But over the years in my personal training business and with my own experimentation I have found some critical elements that have helped make significant muscle gains possible even for hardgainers. So, I’m going to give 3 important tips here so you can start building lean muscle mass faster and easier. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises.  If you are looking for workout routines to build muscle this is the most critical element. Supersets work different muscles groups in one set.  Like one set of upper body paired with a set of lower body exercises, or a push pull superset. I’ve personally seen dramatically different rates of muscle gain for several people following the same exact exercise plan and a nearly identical nutrition plan. The amount of testosterone and other muscle building hormones in your body can vary because (1) your lifting regimen does not help elicit a testosterone response (i.e. Heavy duty supplements like steroids, or other potentially harmful, performance enhancing substances that can help you build muscle much faster, but I’m assuming you are far too smart to do that!

Notice how the estimated 2 pounds per month is only roughly 0.5lb per week, which is not a very fast pace.
You’ve probably figured it out by now, but gaining muscle takes A LOT of patience and determination. I do believe you can combine the workouts program I have for the BuiltLean Program with extra cardio work and body weight work to get some very solid results. I currently train 6 times a week, 3x 1 hour cardio (5 a side soccer at a good standard) 3x 1 hour weight sessions using super setting of muscles. I have been training at this level for 8 weeks and I have noticed an increase in muscle size and some increase in strength.
I want to build muscle and strength but not become bulky that it effects my CV performance in soccer.
I am doing 3 different upper body routines, they all use most muscles but the movement patterns do differ.

10 reps of one exercise of a muscle group followed by a slightly different exercise for 10 reps, then one minute of rest. I am natural bodybuilder and I know how difficult is to stay natural when lots of people around u get bigger twice than u in short time.
Lift heavy – most people never keep track and make progress on their main compound lifts that bring highest muscle building effect. I’ve been going to the gym for the past 3 months and all i can see is i gained too little muscle.
Add to the mix well laid out workout routines to build muscle and you will be sure to get muscle fast.

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