Fast way to build muscle!

[Excellent1]

Hey guys, pretty recently I have been hitting so many plateu's with my weight training. I have also been lead to believe that it's not how much you do, but how long you do it for - totally wrong! So I searched the web for days looking for free articles on how to build muscle - fast.

Alas to my disbelief I found the perfect site which gives you a 12 week training article. You will learn new techniques and also learn the psychology and science behind muscle growth.

If you're a new-comer to weightlifting this is the perfect site for you but don't worry if you're pretty advanced, the saying "Teaching an old dog new tricks" will make sense once you get reading!

So visit http://www.ast-ss.com/ today and make sure you sign up! Make sure you read through what he is outlining in the 22 or so pages (short pages) Don't just skip through because you will not learn.

Thanks :)

[Technologic]

Meh, four weeks of lifting 4kg on each arm has added about 2cm of width to each arm. I'm happy

[Smits]

Does it teach you how to get perfect abs

[Excellent1]

Meh, four weeks of lifting 4kg on each arm has added about 2cm of width to each arm. I'm happy
If you're talking about size as in height you're very wrong of you're on steroids.


Does it teach you how to get perfect abs
I can teach you how to get 6 pack abs. Simply put your legs on a sofa or a bed so your bum is on the floor. I presume you know what a crunch is? Perform this and HOLD it for 60 whole seconds. You won't be able to get up for a few minutes due to the sheer tightness around your stomach, gave me an 8 pack :)

[Stephen08]

Meh, four weeks of lifting 4kg on each arm has added about 2cm of width to each arm. I'm happy

4.5kg curls for me lol :eusa_danc

my triceps are bigger than my biceps lol

Well they aren't bigger but when I tense they are harder

Also I can't find anything about a 12 week article on building muscle on that site...

[Moh]

Any fast way is an unsuccessfully way.

If you really want muscle, you have to work for it.

[Bouncing]

Any fast way is an unsuccessfully way.

If you really want muscle, you have to work for it.

Exactly, I used to have barely any muscle on my arm, by working harder on the weights and doing simple excerizes for months made me earn alot bigger biceps, abs and triceps

[Excellent1]

Any fast way is an unsuccessfully way.

If you really want muscle, you have to work for it.
Then obviously you know nothing about bodybuilding. The techniques he outlines are what professional bodybuilders have used for years - just at a much slower rate. The gains you will get won't be instant but will be noticeable.


Exactly, I used to have barely any muscle on my arm, by working harder on the weights and doing simple excerizes for months made me earn alot bigger biceps, abs and tricepsHard work can be done in short ammounts of time.

[brandon]

I can teach you how to get 6 pack abs. Simply put your legs on a sofa or a bed so your bum is on the floor. I presume you know what a crunch is? Perform this and HOLD it for 60 whole seconds. You won't be able to get up for a few minutes due to the sheer tightness around your stomach, gave me an 8 pack :)
If I did that everyday, how long would it take for me to notice any changes? Not that my 6 pack isn't good enough. ;)

[cocaine]

If I did that everyday, how long would it take for me to notice any changes? Not that my 6 pack isn't good enough. ;)

Yes and how many crunches would one have to perform to gain an extra.. addition to my already dazzling 6 pack? ;)

[Excellent1]

If I did that everyday, how long would it take for me to notice any changes? Not that my 6 pack isn't good enough. ;)A week at most (in the hardness of your abs) to see it in the flesh a few months as it has to form shape and grow.

Yes and how many crunches would one have to perform to gain an extra.. addition to my already dazzling 6 pack? ;)So an 8 pack? Just do the same as he is doing.

[myke]

If I did that everyday, how long would it take for me to notice any changes? Not that my 6 pack isn't good enough. ;)


Yes and how many crunches would one have to perform to gain an extra.. addition to my already dazzling 6 pack? ;)

You two are such bad liars! :eusa_whis

I think I'll check this out; it's like a mini gym in my conservatory and I think this'll make a nice addition. :)

Thanks

[Excellent1]

I think I'll check this out; it's like a mini gym in my conservatory and I think this'll make a nice addition. :)

ThanksI just started it today and I only just managed to put a shirt on due to the pain - it works :P

[--ss--]

Have you got any direct links to any articles that are worth reading? Seeing as there are far too many articles and pages and they are extremely long so I don't want to bother with pointless ones :(
Nice find though!

