods, with plenty of proteins, healthy fats and complex carbohydrates. Also remember your fruit and veg! Spread your daily intake of food over 5-6 even meals.

It might take a while for you to notice and changes, but stick at it and you will get the results you want. Good luck.

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How to lose weight and build muscle fast

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8 Week Mass Building Program

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Questions and Answers

Building muscle mass.?

Hi. I am 16 years old male. My weight is about 145 lb. I'm wondering, how could I build up a decent muscle mass, bulk up. What kind of exercises I should do, what should I eat, how often I should go to the gym, what weights I should lift and etc. Would be great if someone could share a program or something, thanks in advance.

Posted by Neteiksu
[display_name id=”1″]

Food:

Protein – Chicken breast
Fish (limit due to mercury)
Lean red meat (Limit)
100 % Whey Protein

Carbohydrates – White, red, or sweet potatoes, or yams
Brown Rice
Quinoa
Stone ground natural oats

Fats – Nuts
Avocados
Extra virgin olive oil

Fruits and veggies galore

Stay away from processed foods, refined sugars, and artificial sweeteners. This goes against the use of protein powder but I make an exception for that.

Gym 3-5 days a week. Stay away from cardio until your metabolism slows or you feel like lowering your body fat %.

Beginner program:
Day 1: Chest/Triceps
Flat Dumbbell bench press
1 set light 8-12 reps, 1 set med 8-10 reps, 2 sets heavy 6-8 reps
Incline dumbbell flyes
4 sets heavy 6-8 reps
Decline bar bench press
4 sets heavy 6-10 reps
Skull crushers
1 set med 8-12 reps, 3 sets heavy 6-8 reps
Tricep push down
4 sets heavy 6-8 reps

Day 2: Back/Bicep
Dumbbell concentration curls
1 set med 6-10 reps, 3 sets heavy 6-8 reps
EZ bar curls
4 sets heavy 6-8 reps
21's
4 sets with doable weight
Chainsaws
4 sets heavy 6-8 reps
Lat pull downs
4 sets heavy 6-8 reps
Dumbbell or barbell row
3 sets heavy, 1 set med, all 6-10 reps

Day 3: Rest

Day 4: Shoulders/traps
Plate raise
1 set med 8-12 reps, 3 sets heavy 6-8 reps
Arnold dumbbell press
4 sets heavy 6-10 reps
Deltoid raise
4 sets med 6-10 reps
Shrugs
1 set med 4 sets heavy as many as you can do

Day 5: Legs
Squats
Leg Press
Leg Extension
Calf Raise
Do all with 4 sets. First week I'd go med weight, or you wont be able to make it to your car when your done. Then increase at your own desire. Hope this helps, good luck.

21 Day Fast Mass Building By Vince DelMonte And Lee Hayward – Work?

Hi guys
I'm looking for people who tried the 21 Day Fast Mass Building program by Vince DelMonte and Lee Hayward and can tell me what they think about it.
I'm looking for opinions only from people who are familiar with this specific program so if one of you tried the 21 Day Fast Mass Building please let me know if this program worth the money or not.
Thank you all!

Posted by
[display_name id=”1″]

Hi mate
I bought the 21 Day Fast Mass Building program by Vince DelMonte and Lee Hayward before two weeks and so far I'm very satisfied from the results.
Unlike some programs that I've tried before this program contains no fluff or filler and it is very clear, concise and easy to follow.

I also really like the fact that Vince DelMonte and Lee Hayward made three different types of workout programs in their 21 Day Fast Mass Building program so you can actually choose the one that will suit you the best based on your final muscle building goal.

I personally don't think that it is possible to gain 12 pounds of muscle in only 3 weeks but so far I gained more than 4 pounds using the 21 Day Fast Mass Building program and I'm very happy with it.

By the way below is also one link that one of the users posted here in other question, you can use it to get about 30% discount for the 21 Day Fast Mass Building program including 8 weeks of full money back guarantee so you can actually try the program with no risk at all.
Hope that it helps!

How can i build muscle quickly?

