How to build muscle quickly and bulk up:
- Lift heavy things.
- Then, lift heavier things than last time (progressive overload).
- Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.
- Target sets and reps in the 4-5 sets of 6-10 reps per set.
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Your muscles need at least 48 hours to recover and grow, which they can't do if you're training them every day.1. Push/Pull/Legs
- Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps.
- Romanian Deadlifts/Barbell Good Mornings: 3 sets of 6-10 reps.
- Barbell Standing Calf Raises: 3 sets of 6-10 reps.
- Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-15 reps.
Can I build muscle in 2 weeks
If you maximize your growth potential, you can see a difference in muscle within 2 weeks. Two weeks is not a lot of time to add significant muscle to your frame naturally but a difference can be seen with a strict diet and some explosive exercises.
