Gain up to 20lbs of muscle in just 21 days.
Fast Mass - 21 Day Muscle Building Program
Sunday, 20 February 2011
Fast Mass - 21 Day Muscle Building Program
Learn the ONE strategy natural bodybuilders have secretly known about for decades – the same strategy that has consistently helped them get leaner & more muscular, Year In & Year Out, while everyone else is struggling to gain the painfully slow, “standard” 2-3 pounds of muscle a month.
Gain up to 20lbs of muscle in just 21 days.
Fast Mass - 21 Day Muscle Building Program
Gain up to 20lbs of muscle in just 21 days.
Fast Mass - 21 Day Muscle Building Program
Simple Guide to Bodybuilding
Fast Mass means to gain muscle in a the shortest time. Since it takes great effort to lift weights, fast mass is what anyone should be aiming for.
I wanted to write the shortest possible guide on the most effective fast mass bodybuilding.
This guide was supposed to be short when I started writing it, but ended up elaborating on too many things. It is true that you can never know enough about a chosen subject like fast mass, so here it is.
There are golden rules I always follow if I want fast mass... maybe you do weights yourself and have heard differently to what I am about to detail in this guide, thats fair enough, what works for one person might not work for another... but this guide is supposed to be a basic/standard guide for anyone who doesn't know where to start, but wants fast mass.
This guide is broken into only two sections:
1 - Lifting Weights
2 - Nutrition
Lifting Weights.
First thing is, lift a weight that is so heavy, you cannot lift it any more than 6 times. If you can lift it more than that, add another 1.25 KG or 2.50 KG to it. Ideally, you want to be able to lift the weight 5 or 6 times and have to struggle to lift it the 7th time. 4 times is the minimum, any less and its too heavy, 8 is the maximum, its DEFINITELY too light if you can lift the weight 8 times. Fast mass can be a reality if you use the correct weights.
Second thing is, always lift it properly and fully, the whole reach of your arm/leg. Don't do that cheating some of the big guys do (they are big guys, but why do they do this?) where they lower their body like a power lifter does... but these guys are not power lifting they are supposed to be getting fast mass aka more muscular. Dropping your body to lift a weight isn't only cheating, its really "bad form" too. Yeah good if you're power lifting but that is an out and out sport and has no bearing on fast mass, bulking up your muscles.
Third thing is, always leave at least 48 hours between muscle groups. So if you did curls on Monday, don't do curls on Tuesday, leave it until Wednesday or even later on in the week. This is the easy rule - do your muscles ache? I mean in the slightest? If they do - don't even think about doing weights on that muscle! You cannot expect fast mass if your muscle is aching even a tiny bit - your muscle is still recovering from the last lot of weights you did. All you'll do is damage yourself and any ideas about fast mass will go out of the window, you will not get as big in a short time, or as strong as you should be in a short time.
Fourth thing is, do 3 sets of 6 reps. So you can lift this weight 6 times... well then you lift it 6 times, have a 90 second rest, then lift it 6 times again, then have a 90 second rest then once more you lift it 6 times again (if you can, lol) and thats it, you've done the three sets you need to do, no more on those muscles for another 48 hours. Yes you only need to lift 18 times in total (6 reps x 3 sets).
Fifth thing is, never do a workout last thing at night then go to bed without eating... big mistake and fast mass will not happen, your muscles will only ever be damaged this way. They will "cannibalize" themselves in the night, meaning they could even shrink and become weaker.
I think that just about covers the first section for fast mass - its easy. People always think the big guys work out all day long but nothing could be further from the truth, if you did indeed "work out all day long" you would not gain muscle and only ever lose fat, yes you'd be VERY fit and healthy from all that cardio but thats what it is - cardio excersizes... totally useless if it is fast mass you are trying for, in fact it has a negative effect because you're burning off calories you just ate to replenish your muscles.
Just something else about why you spend SO LITTLE TIME in the gym - It seems so crazy to spend so little time in the gym and yet fast mass is the result of it, but it is right though. Yes, you only need to lift the weight 18 times in total. I have read countless guides from countless guys that already look like He-Man, so if they tell you how to do it and you deviate away from their advice, its silly to do that, since they are living visual proof that they know how to get fast mass. Why would they lie? I personally won't listen to advice from anyone except those sorts of guys!
Overall to achieve fast mass and build muscle the most effective way (fastest) without steroids, the consensus seems to be to use a weight you can only lift 6 times (less is damaging, more is just losing fat) and only 3 sets are needed.