[brandon]

If you're talking about size as in height you're very wrong of you're on steroids.


I can teach you how to get 6 pack abs. Simply put your legs on a sofa or a bed so your bum is on the floor. I presume you know what a crunch is? Perform this and HOLD it for 60 whole seconds. You won't be able to get up for a few minutes due to the sheer tightness around your stomach, gave me an 8 pack :)
Tried it yesterday. Basically I had my feet on the edge of my bed and done like half a crunch and stayed there. But it didn't really hurt. :S

[Excellent1]

Have you got any direct links to any articles that are worth reading? Seeing as there are far too many articles and pages and they are extremely long so I don't want to bother with pointless ones :(
Nice find though!
If you try page 17 onwards on Week 1, thats the basic routine :) Find a weight you can do 4-6 reps with, any lower than 4 reps then it's too heavy, any more than 6 reps it's too light.


Tried it yesterday. Basically I had my feet on the edge of my bed and done like half a crunch and stayed there. But it didn't really hurt. :SNo no, put your feet and legs on your bed (knee and below) and then do it ;)

[brandon]

If you try page 17 onwards on Week 1, thats the basic routine :) Find a weight you can do 4-6 reps with, any lower than 4 reps then it's too heavy, any more than 6 reps it's too light.

No no, put your feet and legs on your bed (knee and below) and then do it ;)
Dang that hurts. I find it hurts my back more than my abdominal muscles.

[JackBuddy]

Ok well, I don't wanna brag but I have a tiny tiny six pack (but only when i run/ tense really hard), how many would you recommend doing a day to notice changes?

[Excellent1]

Dang that hurts. I find it hurts my back more than my abdominal muscles.You may want to do a quick back warm-up first before you do them :)


Ok well, I don't wanna brag but I have a tiny tiny six pack (but only when i run/ tense really hard), how many would you recommend doing a day to notice changes?Just do the 60 seconds thing I posted in this thread :)

[brandon]

You may want to do a quick back warm-up first before you do them :)

Just do the 60 seconds thing I posted in this thread :)
Am I doing it right though if it hurts my back rather than my abs?

[Excellent1]

Am I doing it right though if it hurts my back rather than my abs?Well no, your abs should be killing :P Make sure you're like this:
http://i35.tinypic.com/2mh7uyb.png
And you just come up a tad and hold the crunch for 60 seconds.

[xander]

Actually, you should be doing 10-12 reps of what weight you can do. Then do 4-5 sets of 10-12 reps of your chosen weight.

[Excellent1]

Actually, you should be doing 10-12 reps of what weight you can do. Then do 4-5 sets of 10-12 reps of your chosen weight.Actually thats for pill popping PRO bodybuilders. 4-6 reps of a weight that you can do at 2-3 sets is right, it's all about overload not fatigue.

[xander]

Actually thats for pill popping PRO bodybuilders. 4-6 reps of a weight that you can do at 2-3 sets is right, it's all about overload not fatigue.

Whilst I do take protein shake I don't currently "pop pills" for bodybuilding. 5x sets of 10-12reps is great, it builds your muscle & if you ache the next day then it shows it's working.

[ChimpTears]

Ok well, I don't wanna brag but I have a tiny tiny six pack (but only when i run/ tense really hard), how many would you recommend doing a day to notice changes?
You can't really brag about a small 6 pack anyway so don't worry...

[Excellent1]

Whilst I do take protein shake I don't currently "pop pills" for bodybuilding. 5x sets of 10-12reps is great, it builds your muscle & if you ache the next day then it shows it's working.Protein shakes are nothing but calories, sorry. I did that routine I shared yesterday and today I couldn't even put on my shirt, that says it works better than anything you can find:rolleyes:

[.eddie.]

Yes they are nothing but calories but the point is to drink them an hour before you exercise where your body starts to convert it into muscle.

[xander]

Protein shakes are nothing but calories, sorry. I did that routine I shared yesterday and today I couldn't even put on my shirt, that says it works better than anything you can find:rolleyes:
Did you write the article? Because you're getting so defensive of it that it seems like you did.

