Some of the best muscle building workouts are elegantly simple. The fact that the majority of gym-goers fail to build muscle shows that following intuition or convention is not the best path. With these simple, powerful workout techniques, you can safely and naturally build muscle fast. If you train hard and get the proper nutrition, you will be amazed by your progress, and soon enough, the other guys at your gym will start wondering what you are doing differently.
Anabolic Trigger Workouts

Each workout begins with an anabolic trigger that stimulates production of anabolic hormones such as testosterone and growth hormone. The exercises that do this best are squats and deadlifts, according to “The Xtraordinary Size Surge Workout.” The weekly breakdown includes three full-body workouts. For example, train on Monday, Wednesday and Friday. On Monday, you begin with one or two sets of squats, followed by chest and back, doing one or two compound exercises and one isolation exercise each. Compound movements are multi-joint exercises such as bench presses, pull-ups and barbell curls. Isolation exercises isolate one muscle with a single-joint movement, such as concentration curls or dumbbell triceps kickbacks. On Wednesday, begin with one or two sets of deadlifts, followed by shoulders, biceps, triceps and calves. On Friday, repeat Monday’s workout, beginning with squats. Take all sets to muscle failure, meaning that you stop when you cannot do another controlled repetition. All sets stay in the hypertrophy or muscle-growth range, between eight and 12 repetitions. Add weight progressively, five to 10 pounds at a time, as you get stronger.

Mass-Building Super-Sets

Super-setting means doing a set of one exercise and then immediately doing a set of another, with little rest between them. Your training split would look something like shoulders on Monday, arms on Tuesday, legs on Wednesday, chest on Thursday and back on Friday. The first week targets the body’s production of anabolic hormones. Select two isolation movements for the muscle group being trained. For example, for arms, you super-set dumbbell triceps kickbacks with concentration curls. Do 12 super-sets with a light weight for 30 to 50 reps each, with little to no rest between them. The second week, you super-set an isolation movement with a compound movement. For chest, for example, you would do a 15-rep set of dumbbell flyes, rest two minutes and do a six-rep set of bench presses. Repeat this super-set five times. The third week you simply switch the order of the exercises you did the previous week, doing the compound exercise first and the isolation exercise second in each super-set. For the fourth week, you super-set two compound movements together, such as pull-ups and bent-over rows for back. Rest two minutes between each set and aim for four to six reps each.
Five-Day Attack

Like most of Nick Nilsson’s philosophies, this technique flies in the face of convention and probably contradicts everything you have ever read about muscle building. For the Five-Day Attack, you select one exercise that targets the entire body, such as deadlifts or squats. Do this exercise for an entire training session for five days in a row. Choose a weight you can get for six repetitions, maximum. On the first day you do three-rep sets every 30 seconds for the entire 20 minute session, keeping a stopwatch on hand. When the 20 minutes has elapsed, do one more set of as many reps as you can. Do not go to muscle failure on any set and reduce the weight by five to 10 pounds if this occurs. The second through fifth day, you do the exact same exercise and workout, except that the duration of the session increases daily. The second day is 25 minutes, then 30, then 35 and finally 40 minutes.

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