Lifting a weight 6 times is about as tough as it gets. Lets face it the weight is so heavy, you cannot lift it a 7th time. If you can, its slightly too light. One thing is you can't get bigger using the same weights all the time, all you're working on there is stamina I guess, as you lift that weight, over the months you'd find it easier and easier to lift but had you been adding weight to it over the months you'd be stronger. You have to try to increase the weight every single time you work out, ideally. Thats almost impossible at home with weights, although with a fancy set of weights you could, like those dumbbells that contain about 30 sets of weights in the one small block, but those cost around $400 for a set. That seems expensive I know, but it isn't when you look at what it would cost for all the separate dumbbells. Joining a gym is probably far easier.
Nutrition...
They say if you are looking for fast mass, nutrition is 80% of bodybuilding. Eat a well balanced diet. If you weigh 150 lbs, eat 3000 calories a day. Don't go under 2500 or over 3500. Make sure you buy some unflavoured whey protein. From my experience of eating whey protein... without this stuff its all pointless unless you really can eat so much lean meat that it gives you the 200g or so of protein you need daily. Even if you were to do that, you wouldn't be getting the best protein from any lean meat, compared to the goodness of whey protein, because whey protein has the highest biological value of any food. Make sure to always choose whey isolate as opposed to whey concentrate, although there is nothing wrong with whey protein concentrate, it just isn't quite as good as isolate. You have to understand just how much lean meat you would need to eat to get 200g of protein from it in one day! Also, it would cost you a fortune - I couldn't eat all that, its like ONE KILO of beef a day you'd have to consume! Lean mince meat has only 4.5% saturated fats in it which is good. It also has 20g of protein per 100g of meat but this is what I mean, if you wanted to eat 200g of protein you'd have to eat 1000g of meat, thats like EIGHT quarter pounders, nine even, every single day. Apart from the money that would cost, you can't eat it all. Or imagine eating 3 full tins of salmon (the 410g ones) per day... no chance! What you can do is get some whey protein from somewhere and dump 1 scoop (30g) of Whey Protein in a drink, whisk it in some milk and chocolate powder and thats it, its the easiest way to "eat" 30g of protein - about the same amount of protein as in a half tin of salmon or 1.25 small tins of tuna.
Split your 3000 calories into 6 meals of 500 calories each. In each meal, or washed down with each meal you should have 1 scoop of protein powder - 30g x 6 = 180g then the remainder you can get from food. If you can though, you shouldn't even touch these protein shakes, I only have them because I can't digest 3000 calories of food a day, not with 200g of protein in it.
Eat 1.5g of protein per pound of bodyweight. So you weigh 150lbs = eat 225g of protein. Eat MORE if its possible to. I myself only weigh about 152 even now but I was well under that a few years ago like more near to 140. Using this guide I would call the mass I gained fast mass considering the very few workouts I did and yet the weight I gained from it.
Make sure you eat "All Bran" too with your diet, you MUST eat fiber because protein isn't easy to digest. This is why cheese makes you dream... because cheese is a good source of protein, like 25% protein which is a lot for a food to have in it, it makes you dream because it takes the wind out of your sails digesting it, always eat fiber with this extra protein, you just have to, theres no way you can excrete this stuff otherwise, but in theory you shouldn't be excreting it out, it should all be going to your muscles, but unless you have genetics like superman... no, not every gram of protein you eat will go to your muscles. For the lucky few, they are eating about 4lb of protein a week (at least) and yet they only put on 2lb of muscle a week! This means then, I guess, the most you can expect to get out of your protein is a 2:1 ratio, you eat "2" and gain "1" whilst the other "1" is waste. If you do not eat fiber - 30g a day at least which is like, 100g of All Bran, you will end up with protein stuck in your system/bowels, eventually it will clog you up. I ignored this and learned the hard way, then had to eat All bran for 4 days just to get normal again to eat protein again. Only downside is, All Bran fills you up but its only temporary... it seems to be there one minute in your stomach then gone the next and you're ravenously hungry again.
Again here is the fast mass guide broken down into simpler terms:
1 - Lift a weight that you cannot lift any more than 6 times.
2 - Always lift it properly and fully, watch some YouTube vids to see it done the right way.
3 - Don't do that cheating all the big guys do, throwing the weights about.
4 - Always leave at least 48 hours between workouts on each muscle group.
(Leave it as long as it takes for your muscles to completely stop aching, first
workout you could be aching for 5 to 7 days, I was!)
