Make deadlifts a part of your muscle-building plan.
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If you're looking to build strength quickly -- perhaps you have a fitness test or a sports season approaching -- you need a good plan. Only a sound, efficient routine will let you achieve an ambitious goal, such as adding 10 pounds of muscle quickly. Just as importantly, a good plan helps ensure that you don't overtrain and suffer an injury. If you're up for the challenge, find a plan that fits your lifestyle to make sure you'll stick with the routine.
Four-Week Workout Plan1.
Perform a four-week routine recommended by certified strength and conditioning specialist Jimmy Pena. Divide each week into four workouts during weeks one and two. Perform six to eight repetitions of most exercises, using sufficient weight that fatigues your muscles by the end of the set. Do 20 reps of calf and abdominal exercises.
Work your chest and triceps on your first workout of each week, during the first two weeks. Do exercises such as incline barbell presses and close-grip bench presses.3.
Hit your legs and abs during the second weekly workout, with activities such as squats, Romanian deadlifts, standing calf raises and cable crunches.4.
Exercise your shoulders and traps during the third workout. The exercises may include overhead dumbbell presses and dumbbell shrugs.5.
Target your back, biceps and abs during workout number four. Include exercises such as barbell bent-over rows, preacher curls and reverse crunches.6.
Do another four workouts per week during the next two weeks. Perform 10 to 12 reps per exercise, except when you work your abs. Do 12 to 20 reps of most abdominal exercises, but perform double crunches to failure.7.
Focus on your chest and back during the first weekly workout for weeks three and four of your program. Perform activities such as dumbbell flyes and lat pulldowns.8.
Perform leg and abdominal exercises during workout number two. Examples include leg presses, lying leg curls, seated calf raises and double crunches.9.
Make your third weekly workout shoulder and trap day, with exercises such as Arnold presses and dumbbell shrugs.10.
Work your upper arms and abs on your final workout of the week. Possible exercises include lying barbell extensions, hammer curls and hanging leg raises.
Weigh yourself when you begin your muscle-building program. Then plan to eat no less than 2 grams of protein, about 2.5 to 3 grams of carbs and roughly 0.5 gram of fat per pound of body weight each day. Select foods such as eggs, chicken, beef, salmon and peanuts or peanut butter regularly.2.
Eat breakfast immediately after getting up in the morning and then eat again 30 to 60 minutes later.3.
Consume approximately 20 grams of protein every three waking hours during the day.4.
Drink a protein shake 30 to 60 minutes before each workout. Drink a second shake in the middle of the session and a third within an hour after each workout.5.
Eat something high in casein protein, such as cottage cheese, before you go to bed.
- Weight bench
- After you gain 10 quick pounds of muscle, don't expect to maintain the pace endlessly or you risk overtraining your muscles.
- Consult your doctor before starting any new exercise routine.