Im 17, 5'7 and a bit reluctant to buy weight gain protein crap. Whats the best way for me to go about building muscle? Though only one or two have said it, theyve said im weedy and have no fat which aint attractive :/ because im fit but only have a small body. Any help?

I dont eat much atm also, though am trying to eat more calories.

Posted by bored guy in the summer
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Resistance training and diet modification. Muscle takes time to build (8 weeks) and you need to supply your body with the right diet to help it build. You don't need "weight gain protein crap," but protein is very important to muscle recovery. Here is a quick step-by-step way to help gain muscle.

1. Start a resistive training program. Begin with a lighter weight and higher reps so your body can adjust to the training (neuromuscular learning). Rember to target larger muscle groups first and smaller muscle groups second.
2. Change your diet. Once you begin weight training you will need an average of 0.7-1 grams of proteing per pound of body weight. Your caloric intake will change as well. Daily calories at your age are easily 3000+ especially if you're training.
3. Consider protein powders. Whey is broken down quickly and can be digested after a workout or during a workout. A typical shake can give you 30+ grams of protein. For nights you can try a slower digestive protein to help your muscles build as you sleep.
4. Increase your resistive training after 4-6 weeks so that you are lifting heavier and decreasing your repetitions.
5. Keep up that program for another 8-12 weeks. You should easily see weight gain and muscle mass after that.

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Best Way to Gain Muscle Mass

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Questions and Answers

How can I gain muscle mass?

I have protein powder at home. I workout. I try to take the amount of grams of my weight goal. My uncle said if I wanna gain big, I have to eat a lot. I eat a lot, but still nothing. Im a basketball varsity player. And I play alot. Is there a connection between me playing a lot to why I cant gain muscle wait.

Posted by Dwight KIm D
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Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:

•You can't necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
the muscle
•Your body is very different from a bodybuilder–trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
illegal substances.
•If you're a teenager, you'll have a hard time changing your body
dramatically. It's changing constantly and it will change even more as
the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you'll find that adding calories to your day is
easier than you think:

•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you're
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
between meals.

Lift, Lift, Lift

Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat as
well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult–the last one should be really hard, but not
impossible.
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level–around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you're a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.

I would like to gain muscle mass?

I'm sure im on the right track to getting more mass, but i want all the help i can get to do this. I am 5'11" last time i was measured. My weight is around 160. I go to the gym 5 days a week. But i dont work out the same body part everyday, Every 4 days is when i work out the same body part. So on monday i would do chest and shoulders, and by friday i would do that again. I was taking a protein from walmart. Then i ran out and now im taking protien, called Mass complex, from the nutrishop. I've changed my diet, i dont eat out anymore. I dont drink soda anymore. I eat a lot more meats. Especially chicken. Also i eat lots of white rice. I drink lots of water, if not water then i would have some gatorade.
So ya, am i on the right track to gain muscle? Is there anything else i can do to help myself get bigger?
I know that its not all about protein, but its one of the main things you need.

I believe i train hard. One of the gym trainers here has given me some really intense work outs to do, he used to be a body builder back in his day. He's still really huge.

No, im not knew to working out. I've been working out since i was about 15 or 16. I worked out in my high school in a class, i didnt really do much to gain. Just worked out, and whatever i got was what i got. After high school, and now im in college and got some time now, i really want to gain! I believe i can, i know i can, i want to gain! I know it takes time to though. So ya, thanks. Any other opinions?

Posted by michael john
[display_name id=”1″]

Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:

•You can't necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
the muscle
•Your body is very different from a bodybuilder–trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
illegal substances.
•If you're a teenager, you'll have a hard time changing your body
dramatically. It's changing constantly and it will change even more as
the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you'll find that adding calories to your day is
easier than you think:

•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you're
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
between meals.

Lift, Lift, Lift

Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat as
well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult–the last one should be really hard, but not
impossible.
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level–around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you're a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.

Is there a way to gain muscle mass and speed?

It seems that the more muscle mass you have the slower and less agile you get… Is there a way of working out to keep your speed and agility and gain strength as well??? Perhaps more negative workouts? Or possitive ones? How would they effect you differently?

Posted by The Mind's Eye
[display_name id=”1″]

In short…not at the same time.

