How to Get Muscles Faster

Building muscle can help avoid injuries by strengthening ligaments and tendons, develop strength and muscular efficiency, improve bone and joint function and raise your metabolism. You can build muscle through weight training or daily activities that include picking up or moving heavy objects. You can achieve faster results by performing exercises that work multiple muscles and by executing training three times a week that target your entire body.

• 1

  Train several muscle groups by performing a deadlift, which targets the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas.

  Stand with your feet a shoulder-width apart with your toes pointing forward. Grab the barbell with your hands shoulder-width apart and begin and maintain a slight bend of the knee. Keep your chest up, stick your glutes out, arch your back and retract your shoulders. Lift the bar by extending hips and knees to full extension. Slowly return and repeat.

• 2

  Perform a squat-press to target the quadriceps, gluteals, hamstrings and shoulders. Begin by standing tall while holding a barbell at collarbone level. Your grip should be shoulder-width and your elbows should be underneath the bar. Squat down slowly by bending your knees and flexing your hips as you keep your chest up with a contracted core. Lower yourself until your legs are parallel with your thigh. Push through your heels into a standing position. At the top of your leg extension, press the barbell above your head extending your arms. Lower the barbell back to your collarbone and repeat.

• 3

  Perform a bent row to engage the back and core using a barbell. Stand tall in neutral position while grasping the barbell. Bend your knees slightly and flex at the hip so you lean forward while maintaining your chest up, eyes forward and back arched. Keep your shoulder blades retracted and engage your abdominals. Row the barbell to your sternum in a controlled fashion before slowly returning it back to the starting position. Repeat.

• 4

  Train your pectorals and your core by performing a single arm dumbbell chest press. Use a flat bench and lay down on it. Place your heels firmly into the ground and contract your glutes to activate. Keep the dumbbells at chest level, at the pec minors, palms facing towards the body. Press the dumbbells vertically above your pectorals and contract before slowly returning them to their original position. Repeat as desired.