whats the best routine for building muscles in less time???
912367
Umm i think you underweight....u must be about 65-70kgs. Eat more and exercises less. Want to gain weigth fast - drink beer
359639
I used to be in the same shoes than you.  If arms are small and you want to build them up do the following \n\n1-work out arms 2 times per week with free waits.  Use enough weights to only be able to do 10 reps. That will build bulk.  do only three excercises, tricepts curls, bicept curls, dips, etc. per excercise day.\n\n2-take amino acides and protein with your diet.
401383
An hour is enough time. incorporate the cardio - do at least 20 to 30 minutes of walking on the treadmill at a high incline - you'll lose fat and tone muscle at the same time.\n\nIf you want to gain muscle "mass" use high weight and lower reps....if you want to strength train use lower weight and higher reps. However muscle does take some time to build. It doesnt come overnight and not in a month either (unless you take testosterone or steroids)...Sorry. \n\nYou can also do calesthenics - which are exercises using your own body weight - such as dips, pushups, lunges, squat, etc.\n\nMuscles also need time to repair and grow so make sure you dont overkill or you wont see any results. Patience is a virtue.
1152990
I've worked in a gym for over 10 years seeing many fad routines come and go. The best way to build up real muscle( Not just a pump!) is to stick to the power moves: Squat( a must!), Bench Press, Bent row, Deadlift, and High Pulls.\n\n These are all compound moves(involve many muscle groups) and basically tell your body to grow more muscle, and release more testosterone naturally.\n\n  Stay away from the small detailing moves ie... arm curls, leg extensions until you have built a strong base.\n\n Remember, it all comes down to the intensity you take with you to the gym, those last couple reps you don't wont to do have all of your gains in them.
137914
First off, you may be going too much. If you are hitting the weights to build your legs every day, you are over training. You need to give them time to recover, which takes at least 48 hours. \n\nA good routine I've used for my legs is 3 sets each of squats, leg press, leg curls, and calf raises. Try to do 4-6 reps for each set of squats. If you can do 6, increase the weight the next set. If you can't do 4, decrease the weight. For the other exercises, try to do 8-12 reps per set. Do this twice a week, and you will start seeing better legs in just a few weeks. On the other days, work on other muscle groups.
267388
Biceps and Triceps one day, Back and Shoulders one day, Legs and Chest one day.  You can switch things around to do a large muscle group (legs, chest and back) with a small muscle group (bi's, tri's and shoulders) on the same day, but I like doing bi's and tri's the same day cuz it goes much faster.  Work abs in every day between your other exercises.  To build muscle, high weight/low reps (6-8 max) is good.  But not exclusively.  Work in some higher reps also.
549135
Muscle is built through nutrition. Period. Exercise is a way to trick your body to divert more nutrients to building muscle than storing it as fat.\n\nIf you want to add muscle fast work on the big muscles - Glutes, Quads, Chest and Back. Too many people spend a lot of time on smaller muscles like the biceps or the shoulders.\n\nEat more protein. Whey is an excellent source of muscle building protein, but it is also necessary to add other types like cassein (found in dairy products).\n\nRest is very important. The body needs good rest to repair the muscles broken during exercise. Ensure you have atleast 8 hrs of sleep.\n\nVitamins and Antioxidants will help to rid your body of toxins and make it more efficient in muscle building.
917857
And squats. Work with someone spotting you with low weight on the bar and work on exploding up out of the squat. Dont get hung up on how much ( or little weight) is on the bar. Just work on the explosive push up, getting the fast twitch muscles humming. 3 sets of 10 reps is a a good start.\n\nElevated Jumps are good too.\nPosition a bench or platform on the ground. Stand on the platform and jump back, landing softly on the ground. When you hit the ground jump immediately back onto the platform. \n3 x 10 reps\nRemember to warm up thoroughly. And with both these exercises you are putting load on your knees. So dont over do it or perform if you are carrying an injury or niggle to the knee (s)
456897
Pushup are good.  Also tricep dips.  Get some dumbells for bicep curls, tricep overhead raises, and such.  Do your upper body workout every other day for best results.
526758
you should definately consider getting a membership at the gym if you dont have a weight set at home. just doing pushups and pullups just doesnt cut it. if u do have a membership and weights, you wanna create a weekly 4 day split.\n\nmonday= chest (incline, decline, and flat bench)\ntuesday= back (pullups, reverse curls, pulldowns, rows)\nwed=rest\nthurs= legs (squats, leg press, extensions, curls, calve raises)\nfriday= shoulders and arms (military press, lateral and front raises, bicep curls, dips, tricep pushdowns)\n\neat calorie dense foods and a lot of protein. for a lot more info than i can give you here, read some articles on www.bodybuilding.com good luck.
