how do you get muscles really quick?
594569
The only way to get them really quick is steroids, but i should not try that.\nFirst of all lift weights heavy, but in a good way.\nDon't be like those loser who do a shoulder-press with a hollow back and use there whole body to get that damn weight up.\nThis way you push the weight up, but you can wait very long to see your muscle, probably you will see a doctor sooner this way.\nTrain heavy, but so heavy that you do it in a good position and only let the muscles work you're training.  \nThis is so important to stimulate your muscles.\nEven more important than training is rest. Muscles don't grow in the gym, but after. When you give your muscles rest they can grow. Sleep at least 8 hours a night.\nFood is also very important.\nWithout enough food- no growth. \nSo eat, eat and eat.\nEat smart, otherwise you will see your fat coming faster then your muscles. Eat a lot of proteins, about 2 gram per kilo body weight.\nSo training is important, but the most important is sleep and food. Without those 2, your muscles never grow.\nI can write a whole story about this, but better if you take a look at bodybuilding.com there is all the information you need to know. About Exercises,training, products and food. There is also a forum with a lot of information. If you read good and train on the right way. I promise you: You will get your muscles.  How fast depends on you!\nGood luck
982164
Easy.  Live an active life,  engage in sports or more activity.  Reduce your food intake to just natural stuffs and  NO SALTS please.   More carbs for energy (While you exercise) and more protein to grow and repair muscles.\n\nDon't use quick solutions, like slimming drugs, it will quicken your life.\n\nThink positive and remember, no pain, no gain.
120733
Lifting weights is by far the best way to build muscle.  Lifting heavy weights for a few reps is better at adding size.  Good luck.  I don't know how old you are, but keep it up...don't expect a few weeks to get you there.  You need to workout every other day so your body can build.
277414
Its all about pushups. When ever you have a couple spare minutes just drop and do some pushups. Along with some benchpressing once a week , you'll get ripped pretty quick.
266428
do circuit weight training for the entire body. if you work out with weights, say 5 sets of 8-10 reps on each muscle group and no break.\n\nexample: if you finished a set of bicep curls, don't rest for a minute and then do your next set. Instead, do your triceps. when finished do your biceps again and so on.\n\nyou are resting one muscle but immediately do another. the point is it will keep your heart rate up. you are getting your cardio this way and will shed the lbs fast.\n\nAlso, the more muscle you build will burn fat faster at rest!
869503
If you are looking for 1 single exercise to help you gain muscle mass, I would say pushups are the best.  If you are asking this because you are trying to look good, mix in some bicep curls too.  But if you are just trying to gain size and to better defend yourself, pushups are the quickest.  Start with sets of 15 and increase to sets of 50.  Do 4 sets every day.
1065424
To bulk out in such a short time you'll need to cut out your 'long-distance' running.\nAs I'm sure you're aware you can gain weight quite fast in this time, (and it usually hits the stomach) But to put on this amount in muscle, can take about 5-6 months.\n\nGood luck in your attempts.
