How Much Should I Bench If I Weight 210 Pounds How to Gain Muscle – Exercises That Work Fast

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How to Gain Muscle – Exercises That Work Fast

If you’re trying to gain muscle fast, you need to do exercises that work fast. This is where I’m going to show you how to gain muscle using exercises that build muscle fast.

Before I give you the list of exercises that will help you gain muscle fast, you need to know a few things about how to gain muscle.

At first, you’ll only work each body part once a week and keep your workouts to a maximum of 30 to 45 minutes. You want your training to be productive and the main focus here is to stress the muscles and then give your muscles plenty of time to recover. If you do this, the end result will be muscle growth.

Second, you will only do basic compound exercises and rest two to three minutes between sets. Trust me, you will need this rest between sets.

Third, you will only train 2 body parts per session. training 4 sets per body part and between 6 – 8 reps per exercise.

Fourth, you are constantly overloading your muscles every training session and pushing every set to failure.

Example: Let’s say your first week you bench press 200 pounds for 8 reps to failure, then the next week when you bench press again, try to do 210 pounds for 6-8 reps to failure. By doing this, you are constantly confusing your muscles and adding new stress. This will keep your muscles growing each week.

Example of a training plan

Monday

Back and biceps

Tuesday

Chest and triceps

Wednesday off

Thursday

Shoulders and forearms

Friday

Legs and calves

Saturday and Sunday

Exercises you will use

Bench press

EZ curl bar bicep curls

Bent over barbell row or low pulley row

Cable triceps press down

Dumbbell or barbell overhead press

Squats

Standing lay trips

Take this training program and try it for 30 days, you will see bigger muscles.

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