5 - Do 3 sets of 6 reps.
6 - Never do a workout last thing at night then go to bed without eating.
I do do my workouts late on - but I eat the biggest meal of the day then, with added 30g protein shake after too, depends what I ate, I could just eat 4 bits of toast and have more protein in a shake to make up the lack of protein in the bread which incidentally does have the carbs, fiber and some fat, well the fat comes from the protein shake.
7 - Eat a well balanced diet.
That is, 3000 cals a day average (if you're 150 pounds) made up of 30% protein (1000 calories, its 4 cals per gram so thats 250 grams a day, then 40% carbs, then the remaining 30% fat, yes there does need to be a decent amount of fat involved, thats NINE calories per gram so be careful, you don't want to get fatter but you're going to have to have fat on you, there is no "cutting and bulking" in my agenda - I would rather get fatter and then burn it off and be left with the most possible muscle gains, fat is almost as important as protein, carbohydrates are almost as important as fat.) These three elements, protein/fat/carbs are the only three main base elements in food, after that there is fiber, then after that its all the trace elements, salt (sodium) iron, vitamins, minerals... which are all important too. This is why you should avoid shakes and try to eat that much protein. The food is... food! You can't beat actual food, thats how you'll get fast mass.
8 - If you weigh 150lbs, eat 3000 calories a day. Don't go under 2500 or over 3500.
9 - Make sure you buy some unflavoured whey protein!
Its cheap if you can find it in bulk, for example a 15KG sack. Buy unflavoured so you can mix it into any flovour of milkshake. I avoid the flvoured stuff not just because it limits what drinks you can make (you're stuck with the one flavor) but also I have seen at least one flavoured whey protein that said it had aspartame in it. If you have read up on aspartme for even five minutes and seen its side effects you will know not to touch that, aren't we all supposed to be getting fitter?
10 - Split your 3000 calories into 6 meals of 500 calories each.
This actually is not even that important, just don't get into a habit of having one big meal a day, you'll get fat doing that.
11 - Make sure you eat All bran with your diet, you MUST eat fiber.
PROTEIN - without enough protein and calories to go with it, forget about getting stronger or bigger. Yes, even if you have steroids, you will still get absolutely nowhere without even MORE protein and calories... this is the sole component in all of this that matters the most - protein. The best protein you can get, with highest saturation into muscles, is Whey Protein.
You must eat like a pig basically, making sure you also get sufficient protein, far more than if you were not doing weights. You can coast along happily on 0.5g of protein per pound of bodyweight... but if you lift weights, you need to suddenly multiply that by 3 or even 4 times. Good luck with any fast mass program you plan to follow!
I wanted to write the shortest possible guide on the most effective fast mass bodybuilding.
This guide was supposed to be short when I started writing it, but ended up elaborating on too many things. It is true that you can never know enough about a chosen subject like fast mass, so here it is.
There are golden rules I always follow if I want fast mass... maybe you do weights yourself and have heard differently to what I am about to detail in this guide, thats fair enough, what works for one person might not work for another... but this guide is supposed to be a basic/standard guide for anyone who doesn't know where to start, but wants fast mass.
This guide is broken into only two sections:
1 - Lifting Weights
2 - Nutrition
Lifting Weights.
First thing is, lift a weight that is so heavy, you cannot lift it any more than 6 times. If you can lift it more than that, add another 1.25 KG or 2.50 KG to it. Ideally, you want to be able to lift the weight 5 or 6 times and have to struggle to lift it the 7th time. 4 times is the minimum, any less and its too heavy, 8 is the maximum, its DEFINITELY too light if you can lift the weight 8 times. Fast mass can be a reality if you use the correct weights.
Second thing is, always lift it properly and fully, the whole reach of your arm/leg. Don't do that cheating some of the big guys do (they are big guys, but why do they do this?) where they lower their body like a power lifter does... but these guys are not power lifting they are supposed to be getting fast mass aka more muscular. Dropping your body to lift a weight isn't only cheating, its really "bad form" too. Yeah good if you're power lifting but that is an out and out sport and has no bearing on fast mass, bulking up your muscles.
Third thing is, always leave at least 48 hours between muscle groups. So if you did curls on Monday, don't do curls on Tuesday, leave it until Wednesday or even later on in the week. This is the easy rule - do your muscles ache? I mean in the slightest? If they do - don't even think about doing weights on that muscle! You cannot expect fast mass if your muscle is aching even a tiny bit - your muscle is still recovering from the last lot of weights you did. All you'll do is damage yourself and any ideas about fast mass will go out of the window, you will not get as big in a short time, or as strong as you should be in a short time.
