How to Build Muscles Fast With Exercises

Obesity is on the rise in America, and more and more individuals are hitting the gyms not only for a better body, but a healthier, more active lifestyle. Muscles are a visual indication of strength, and whether you feel you're not ready to appear at your high school reunion or poolside, you may find yourself in need of building some muscle mass fast. Some basic muscle-building exercises can not only increase your strength, but your overall muscle mass, in a short period of time.

Instructions

    • 1

      Schedule three 30-minute weightlifting sessions a week. Make sure you space them out, as your muscles need time to heal and recuperate after each hard-core workout.

    • 2

      Do push-ups whenever you can. Lie on your stomach and place your hands palms-down underneath your shoulder blades. Push up with your arms, keeping your back as flat as possible and your toes planted straight behind you. Do as many push-ups as you can in a minute. Do this whenever you can -- before you jump in the shower, after you get out of bed or before crawling in.

    • 3

      Mix up your weightlifting routine. If you're going for muscle mass and bulk, lift heavier weight with fewer repetitions, but if you want lean muscle, consider a lighter weight and increase your reps.

    • 4

      Try pull-ups. Your own body is one of the best weights you can utilize. By completing pull-ups, you are utilizing your own body weight to work your muscles. Try overhand and underhand pull-ups, and even try different grip distances, such as close-grip pull-ups and extended-grip pull-ups, where your hands are as far apart on the pull-up bar as you can get them.

    • 5

      Rest your muscles. Remember that your muscles need time to recover and rebuild, so don't schedule weight-training exercise back to back. Give your muscles a day's break in between, and consider a high-protein meal after workouts to help your body heal faster and get stronger during the recovery period.