Body Building Routines to Build Muscle Fast (But Safely!)

Anyone starting body building routines with the goal of building muscle mass naturally wants to get there fast. But one of the major reasons newbies tend to drop out right away is injury… from trying to build muscle mass too quickly. There is a way out of that dilemma.

First, be honest about where you’re starting from and what you can achieve within the first three months. Some people hike, bike, or do other activities for fun that help keep their bodies in shape. They can start at a higher level than those who’ve been couch potatoes for years.

Second, rest assured that you can build muscle mass to your desired level within 6-12 months. Done correctly, you’ll see initial results much sooner. But your goal is, or at least should be, a long-term commitment to a regular workout program and proper diet. Persistence – and the proper techniques – are the keys to success.

Tips to Safely Build Muscle Fast

Before we talk about those, here are some preliminary tips. Be sure you start with a weight that you can lift without excess exertion about 10-15 times. That helps avoid injury and gives you the feeling you can do what’s needed. Use proper form, including breathing right. And, truly important: stay hydrated. Correct fluid levels are vital for muscle and overall health.

Here are two body building routines to get you started on that road to better health, and a more attractive you…

Squats

The squat will really help you build those large muscle groups fast. That gives you visible results in the shortest possible time because it works more muscle fibers and works them harder.

Prepare a barbell with the proper weight, as discussed above. Support the bar on the shoulder blades. Keep your elbows beneath the wrists. Stand about shoulder width with your feet placed in a natural position, pointed slightly outwards.

Now, squat — i.e. bend the knees, slowly, making sure to keep your balance. Beginners should always use a spotter for safety. Keep your spine slightly curved inward, not rounded outward (like a turtle). Move down like you were about to sit on a sofa, but don’t overdo it. Don’t extend the knees very much beyond the toes. Keep most of the weight back on the heels to really work those quadriceps.

Chin-Ups

The traditional chin-up requires no weights, so it’s a great natural body building routine to help you build muscle mass fast and safely. You can use a bar in a door frame inside the house (just make sure it’s screwed in securely enough to be able to hold your weight without pulling free), or the local playground (after hours, with permission), at the gym… anywhere.

They’re really simple. Just grasp the bar above your head and pull your body up slowly (no jerking), then lower yourself slowly. For effective results you need to have the bar high enough so that your feet rise at least six inches off the ground. At least twelve inches is preferable. For a variation, you can purchase sand-filled ankle or waist straps to add extra difficulty, but work up to this.

Perform your bodybuilding routines regularly. Mon-Tue, rest on Wed, Thu-Fri, rest on the weekend is one good way to go. Rest allows the body to recuperate and gives it time to rebuild those stressed muscle fibers, which makes them bigger and stronger. That’s how you build muscle fast, and safely.

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