521602
continue exercise, but when doing leg presses, use less weight and do more reps. Start running, but don't do 20 or 25min type hard runs, get to the point where you are doing 45 minutes to over an hour. What you are going to want to do is train yourself for distance, not strength. All that being said...it will be very hard. Relax. I think fit and muscular women are VERY attractive...and, if I think that...I am sure millions of other guys think that. Not that you want to look good for anyone other than yourself...but, maybe knowing that there are LOTS of people who would find you sexy will help. Also, don't give up meat or other proteins. That will hurt your whole body. Good luck.
508356
You can build muscle! Get a book called Super Squats by Randall Strossen. It should be right up your alley.\n\n\nDo this routine for one year straight. Make sure that you increase the weight on all you lifts by 10% every two weeks. \n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\n\nLeg Extensions2x15\nSquat2x8\nLeg Curl2x10\nStanding Calf Raise2x10-15\n\nCHEST\n\nIncline Bench Press2x8\nFlyes2x8-10\n\nBACK\nChin Ups 2x8-10 or\nPulldown2x10-15\nBent Over Rows2x6-10\n\nSHOULDERS\n\nSeated Overhead Press2x8-10\nUpright Rows2x10-15\n\nBICEPS\n\nStanding Barbell Curls2x5-9\n\nTRICEPS \nDips 2xlimit or\nPressdowns2x10-15\n\nABS\n\nCrunches3x55\nLying Knee Raises2x30\n\n\nEvery two weeks increase the weight on all these exercises  by 10%.\n\nGet a gram of protein for every pound of body weight. Make sure you eat a high protein meal right after your workouts.  \n\nDrink lots of water about 120oz a day.\n\nEat about six small meals a day. Make sure at least two of them contain vegetables. If you need help with meal planning go to www.leehaney.com .\n\nMake sure you get eight hours of sleep. \n\nHave one day during the week where you eat whatever you want.\n\nAbout three times a week do 30 minutes of cardiovascular exercise like running, cycling, jump roping etc.\n\nTry to be consistent. Wait until you've been at this program a year before seeing big time results.
479527
work one muscle group one time a week strength training begining out you can stick with 10-12 reps 3-4 sets with 3-4 different exersice methods or routines for each muscle group.  Never work triceps, shoulders, or chest in the same day or day after.  You use these muscle groups a lot together so you'll fatique really fast without getting a good workout for the muscle group.  I have an entire routine for every muscle group saved to my pc here if u like i can send that to you as an attachment email me massure4hire@yahoo.com but to organize it i highly suggest starting a fitness journal you can download it for free here http://www.trulyhuge.com/journal.htm and print it up put some holes in it and put in a 3ring binder.  record all your routine sets, reps, ect.
194190
Start off with weightlifting every other day as it gives time for something in the muscles to breakdown and the next (alternate day) u work out it'll help u to put on more muscle mass.\n\nAlso, when the weights that you are using get too easy for you start off with something heavier...5 kg is quite a lot for a starter...maks sure u don't injure urself...dunno how old u are so a lil hard to really tell...\n\ng'luck!
567057
You know this answer -- we all do.  But few have the discipline to do it.\n\n30 min to 1 hr of cardio and strength-training every other day.  Push to your own limit.  When lifting weights, use good form, slow and steady pace -- less weight and more reps for leaner, longer muscles -- heavy weights with reps to the very edge of fatigue for bulk.\n\nEat lots of fresh fruits and veggies, and avoid salt, trans-fats and processed foods.
456089
If you want something to help you get bigger, buy whey protein. It will work a lot better than this crap, and is a lot cheaper. \n\nAnd it is not how long you work out each day, it's how intense your workout is. I only go about 45 minutes a day, but it very intense. I'm getting very good results from it.
537385
Basically the thing to remember is work a certain muscle group on one day and then do another. Give several days in between for those muscles to heal ( especially if you are ripping them going for bulk). \n\nIf you are doing arms for the day it doesnt matter what order you do triceps or biceps. Just remember to do several sets with a decent amount of reps. \n\nLegs same thing. Hamstrings and quads calves. Just work them for the day doesnt matter what order you do them in. Several sets with a decent amount of reps. Reps in any muscle group will depend on whether you are going for bulk or tone. \n\nNever do a full body workout when lifting weights. Always do a certain muscle group for that day with a couple days in between for them to heal. \n\nAbs can be done everyday.\n\ncardio should be done before every workout, just enough to raise your heart rate for a short time before lifting. Always stretch first.\n\nWhen you do any workout plan you will need to make sure you are getting the right diet. This takes precedence over everything. Working out depletes several minerals and vitamins, especially your electrolytes and your chromium. Its said that %90 of the american population is chromium defecient to begin with. Get extra chromium. Make sure you are eating adequate protein and getting alot of veggies. Get a damn good multi vitamin.