Has anyone got a links or can put a training plan for fast muscle growth. I ve been training quite a bit and the results are starting to show but not fast enough so i wondered if i need to change my plan

 

As long as you've got a good diet etc one of the things I've heard & read so far is heavy weights & low reps.

some of the other guys may have different advice though

 

No such thing as fast growth, not if you want to sustain any serious size long term. Fast gains can lead to fast losses.

Ok, beginers will see a benefit as its all new to them but I'm afraid gains will slow after a period of time.

To effect sustained improvement you have to insure that every aspect of your training is spot on; Diet, Training, and Recuperation. This then needs to be coupled with 100% commitment day in day out.

This may seem a bit extreme, but to progress fast all the above takes over your life. I lived like this at uni for a couple of years ( i did some studying in between ) and got up to 18stone (I'm 5'8").

For joe bloggs who has a 9-5 and other commitments you will have to comprimise. So I think you have to be realistic about your targets and expectations unless you are willing to commit 100%.

I've been training for over 13 years now and enjoy the fact I can take two weeks off over Xmas and eat and drink what I like without loosing any significant size or strength. One weeks training and I pick back up from where I left off. This is a result of years of consistent training which builds a foundation. You can then apply short term, focused efforts to effect gains, which you then sustain by training regularly.

In reality you move on a 2 step forward, one step back process. This is still good because its progress, but the important thing is that it is more sustainable.

Hope I haven't burst your bubble, but some reality is needed otherwise you will become disillusioned and give up altogether which is the worst scenario!

 

Thanks for the reply. I have studied exercise physiology and understand the basis to training and repetition. But did nt explain myself properly.

How do you guys train with weights i.e Progressive Overload training

 

Yes, every time try and lift a little more, working on the principle that a strong muscle is a big one.

Once you can do 6-8 reps, put the weight up by a v.small increment. Too big a jump and the next week you'll be pissed why you can't do the same again.

 

Hi

Ive been doing this routine for about 1 year now and love it, it was made up by a guy called frankie who runs a gym over in NewYork. It has the 3 main exercises on different days, deadlifts, Bench Press and squats, really easy to follow. You will ache the first few weeks and leave at least 1 day inbetween to recover.


DAY 1 – PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 – PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 – LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

How many days a week? I've seen the best results with natural bodybuilders in a bulking phase on 3 days a week, training each exercise once a week. I know almost every program in the magazines you guys read will say 4 days a week, training each muscle twice a week, but my experience with hundreds of guys is that guys that train 4 days a week never make the same gains as the ones that train 3 days a week. If you train a muscle hard enough, you just can't recover in less than 6-7 days. Just because the soreness is gone doesn't mean that the muscle is recovered. 4 and 5 day splits are fine for cutting phases but not for bulking.

How to split things up? Push, pull, and legs seems to be the best split for most guys. Working shoulders with legs doesn't yield good growth in the shoulders because they end up overtrained. On push shoulders get hammered, on pull shoulders get hammered, and even working legs shoulders get hit.

Sets and reps? Like I said before, if you want to gain mass you need to stay around 5-6 reps. 4x6 or 5x5 are both good combinations. In my experience the guys that make better gains on 8-12 reps are advanced bodybuilders or are on drugs. I don't care if you feel a pump or a burn or whatever. That has nothing to do with size or strength, only momentarily pumping blood into a muscle.

Increasing your weights? You need to add weights to the bar every workout if you can. Going up in 2 ˝ or 5 pound increments is great. You won't be able to add more weight each week, but that needs to be your mentality. Don't think about anything else but adding weight.

How long to stay on a routine? My experience is that around 8-12 weeks is best. Some guys say that after 6-8 weeks they've hit a plateau and need to change their routine. That's hogwash. Most of the time they've hit a plateau because they're not training hard enough or because they've added in more exercises than what's in my program and hinder their recovery.

 

Thats a nice powerlifting routine for bulking up nicely. Combine that with a ton of food and you'll grow like a weed

 

Thanks Paul this is what I eat got all the fats you need this is where people go wrong!

7:30am Wake up 2 scoops of whey protein powder in water

8:20am 2 x Weetabix with branflakes, yoghurt, banana cut up on top with semi skimmed milk
Oats
2 x Vitamin C
1 x Omega 3

11:00am Weight gainer shake with water / milk
Snack on nuts.

1.00pm lunch 1 large spud + can of tuna and cottage cheese and some chicken an apple or Satsuma

4:30pm Pre workout Weight gainer or peanut butter and banana sandwich + 1 scoop of whey in water.

5:30pm Work out

6:30pm Post workout, 2 scoops whey in water.

7:30pm evening meal 2 x chicken breasts, pasta and vegetables

10:00pm Cottage cheese on oat cakes x 2,
1 x Omega 3
1 scoop of whey in water.
Hand full of nuts

 

Good work, I take a fair bit of vit C too. Meant to help protein digestion aswell as keep the bugs at bay

 

Cheers Guys thats exactly the info i was after

 

Excellent post

 

Good advice Jamo, interesting read for a change

but was wondering, where are your simple carbs post workout?

I take it, it's not a cutting plan due to the weightgainer, so won't the body breakdown that post protein to replace lost glycogen utilizing less protein uptake!, even though you feed an hour later.

Omega 3...Have you ever tried Oil blends? Udo's or like?

sorry for the questions but always intrigued with the answers.