158350
working out anything for more than 45 min is a waste of time because you end up destroy your own current muscles for energy, and also leads to overtraining which will also waste your muscle and prevent them from recovering thus will not build you any new muscle. \n\n\nnow here is the way to build muscle properly and increase the speed in which you will gain them:\n\nthe secret to gaining muscle is to shock your muscles every work out. this can be done in the following ways:\n\n-changing the order of the exercise each work out\n- changing the speed at which you lift the weights, slow or faster\n-super sets which means doing two or more opposite or same body part exercises\n- giant sets which means no rest between all sets performed for a specific body part\n- negatives which means lowering the weight very slowly after one rep\n- stripping which means lifting the heaviest weight you can to muscle failure (when you can lift it anymore) for no more than 6-8 repetitions and then going to a slightly lower weight + repeat\n\nthat's only a few ways to shock your muscles into growing. Muscles have a memory so you must vary and change your routine and shocking methods constantly.\n\nalso there is the diet component:\n\nproteins: make sure you eat a palm size protein portion every meal, which should be every 3 hours that you arent sleeping and do not eatt 3 hours before going to bed to prevent food from metabolizing into fat.\n\ncarbs: 2 clenched fists is the ideal portion\n\nfats: olive oils, flaxseed oils, peanuts, almonds, no more than 10-12 or a table spoon per meal for the oils\n\nmake sure you do not work the same muscle groups within 48 hours or 2 days to give them time to recover and grow.\n\nmake sure you sleep at least 8 hours, as much of the recovery occurs during sleep.\n\nmake sure you eat no more than 1 hour after your work outs\n\nmake sure you have a protein shake before going to bed, no other food if possible \n\nthrow junk food, alcohol, and other tempting food in the garbage. \n\nkeep your training to 3 sets of 6-8 repetitions per exercise@ 3 exercises per body part\n\nany more question, visit this excellent site bellow, and good luck
629932
Free weights are a very good way to tone and build muscle.  Start light and slowly (that is SLOWLY!!) increase the weight.  Go on line and visit http://sportsmedicine.about.com/od/strengthtraining/a/usingfreeweight.htm\nYou'll find good advice at this site.\nHappy lifting and when you are ready we'll have to arm wrestle!
354647
Know this & take what you need....\n\nBuilding muscles is actually when you break muscle fibers, they repair themselves over a period of 72 hours, and after the process is complete the fibers are more dense and become thicker and bigger. Ta da! Big muscles. It is important to feed the mscles after working out to give them what they need to repair properly, lots a protein! Divide your work out into muscle groups and work out each group every 3 days, this will allow it the time it needs to become denser and allow you to go up in weight. Don't do that and your goals (if muscle building, toning, development) will be hindered. Good luck, use good judgement & caution with weights, you don't want to pull, strain, or tear because then you will have sit out, which results in nothing!
85791
Eat meat.  Youll need the protien to build muscle.  And work out your arms chest and back 2-3 times a week.  Do high wieght / low reps (Don't do too much or you will hurt yourself) .  This will build your muslce faster.  Low weight high reps will just tone you.  It is probably best you start on machines as well because they help you keep correct form and give you more control as far as the amount of resistance.  Try doing pushups with weights on your back(start low), and look into buying a small dumbbell set.
891799
Butt kicks.  Run knees up. Get thighs horizontal.  Sprint up hills really fast(steep hills) Do sprinting for a long period of time. Make your legs and heart and lunges stronger.  Lift weights with your legs. they have machine that does that.  If you don't do some strengthening of the legs you will injure you self and won't be able to practice. Trust me I know.  All of these techniques worked for me.
1010085
my husband used to be a personal trainer - \nbasically you shouldn't do the gym everyday \nyour muscles get torn when you do exercise - so you need to go to the gym one day then do something else like swimming the next so you exercise different muscles\n\nalso eat lots and lots of pasta - this turns into muscle the quickest.\n\ngood luck
535423
If i wanted to get fit quickly i would :\n        exercise with your friends[sammy]\n        dont eat a lot of suger or fatening things.
820615
You need to get in the weight room and do lot of low weight reps on your quads and hamies.  This will increase your force production without increasing your weight, which should increase your speed.  Working on your calves should help some, too.
70398
It's not always about muscles, but you should work out your arm and leg muscles...run up and down stairs that will get you strong leg muslces and about lifting weights just lift as much as you can and gradually add more wieght.  Also practice shooting, and arm-bars because i have seen many wrestlers get really good because of those two moves.  Good Luck
951539
In addition to what James said, I'd incorporate jump training.  Find (or build) something sturdy about 30" high.  Squat down, then jump on it.  Do 3 sets of 10-12 reps.  When it gets easy, increase the height.  \n\nThere is a corrolation between vertical leap and quickness.  High concentration of fast twith muscles and lower weight will result in quicker running and quicker moves, both forward/backward and laterally.