Protein shakes aren't just calories - I can't believe you'd be so stupid to even say that! Surely if they were purely calories then bodybuilders would not take them? If it's purely calories then it's not doing them any good. Shows how little you know.

And as a matter of fact not only do Mens Health & Fitness recommend it, but 5 out of 5 people I've spoken to (1 of which is in the army & 1 of which is built massive, the other 3 are just blokes trying to get some definition) have said 10-12 reps is the best, with 4-5 sets of these.

[Excellent1]

Did you write the article? Because you're getting so defensive of it that it seems like you did.

Protein shakes aren't just calories - I can't believe you'd be so stupid to even say that! Surely if they were purely calories then bodybuilders would not take them? If it's purely calories then it's not doing them any good. Shows how little you know.

And as a matter of fact not only do Mens Health & Fitness recommend it, but 5 out of 5 people I've spoken to (1 of which is in the army & 1 of which is built massive, the other 3 are just blokes trying to get some definition) have said 10-12 reps is the best, with 4-5 sets of these.
1. No but some wise guy who thinks he's the next ronnie coleman insulting it before he's tried it is pretty pointless.

2. Yes, they are. If you saw the calories they contain per certain ml you will faint. Bodybuilders NEED calories to feed their muscle. (I say muscle I mean inflated tissue due to the over-use of steroids) Yes, there is protein in there but not much sonny, I could have that by eating a pack of meat and cut the calories by half.

3. 10-12 reps is pure definition. 4-6 reps is making you lift a HEAVY weight so your muscles cannot possibly lift any more. It's all about muscle overload not fatigue.

[Tristan]

Perhaps you could show some photos of yourself and the effects of the exercise? :P

[Excellent1]

Perhaps you could show some photos of yourself and the effects of the exercise? :PIf you want to see my biceps PM me due to the rules on here :P

[xander]

1. No but some wise guy who thinks he's the next ronnie coleman insulting it before he's tried it is pretty pointless.

2. Yes, they are. If you saw the calories they contain per certain ml you will faint. Bodybuilders NEED calories to feed their muscle. (I say muscle I mean inflated tissue due to the over-use of steroids) Yes, there is protein in there but not much sonny, I could have that by eating a pack of meat and cut the calories by half.

3. 10-12 reps is pure definition. 4-6 reps is making you lift a HEAVY weight so your muscles cannot possibly lift any more. It's all about muscle overload not fatigue.

1. I'm not the next Ronnie Coleman - firstly I'm not black & secondly I don't set him as my role model because some of his form is pretty poor.

2. I'm not saying there's no calories in there, but when I can get a protein shake containing between 43.7g and 60g of protein then I can't complain. I'm already on 2 tins (sometimes 4 tins) of tuna a day which is 50g per 2 tins. Meat is extremely good but the good meat is probably more expensive than protein shake. After having say 4 tins of tuna I've already taken in 100g of protein so a protein shake aswell raises this to 143.7g (using my current Protein Shake) and then plus any other high protein sources I have during the day (i.e Peanut Butter, Chicken. Milk etc) aswell as taking in enough Carbs.

3. If you do a heavy weight but do less reps then you are going to get large biceps yes, and 10-12 reps can be for purely muscle definition (if using a low weight) but I'm doing 10-12 reps with a higher weight as to get "the best of both worlds" as such. I'm getting a good muscle definition in general as well as larger biceps, much larger biceps than I had before.


On a note away from this - when aiming for large biceps I have been using a method better than the standard Bicep Curl - I shall try & draw up a diagram of what needs to be done.

[Tristan]

If you want to see my biceps PM me due to the rules on here :P

It's only your face that you can't show, and u can even show it if you just give a link. :P

[Isaac]

On the abs thing, what if you can't keep balance? O_O

[Excellent1]

On the abs thing, what if you can't keep balance? O_OThen put your arms gently lent on a bed for balance :)


It's only your face that you can't show, and u can even show it if you just give a link. :PI'll post a link soon, need to get the picture from my myspace :)


1. I'm not the next Ronnie Coleman - firstly I'm not black & secondly I don't set him as my role model because some of his form is pretty poor.