You cannot build new muscle mass and at the same time increase speed. What you need is a tapered program..one where you will spend a few months lifting heavy weights to gain mass, then taper off the heavier weights and train that new muscle for speed. Lifting lighter weights will tone that new muscle mass, but will not increase your speed. To increase the speed you should practice and design a separate speed program that suits whatever art you are doing. The speed comes from muscle memory and neural pathways a bit more than toned muscle. It is not accepted science (yet) that you can actually increase your fast twitch fiber ratio. Genetics determine the ratio of fast twitch/slow twitch fibers, and while some scientists believe that certain training can cause a "change" in the fiber the science behind this has not been proven or commonly accepted – Http://sportsmedicine.about.com/od/anato…

If you begin a mass building program, you will lose your current speed because you are tearing down the muscles that you use for that speed. Between soreness and broken down muscle fibers, keeping your speed will be difficult. However by using a tapered program, you can go into cycles of mass building/speed conditioning, and at the end of the cycle you will have more mass and a higher level of speed provided you are doing correct exercises to train it. Building new muscle is relatively easy (just hit the weights and get your diet right) but getting the speed requires more specialized training, as you want that new muscle to "learn" to do the movements that are specific to your sport.

Here is a former post where I explained this in a bit greater detail – Http://answers.yahoo.com/question/index;…

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Build Muscle Mass Fast Supplements

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Questions and Answers

What supplements are worth buying to build muscle mass fast, Other than steroids?

Posted by drew_johnson25
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None..supplements don't build muscle food does. With out the proper diet even steroids are worthless. I've seen plenty of people over the last 2 decades not gain muscle from taking steroids. They are not the magic bullet that the media makes them out to be.

If you want to increase muscle mass you need to start counting calories so that you "know" how much you are eating and not guessing.

Whats the best protein or supplement for building muscle fast?

Posted by
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A healthy high protein diet is the best for building mass.
Try a lean meat sandwich on whole wheat with real cheese and avocado slices an hour before working out. Again after the workout. Or a hard boiled egg, a bowl of beans, a handful of raw nuts. Lots of safe choices besides out of a can or bottle.
The whole wheat (complex carb) extends the absorption rate of the proteins providing a more consistent supply of amino acids to repair muscle tissue. Try to eat a healthy meal as soon as half an hour after finishing the workout. Our bodies cannot process the big slug of protein in these supplements anyway.
A liquid supplement is not a meal. No liquid is a healthy replacement for a meal. That is why we have teeth instead of blender blades in our mouths.
The entire digestive system, liver, kidneys, and pancreas are designed to work with chewed food not the rapid absorption of liquefied foods. Regardless of ingredients shakes almost always cause blood sugar spikes.

How can i build muscle mass fast ?

I have been going to the gym now for about four months and dont seem to be getting any bigger all tips welcome.

Posted by mike c
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If you've been training for four months with no progress, it could be one of four things — or some combination of these. Often, it is all four:

1. Not enough calories
2. Ineffective Strength Training Program
3. Too much cardio
4. Not enough recovery and rest time

If ANY of these apply to you, you will gain little to no muscle.

First, understand that weight is gained from consuming excess calories. Yes, muscle is made from protein, but unless you also have a caloric surplus (taking in more calories than you're burning), you won't build muscle — no matter how many grams of protein you are consuming a day.

Second, most people use training programs that are inappropriate for them. Muscle mags are guilty of circulating training programs that will only work for genetic superiors who are also using steroids. For the average person, those programs do not and never will work. You seem to be one of these people. Thus, you will have be smart about your training. You need to choose the right exercises, the right number of sets and reps, and you have to know when and how to do them. There is no ONE way for all average people. It will take some experimentation.

Here are a few suggestions, though. Use only compound movements — squats, deadlifts, bench presses, barbell rows or chinups, military presses, and some abdominal exercise. Keep the total work sets (the sets you are really working hard at) LOW and the repetitions within the range of 10 – 20 for lower body, 6 – 12 for upper body. Do some research on abbreviated training — this is critical for you. As a genetically average person, you don't have superior recovery capabilities — hence, you can do tons of sets and reps and hope to get anything out of them. You have to be concise about how you train — train hard but don't train long.

