How To Gain Weight Fast and Build Muscle Mass Naturally

The number one question I from newbies what is the best routine. It is a question that begs a simple prescription for success. Here you go this is the best routine that follows the Principle of the Big Three - Lift Big, Eat Big, and Rest Big.

This is a three times a week routine concentrating on exercises that use the biggest weights to cause the biggest muscle building response possible.

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After all big muscles = strong muscles.

Here we go:

Monday >> Chest/Delts/Tris

Warm up

Decline Dumbbell Flyes (For Lower Chest)

1x12 warmup

1x10 warm up (increased weight over previous set)

1x8 warmup (increased weight over previous set)

1x4-6 to muscular failure

Incline Bench (for Upper Chest)

1x4-6 to muscular failure

Military Press (for Delts)

1x8 warmup

1x4-6 to muscular failure

Weighted Dips (for lower triceps)

1x8 warmup

1x4-6 to muscular failure

Wednesday >> Legs

Squats (for lower back, quads and hams

1x12 warmup

1x10 warm up (increased weight over previous set)

1x8 warmup (increased weight over previous set)

1x4-6 to muscular failure

Leg Extensions (for Quads concentration)

1x8-12 to muscular failure

Leg Curls (for Hamstrings)

1x8 warmup

1x8-12 to muscular failure

Seated Calf Raise

1x8 warmup

1x8-12 to muscular failure

Friday >> Back/ Biceps

Chins

1x12 close grip (palms facing you)

1x10 fore grip chins (palms facing away)

1x?- Wide grip chins to muscular failure (hands wider than shoulder width apart)

Barbell Rows

1x8 warmup

1x4-6 to muscular failure

Barbell Curls

1x8 warmup

1x4-6 to muscular failure

That is the routine.

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You will notice that there is mention of muscular failure. This is no wimpy routine for fitness freaks this is a muscle mass packing routine for beginning and advanced bodybuilders who are looking at the biggest results in the shortest time pos sible. If that is you then muscular failure is a concept you must begin to love.

For the uninitiated muscular failure is the point in an given exercise where further movement is not possible.

So for instance if you were doing squats, you would pile up the bar with as much weight as you figured you could complete 8-12 individual reps with. Then you would get under the bar and move slowly and methodically rep after rep until your body could no longer lift the weight up. At that point you would slowly lower the weight down to the safety pins on the cage and walk away knowing that you had shocked your body into responding by creating new muscle.

This kind of exercising is not for the faint of heart, and it necessitates some extra safety concerns. If you are truly performing to failure, you will reach the point where you cannot control the decent of the weight. So you must take precautions to stop the decent at a safe point.

If you're doing chins this is not a problem you just descend until your feet touch the ground and then let go of the chin bar. But if you are doing lifts like bench press, squats, military press and so on, you will need to have something physically in the path of your barbell to stop it from crushing you.

The best piece of equipment for this is by far the squat rack. Ask around at your gym for where one is and how to use it. It is a great piece of gear to add to your arsenal.

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