2. I'm not saying there's no calories in there, but when I can get a protein shake containing between 43.7g and 60g of protein then I can't complain. I'm already on 2 tins (sometimes 4 tins) of tuna a day which is 50g per 2 tins. Meat is extremely good but the good meat is probably more expensive than protein shake. After having say 4 tins of tuna I've already taken in 100g of protein so a protein shake aswell raises this to 143.7g (using my current Protein Shake) and then plus any other high protein sources I have during the day (i.e Peanut Butter, Chicken. Milk etc) aswell as taking in enough Carbs.

3. If you do a heavy weight but do less reps then you are going to get large biceps yes, and 10-12 reps can be for purely muscle definition (if using a low weight) but I'm doing 10-12 reps with a higher weight as to get "the best of both worlds" as such. I'm getting a good muscle definition in general as well as larger biceps, much larger biceps than I had before.


On a note away from this - when aiming for large biceps I have been using a method better than the standard Bicep Curl - I shall try & draw up a diagram of what needs to be done.
1. His form is only poor because he is around 44-46 now, you can't expect him to keep going forever with the use of steroids - he will kill himself.

2. There really is no need for protein shakes, just pure calories. If you're eating 2-4 tins of tuna that is enough (presuming you're an teenager??) The way it works is 1 gram of protein per pound of body weight.

3. All I'm saying is if these people want to overload their muscles to the point of not being able to put a shirt on the next day - this is the way to do it. It has been proved that pain is good. It rips your muscle fibers to pieces - So when you're resting they build back bigger and stronger. Doing 10-12 reps won't achieve this as effective as doing 4-6 reps.

Is this the lift and hold for 60 seconds?

[MOGWAI]

Actually thats for pill popping PRO bodybuilders. 4-6 reps of a weight that you can do at 2-3 sets is right, it's all about overload not fatigue.

Is 1 set equal to say six reps? And should the weight be really heavy or just heavy enough to complete say 4 sets without feeling completely exhausted?

[Excellent1]

Is 1 set equal to say six reps? And should the weight be really heavy or just heavy enough to complete say 4 sets without feeling completely exhausted?4-6 of them reps is one set :) Make sure you have a rest for 3 minutes to get rid of the lactic acid in your arms though! The weight should be heavy enough so you can only lift it 6 times and no more, then after the 3 minutes another 6.. so on so fourth. :)

EDIT: Whoever asked to see my biceps:
http://i34.tinypic.com/ayqekp.jpg

[e5]

4-6 of them reps is one set :) Make sure you have a rest for 3 minutes to get rid of the lactic acid in your arms though! The weight should be heavy enough so you can only lift it 6 times and no more, then after the 3 minutes another 6.. so on so fourth. :)

EDIT: Whoever asked to see my biceps:
http://i34.tinypic.com/ayqekp.jpg
And your six pack? :eusa_whis

[Excellent1]

http://i35.tinypic.com/2nkq2v_th.png
Had to grab it off msn, sorry for the arrow.

[Hushie]

Thought you had an 8pack.

I only count 6 'packs'
Still got muscles though :P

[Excellent1]

Thought you had an 8pack.

I only count 6 'packs'
Still got muscles though :PThats quite an old picture, I'll do a new one later :) So now you all know that these techniques work. Post your improvements in here guys, it will be cool to see how you're all doing! I'll post a picture of my biceps every month or so :)

[Callum.]

I'm quite skinny, not much fat but not much muscle either.

Do you eat anything inparticular, or just do the crunch and hold things you said. Also, is it 6 reps of a heavy weight you can just do 6 of, no more and then another set and another etc.

Also, how many of the crunch and holds you do?

thnxxxx

[Excellent1]

I'm quite skinny, not much fat but not much muscle either.

Do you eat anything inparticular, or just do the crunch and hold things you said. Also, is it 6 reps of a heavy weight you can just do 6 of, no more and then another set and another etc.

Also, how many of the crunch and holds you do?

thnxxxxThats not a problem! Yep, I eat quite a bit. Always have pasta,steak. This gives me carbohydrates and protein which is essential for building muscle! Well for new people to bodybuilding I recommend eating what you currently eat as you're not going to need to feed your muscle quite as much as bigger people do. Well what I do is - 6 reps = 1 set and I do 5 sets all together, 2 barbell curls, 3 dumbell curls (FOR BICEPS) Thats just how I do it, you can rotate the routine to fit your standards :) I hold the position for 1 minute.

