Can i bulk up in 3 months

Isolation exercises popular in bodybuilding workouts may make one body part bigger, but the time spent on compound lifts will add up to more total weight gained in one month. Most guys increase volume, however, by instead ramping up the number of reps to 12, 15, and even 20, keep your reps relatively low—in the range—but do 6—12 sets. Then, start training days a week. Also, for this month, go to failure on your last two sets to create an enormous stimulus for growth.

A study from the Journal of Strength and Conditioning Research found that training to failure increased muscle activation and the secretion of muscle-building hormones like HGH and testosterone compared to conventional methods.

Finnish researchers also found that training to failure improved hormonal response in experienced athletes. An extremely simple way to do this is to add 2. But many skinny guys still overestimate how much they eat and underestimate how much they burn. And there is a reason anabolic steroid use is so rampant in the fitness community: it works. A study from the New England Journal of Medicine conducted a week trial on men in four groups: exercising clean, exercising on steroids, not exercising clean, not exercising on steroids.

The clean-exercisers put on about 4lbs of muscle in those 10 weeks they weren't beginners , but both steroid groups put on much more than that, 13lbs to be precise.

A staggering difference. However, the dangers of steroid use are well documented. The methods you use to gain muscle — and the price you choose to pay — are up to you. So, how do you go about packing on the pounds in your first month? Laidler recommends a simple, four-day routine.

This gives adequate recovery time for each muscle group. Any more than this would inevitably lead to overtraining, hampering your workouts instead of helping and forcing you to take time out.

Not sure where to start? All in all, though, the human body can only create so much muscle within a given time frame, and Kuhn believes that even just one pound of muscle per month is a practical goal for most men.

Which, of course, raises a question: How is it possible for an athlete to show up to spring training with an extra 20 pounds of muscle?

The Amount of Muscle You Can Add in… Three Months By doing the math, you can figure out that two pounds of muscle per month must mean you can pack on at least a good six pounds in 90 days, right?