Fourth thing is, do 3 sets of 6 reps. So you can lift this weight 6 times... well then you lift it 6 times, have a 90 second rest, then lift it 6 times again, then have a 90 second rest then once more you lift it 6 times again (if you can, lol) and thats it, you've done the three sets you need to do, no more on those muscles for another 48 hours. Yes you only need to lift 18 times in total (6 reps x 3 sets).
Fifth thing is, never do a workout last thing at night then go to bed without eating... big mistake and fast mass will not happen, your muscles will only ever be damaged this way. They will "cannibalize" themselves in the night, meaning they could even shrink and become weaker.
I think that just about covers the first section for fast mass - its easy. People always think the big guys work out all day long but nothing could be further from the truth, if you did indeed "work out all day long" you would not gain muscle and only ever lose fat, yes you'd be VERY fit and healthy from all that cardio but thats what it is - cardio excersizes... totally useless if it is fast mass you are trying for, in fact it has a negative effect because you're burning off calories you just ate to replenish your muscles.
Just something else about why you spend SO LITTLE TIME in the gym - It seems so crazy to spend so little time in the gym and yet fast mass is the result of it, but it is right though. Yes, you only need to lift the weight 18 times in total. I have read countless guides from countless guys that already look like He-Man, so if they tell you how to do it and you deviate away from their advice, its silly to do that, since they are living visual proof that they know how to get fast mass. Why would they lie? I personally won't listen to advice from anyone except those sorts of guys!
Overall to achieve fast mass and build muscle the most effective way (fastest) without steroids, the consensus seems to be to use a weight you can only lift 6 times (less is damaging, more is just losing fat) and only 3 sets are needed.
Lifting a weight 6 times is about as tough as it gets. Lets face it the weight is so heavy, you cannot lift it a 7th time. If you can, its slightly too light. One thing is you can't get bigger using the same weights all the time, all you're working on there is stamina I guess, as you lift that weight, over the months you'd find it easier and easier to lift but had you been adding weight to it over the months you'd be stronger. You have to try to increase the weight every single time you work out, ideally. Thats almost impossible at home with weights, although with a fancy set of weights you could, like those dumbbells that contain about 30 sets of weights in the one small block, but those cost around $400 for a set. That seems expensive I know, but it isn't when you look at what it would cost for all the separate dumbbells. Joining a gym is probably far easier.
Nutrition...
They say if you are looking for fast mass, nutrition is 80% of bodybuilding. Eat a well balanced diet. If you weigh 150 lbs, eat 3000 calories a day. Don't go under 2500 or over 3500. Make sure you buy some unflavoured whey protein. From my experience of eating whey protein... without this stuff its all pointless unless you really can eat so much lean meat that it gives you the 200g or so of protein you need daily. Even if you were to do that, you wouldn't be getting the best protein from any lean meat, compared to the goodness of whey protein, because whey protein has the highest biological value of any food. Make sure to always choose whey isolate as opposed to whey concentrate, although there is nothing wrong with whey protein concentrate, it just isn't quite as good as isolate. You have to understand just how much lean meat you would need to eat to get 200g of protein from it in one day! Also, it would cost you a fortune - I couldn't eat all that, its like ONE KILO of beef a day you'd have to consume! Lean mince meat has only 4.5% saturated fats in it which is good. It also has 20g of protein per 100g of meat but this is what I mean, if you wanted to eat 200g of protein you'd have to eat 1000g of meat, thats like EIGHT quarter pounders, nine even, every single day. Apart from the money that would cost, you can't eat it all. Or imagine eating 3 full tins of salmon (the 410g ones) per day... no chance! What you can do is get some whey protein from somewhere and dump 1 scoop (30g) of Whey Protein in a drink, whisk it in some milk and chocolate powder and thats it, its the easiest way to "eat" 30g of protein - about the same amount of protein as in a half tin of salmon or 1.25 small tins of tuna.
Split your 3000 calories into 6 meals of 500 calories each. In each meal, or washed down with each meal you should have 1 scoop of protein powder - 30g x 6 = 180g then the remainder you can get from food. If you can though, you shouldn't even touch these protein shakes, I only have them because I can't digest 3000 calories of food a day, not with 200g of protein in it.