[Shrlurp]

The crunch position will put stress on your back I would suggest not doing it, it will cause a stress fracture in the lower back believe it hurts i've had one, anything that strains the back should be avoided.

Unless you are doing the weights correctly I would suggest getting advice first, from someone who knows not someone who thinks he knows...

[Excellent]

The crunch position will put stress on your back I would suggest not doing it, it will cause a stress fracture in the lower back believe it hurts i've had one, anything that strains the back should be avoided.

Unless you are doing the weights correctly I would suggest getting advice first, from someone who knows not someone who thinks he knows...Thats why you do the back routine thats posted on that site:eusa_clap No, if you put strain on your body sometimes it can be good, all you're doing with the crunch is holding that position, if anything it will strengthen your back. You must do a little back warm up before or it will hurt and feel uncomfortable.

Getting advice from who? A doctor who knows nothing about doing weights just your muscles? And I don't know what I'm doing, thats why I have 15 inch biceps isn't it:rolleyes:

[RedStratocas]

Yes and how many crunches would one have to perform to gain an extra.. addition to my already dazzling 6 pack? ;)

yeah, and how many crunches would i have to do to extra to help my awesome 27 pack?

[Excellent]

yeah, and how many crunches would i have to do to extra to help my awesome 27 pack?Well seeing as you have a 27 pack so I take that as fat, lipo suction would do it.

[Mercenary]

Actually, you should be doing 10-12 reps of what weight you can do. Then do 4-5 sets of 10-12 reps of your chosen weight.

Thats not true.

Personal gym trainers give you that if your under 16. The optimum rep number is 8 and the sets simply depending on genetics.

[Excellent]

Thats not true.

Personal gym trainers give you that if your under 16. The optimum rep number is 8 and the sets simply depending on genetics.QFT. As I keep saying this routine will make your muscles work harder than they have ever worked before. This routine is for those people who want to get; mass, strength, definition, tone, all in one go. This routine isn't for those who are fixed that 100 reps are key or who don't like hard work.

[xander]

QFT. As I keep saying this routine will make your muscles work harder than they have ever worked before. This routine is for those people who want to get; mass, strength, definition, tone, all in one go. This routine isn't for those who are fixed that 100 reps are key or who don't like hard work.
You do 6 reps per set right? So how much % of maximum weight do you lift? Like what percentage of the maximum weight, you could do dumbell curls with, do you do? And on dumbell curls what weight do you actually lift?

I wouldn't recommend 100 reps atall, because in my opinion it's pointless. However for a 'week' in every month or so it would be good to change how many reps you do per set, or even "pumping to failure" just to change the workout for a week.

[Excellent1]

You do 6 reps per set right? So how much % of maximum weight do you lift? Like what percentage of the maximum weight, you could do dumbell curls with, do you do? And on dumbell curls what weight do you actually lift?

I wouldn't recommend 100 reps atall, because in my opinion it's pointless. However for a 'week' in every month or so it would be good to change how many reps you do per set, or even "pumping to failure" just to change the workout for a week.I can do 6 reps with 25kg dumbless to failure, then 3 minute break to flush out the latic acid and another 6. Then it's time for barbell curls which I lift 60kg for 6 (3 sets)

[xander]

I can do 6 reps with 25kg dumbless to failure, then 3 minute break to flush out the latic acid and another 6. Then it's time for barbell curls which I lift 60kg for 6 (3 sets)
I'm guessing the first exercise is for both biceps and triceps? If not, then what you do for triceps?

I currently do 10reps but with a 15kg dumbell using the bench (so it is all bicep and not your whole arm swinging) and then 5 sets of these. I find this method is working extremely well, along with a good diet and since coming back from holiday; no alcohol, it is working wonders.

i read a lot of stuff about people meant to have as many days out of the gym as they do in it, but one of my older mates spends 5 nights in the gym (same time as me) and he is massive. i just tend to sleep as much as possible for rest/repair and i'm fine working out for 5 days (not 5 days in a row; workout, workout rest, workout, rest, workout, workout).

[Excellent1]

I'm guessing the first exercise is for both biceps and triceps? If not, then what you do for triceps?

