How to Become Buff Fast

Men are assaulted constantly with pictures of muscular guys with 40-inch biceps, gigantic viper-like backs and chiseled 8-pack abdominal muscles. The majority of men are eager to get that muscular body type but may have disadvantages in achieving such a goal such as genetics, work schedule or a general lack of knowledge. You can shatter your training plateaus and force your average body frame to attain that strong, buff image by incorporating a structured workout routine into your life three to four times a week.

Things You'll Need

  • Weight plates
  • Barbell
  • Whey protein shake
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Instructions

    • 1

      Start your workout by placing the appropriate weight plates that you can handle on the barbell. Begin your routine with a dead lift, an exercise that targets your gluteal, lower back, middle back, hamstring and quadricep muscles. Place your feet shoulder-width apart with your toes pointing forward, bend your knees slightly and keep your chest upright and proud. Grab the barbell with your hands slightly shoulder-width apart. Keep your shoulders held in place as you stick your glutes out and arch your back. Lift the bar by extending your hips and knees into a tall, standing position. Slowly return the barbell towards the ground and repeat for 8 to 12 repetitions.

    • 2

      Hold onto the barbell and transition into a bent-over row which targets your back. Stand tall in a neutral position and bend your knees slightly while flexing at the hip. Row the barbell towards your sternum through retraction of your shoulder blades and rowing your arms. Slowly return the barbell to its original position before you repeat. Perform 8 to 12 repetitions.

    • 3

      Transition into a squat press to target the quadricep, gluteal, hamstring and shoulder muscles. Stand tall and hold the barbell at your collarbone level with a grip that is slightly shoulder-width apart and with elbows underneath the bar. Squat down slowly and in control by bending your knees and flexing your hips until your legs are parallel with your thigh. Push through your heels into a standing position. Press the barbell above your head, extending your arms when you reach the standing position. Lower the barbell back to your collarbone and repeat for 8 to 12 repetitions.

    • 4

      Finish your barbell routine by doing push-ups next to work your pectoral muscles. Push off the barbell from the ground or perform body-weight push-ups. Lie prone on the floor and place your hands at your armpit level. Press your toes into the floor and contract your abdominal muscles to stabilize your core as you push through your hands and toes into a straight push-up position. Lower yourself in a controlled method back toward the ground before executing another repetition. Perform 8 to 12 repetitions.

    • 5

      Rest for 90 to 120 seconds before performing the barbell routine again for two to four sets. Drink a whey protein shake, which provides nutrients for your body, within 30 minutes of your workout routine to recover properly.