Fastest Way to Build Muscles

Video Transcript

"Hi, my name's Amy McCauley, and I'm going to tell you how the fastest way to build muscle is. First thing you want to consider is your diet. You want to try to get between three thousand and six thousand calories per day. Your eating all the time--every two to three hours. You want to make sure that you're constantly feeding the machine. Exercise--you want to try to do splitting up muscles groups, two to three muscles groups at a time, preferably trying to do chest and triceps together, back and biceps, and then you can do the leg--a lower body day, adding the shoulders, or you can opt to do chest, shoulders, triceps together. It's a good way to work that. You want to try to do three consecutive days, and then take a day of rest. So if you do chest and tris one day, the next day you're going to go into back and bis, the following day you're going into lower body, and then you're taking a complete day off to give your body time to recover. You don't want to overdo it, because if you overdo it, you could potentially break down the muscle a little bit more, and not gain as much of the mass as you want. So, if you're trying to gain mass, you want to do low repetitions, four to twelve reps, at a very strong amount of weight. So weight that preferably will get you to a max by twelve reps. No more than twelve reps. If you're getting up to twelve reps, you're weight's too easy, you need to increase your weight approximately about five to ten pounds. If it's still too easy, just keep adding the weight to it. Get an exercise journal. The exercise journal will actually help you log what kind of activity you're doing, and how much weight you're increasing each week, and this will help you with your mass. So if you're doing a hundred pounds of bench press, the next week you want to try to bump it up a little bit more, maybe a hundred twenty-five, and keep that going. And that is how you build muscle mass."