I currently do 10reps but with a 15kg dumbell using the bench (so it is all bicep and not your whole arm swinging) and then 5 sets of these. I find this method is working extremely well, along with a good diet and since coming back from holiday; no alcohol, it is working wonders.

i read a lot of stuff about people meant to have as many days out of the gym as they do in it, but one of my older mates spends 5 nights in the gym (same time as me) and he is massive. i just tend to sleep as much as possible for rest/repair and i'm fine working out for 5 days (not 5 days in a row; workout, workout rest, workout, rest, workout, workout).Some people are naturally gifted, you're obviously well toned and defined as it is, so you find it easy to build muscle, genetics! For the first exercise I do biceps, second is triceps, third is forearms. For the triceps I do overhead tricep extensions and tricep raises each with a 30kg dumbell. For the forearms I do 70kg barbell forearm curls.

He must not work as hard as you do, lightweights probably.

[xander]

Some people are naturally gifted, you're obviously well toned and defined as it is, so you find it easy to build muscle, genetics! For the first exercise I do biceps, second is triceps, third is forearms. For the triceps I do overhead tricep extensions and tricep raises each with a 30kg dumbell. For the forearms I do 70kg barbell forearm curls.

He must not work as hard as you do, lightweights probably.
Yeah tricep raises and extensions are the only 2 tricep exercises I do, I find them most effective compared to others.

Do you do chest/stomach aswell? For chest I use a "chest-machine" and use 30kg resistance doing 20 reps per time and then doing 5 sets.

For stomach I do between 450 & 500 sit-ups. I do 10x situps, 20x, 30x, 40x, 50x. I repeat this 3 times & then finish my workout with 2 sets of 25 sit-ups.
I go through about a litre of water whenever I workout as its best to stay hydrated. You on any shakes or anything?

[Fehm]

Does it work on fatties?

Ahaa lol
Im not fat, but ive not got the nicest body ^^

[Captain]

Of course it works on fatties, you'll have to burn the fat first before you see any impact :)

[Excellent2]

Does it work on fatties?

Ahaa lol
Im not fat, but ive not got the nicest body ^^Burn ze' fat first.


Of course it works on fatties, you'll have to burn the fat first before you see any impact :)What he said.

[Captain]

Anyone know any protein bars I can buy in my local supermarket?

[Excellent2]

Anyone know any protein bars I can buy in my local supermarket?You really don't need "protein" bars. You consume enough protein on a daily basis to grow your muscles, besides, "protein" bars = mass calories.

[Soy]

You really don't need "protein" bars. You consume enough protein on a daily basis to grow your muscles, besides, "protein" bars = mass calories.

Exactly, all these protien shakes etc are just a money making scheme.
You see young body builders at the gym nowadays being sucked in to paying
for overpriced protien supplements (Maximuscle is probably the worst for doing this.)

In sports & fitness related magazines etc, they will advertise these on almost every 10 pages. The truth is that an average person in the UK will get enough protien in their diet (you should be able to get by on atleast 50g a day)

The best protien is in solid form (meats etc) because it stays in your system for longer, so Protien Shakes should be a last resort when you are getting very little protien in your diet.

Also renember, protien shakes will come in 300-400+ calories per serving so there not that great if your trying to loose body fat as you have to burn that extra bit more.

that's all ^^

[Excellent2]

Exactly, all these protien shakes etc are just a money making scheme.
You see young body builders at the gym nowadays being sucked in to paying
for overpriced protien supplements (Maximuscle is probably the worst for doing this.)

In sports & fitness related magazines etc, they will advertise these on almost every 10 pages. The truth is that an average person in the UK will get enough protien in their diet (you should be able to get by on atleast 50g a day)

The best protien is in solid form (meats etc) because it stays in your system for longer, so Protien Shakes should be a last resort when you are getting very little protien in your diet.

Also renember, protien shakes will come in 300-400+ calories per serving so there not that great if your trying to loose body fat as you have to burn that extra bit more.

that's all ^^Totally agree with you, +REP. The main aspect of these companies is to make money for selling a milkshake, basically. The only reason you see steroid pumping bodybuilders consuming these "protein" shakes is because they have mass calories in them, they need the calories to remain big as steroids just pump fluid into the tissue.. PLUS most of them take cocaine leading up to Mr.Olympia because they need to burn body fat, the shake supplements this.