Eat 1.5g of protein per pound of bodyweight. So you weigh 150lbs = eat 225g of protein. Eat MORE if its possible to. I myself only weigh about 152 even now but I was well under that a few years ago like more near to 140. Using this guide I would call the mass I gained fast mass considering the very few workouts I did and yet the weight I gained from it.
Make sure you eat "All Bran" too with your diet, you MUST eat fiber because protein isn't easy to digest. This is why cheese makes you dream... because cheese is a good source of protein, like 25% protein which is a lot for a food to have in it, it makes you dream because it takes the wind out of your sails digesting it, always eat fiber with this extra protein, you just have to, theres no way you can excrete this stuff otherwise, but in theory you shouldn't be excreting it out, it should all be going to your muscles, but unless you have genetics like superman... no, not every gram of protein you eat will go to your muscles. For the lucky few, they are eating about 4lb of protein a week (at least) and yet they only put on 2lb of muscle a week! This means then, I guess, the most you can expect to get out of your protein is a 2:1 ratio, you eat "2" and gain "1" whilst the other "1" is waste. If you do not eat fiber - 30g a day at least which is like, 100g of All Bran, you will end up with protein stuck in your system/bowels, eventually it will clog you up. I ignored this and learned the hard way, then had to eat All bran for 4 days just to get normal again to eat protein again. Only downside is, All Bran fills you up but its only temporary... it seems to be there one minute in your stomach then gone the next and you're ravenously hungry again.
Again here is the fast mass guide broken down into simpler terms:
1 - Lift a weight that you cannot lift any more than 6 times.
2 - Always lift it properly and fully, watch some YouTube vids to see it done the right way.
3 - Don't do that cheating all the big guys do, throwing the weights about.
4 - Always leave at least 48 hours between workouts on each muscle group.
(Leave it as long as it takes for your muscles to completely stop aching, first
workout you could be aching for 5 to 7 days, I was!)
5 - Do 3 sets of 6 reps.
6 - Never do a workout last thing at night then go to bed without eating.
I do do my workouts late on - but I eat the biggest meal of the day then, with added 30g protein shake after too, depends what I ate, I could just eat 4 bits of toast and have more protein in a shake to make up the lack of protein in the bread which incidentally does have the carbs, fiber and some fat, well the fat comes from the protein shake.
7 - Eat a well balanced diet.
That is, 3000 cals a day average (if you're 150 pounds) made up of 30% protein (1000 calories, its 4 cals per gram so thats 250 grams a day, then 40% carbs, then the remaining 30% fat, yes there does need to be a decent amount of fat involved, thats NINE calories per gram so be careful, you don't want to get fatter but you're going to have to have fat on you, there is no "cutting and bulking" in my agenda - I would rather get fatter and then burn it off and be left with the most possible muscle gains, fat is almost as important as protein, carbohydrates are almost as important as fat.) These three elements, protein/fat/carbs are the only three main base elements in food, after that there is fiber, then after that its all the trace elements, salt (sodium) iron, vitamins, minerals... which are all important too. This is why you should avoid shakes and try to eat that much protein. The food is... food! You can't beat actual food, thats how you'll get fast mass.
8 - If you weigh 150lbs, eat 3000 calories a day. Don't go under 2500 or over 3500.
9 - Make sure you buy some unflavoured whey protein!
Its cheap if you can find it in bulk, for example a 15KG sack. Buy unflavoured so you can mix it into any flovour of milkshake. I avoid the flvoured stuff not just because it limits what drinks you can make (you're stuck with the one flavor) but also I have seen at least one flavoured whey protein that said it had aspartame in it. If you have read up on aspartme for even five minutes and seen its side effects you will know not to touch that, aren't we all supposed to be getting fitter?
10 - Split your 3000 calories into 6 meals of 500 calories each.
This actually is not even that important, just don't get into a habit of having one big meal a day, you'll get fat doing that.
11 - Make sure you eat All bran with your diet, you MUST eat fiber.
PROTEIN - without enough protein and calories to go with it, forget about getting stronger or bigger. Yes, even if you have steroids, you will still get absolutely nowhere without even MORE protein and calories... this is the sole component in all of this that matters the most - protein. The best protein you can get, with highest saturation into muscles, is Whey Protein.
You must eat like a pig basically, making sure you also get sufficient protein, far more than if you were not doing weights. You can coast along happily on 0.5g of protein per pound of bodyweight... but if you lift weights, you need to suddenly multiply that by 3 or even 4 times. Good luck with any fast mass program you plan to follow!
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