About cardio — cardio is necessary for everyone, but remember — cardio burns calories. Calories that you need to build muscle. So, no more than 3x a week, for about 20 – 30 minutes a pop. No more than that. You can't work on staying lean and gain muscle at the same time. Two different beasts altogether.

Unless you're a genetic freak on steroids.

Lastly, rest and recovery — most people train too often and get little rest. A point to remember — YOU GROW WHEN YOU REST. And, the harder you train, the more rest you need.

Especially if you are genetically average. Which applies to at least 90% of the population. I happen to be genetically average, but by training wisely, I put on a solid 30 lbs of muscle over the course of 5 or so years and added about a lb or two every year after that (eventually, I stopped gaining muscle, so I started leaning out and focused on getting stronger, not bigger).

The real key here, my friend, is training wisely. Throw away all your muscle mags and start reading up on how to train as a "hardgainer." Read, for instance, Stuart McRobert's "Brawn" — an excellent book that will give you lots of ideas on how to work around any genetic limitations you might have.

By the way, in case you are getting tempted by sports supplementation or even steroids to get big, remember this — NO SUPPLEMENT WILL MAKE A POOR TRAINING/DIET PROGRAM INTO A GOOD ONE. You need to eat and train correctly in order to gain muscle. I've been doing this for 20 years now, and without steroids or any supplementation (except for a multivitamin and an occasional whey protein shake). I'm 185 lbs, at 5' 11", at 6% bodyfat. I started at 150 lbs with much more fat than now.

So, it is possible. Will you get to where I am? All depends on your genetics and how smartly you take this route. Be smart, be patient, train hard, eat enough, and rest enough. If you gain a half a pound of muscle a week — or even every two weeks — you are doing something right. Progress is progress. Good luck!

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Questions and Answers

How do you build muscle mass fast?

What kind of workout routine or timed workouts should i do to build muscle my coach at school just says workout as much as possible or until you can`t lift a pencil!!! But nothing seems to work. I`m getting stronger considerabley but the muscles really arent showing. Anytips????

Posted by I`m Dead and Bloated
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Working out as much as you can until exhaustion is not the answer to building muscle. Also, there are no 'fast' ways to build mass. Only hard work and recovery will help you.

What is the best way to build muscle mass fast?

I like to think that I keep myself in pretty good shape. I'm about 6' 2", 170-175 lbs. Run and exercisedaily. Decent abs. Pretty muscular. I pretty much have a very athletic build. I do drink whey protein every day after a workout. But im wanting to bulk my muscle, and im just not seeing that. Any advice on bulking up quickly?? Thanks.

Posted by Andrew
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In order to build muscle it is best to do 4 sets of 8-10 reps of each workout, Secondly, follow the 2 for 2 rule which states that if you can do more than two reps of the goal on the last set of an exercise for two workouts than you must increase the weight 5 pounds. For example, if you are doing bench press and you are repping 100 pounds and the goal is 4 sets of 10 reps, if on the fourth set you can do 12 reps than the next time you do bench press you need to do 105 pounds. If you can do 14 reps than you need to do 110 pounds the next time..

As far as quickly, changing our bodies whether it is to lose weight, build muscle, or simply get into shape, is not a simple, quick process. There are optimum ways to acheive results the fastest, however, we must realize that people we see on tv and in the gym have been doing what thay do for many years. It's not a quick workout that gets you your results, it's a life long journey that actually becomes enjoyable after a while. I've been lifting for 4 years now and I am so glad I started.

Happy Lifting.

Chest workouts to build muscle fast?

I'm a 15 year old long distance runner so as you may assume I'm very skinny and I want a good workout to build chest muscle fast.

Posted by Cory VanDuyne
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Running for distance pretty much means your going to remain skinny as you are burning a great deal of calories so don't expect massive muscle from any program unless you really start packing in the calories. If you are serious about building muscle check the source for some solid beginner level weight lifting routines that focus on mass. If you are just trying to add a little meat to your chest and push-ups & dips can be done.

Typical Chest Workout Programs Include:
Bench Press
Incline Press
Dumbbell Bench Press
Dips
Flys.

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