What is The Fastest Way to Build Muscle Mass?

I am 15 years old, I go to the gym once a week and I use weights in my house for half an hour 3 times a week! I am pretty toned and have relatively big muscles compared to friends etc. But I want to get larger pecks and more muscle mass on the whole of my body especially arms, abs and pecks!

Any suggestions?

Thanks, and by the way I did search for answers before posting this!

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  1. Irish Sean says:

    I’m no fitness guru, but I do my share of push-ups & sit-ups and can’t believe the results. I know you said you use weights, but push-ups especially will target different muscle groups.
    Try googling "Perfect Pushups". I purchased them a few weeks ago and I think they give fitness tips on their website.

    Good luck.

  2. Hannibal the Cannibal says:

    First, they’re pecs, not pecks.

    Anyway, you’re going to need to lift weights more often than that. I will recommend to you to work one muscle group each day, for a total of 6 days a week (your six major muscle groups are: back, shoulders, chest, triceps, biceps, and legs). Doing this allows you to really focus on the muscle. For building, select 5-6 exercises per muscle group and do 1-2 sets per exercise with 5-8 reps per set (for building, I typically do 3-5 reps per set with heavy weight…no matter what you do, ensure that the last couple reps of each set is a challenge). Follow up each session with 40-50g of whey protein. If you are vegan or have a milk allergy, you can use soy, buckwheat, or hemp seed (egg if you’re not vegan…you can also try Oryx’s Goat Whey, which is lactose-free).

    You’ll see an improvement rather quickly. Good luck!

  3. metallic moment says:

    Take the birth control pill. The estrogen and progesterone (hormones) in the pill will do the trick. You might gain weight but it will be muscle weight. Also you don’t have to worry about getting pregnant.

  4. Here is a good guideline to gain some serious muscle mass:

    Body Builders lift the heaviest weights they can manage while doing 8-12 reps. I would recommend 3 sets for all muscle groups.

    Every day eat 1-2 g of protein for every pound that you weigh. Make sure you count the grams of protein as you go.

    Do not lift weights every day. This is a mistake many people make. Your muscles need a rest to heal and build themselves up. Try to workout 3 times a week. (Maybe Mon Wed Fri)

    Get at LEAST 8 hours of sleep a night to heal those muscles.

    If your muscles are sore, do NOT workout. They are still healing.

    After every two months of working out, take a one week break of complete relaxation. Following this break, change up all of your exercises so that your muscles will not even recognize the new ones. They will be shocked into growth.

    Make sure you eat healthy; you need other vitamins as well. If you only eat high protein foods the protein will not go to your muscles; in order for your body to function properly, you must eat healthy in all areas. This means 5-6 meals a day, and every meal should include a good source of protein and a fruit and a vegetable.

    Before you workout, warm up. Jog for about 10 minutes and then stretch (dynamic stretches). Be INTENSE during your workout; motivate yourself. After your workout you should stretch (static stretches) and cool down (walk).

    Pecs – bench press, pec deck

    I hoped I have helped

  5. Charles B says:

    Here are the most effective lifts for packing muscle in a fast way :

    Flat/Incline/Decline Barbell Bench Press:

    A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine.

    Flat/Incline/Decline Dumbbell Press:

    Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can’t cheat for the other. The only drawback is that you are not able to handle as much weight. In any case, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

    Wide-Grip Dips:

    An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your own body weight is not sufficient then you can always add resistance using a weight belt. Dips are an excellent compound movement for overall chest development.

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