Reviewed By: Pramod Kerkar, MD, FFARCSI

Wish to have the dream physique? Want to know what is the ultimate workout plan to get buff fast? Well, basic weightlifting movements which work the major muscle groups can help you pack on muscles rapidly. Not by triceps extensions or cable crossovers, but rather by using reasonably heavy weights, low reps, basic movements and lots of rest, you can build muscles quickly. To know about the most effective plan for getting your body swiftly in shape, go through the following piece of read right away!

Get Buff Fast With These 5 Exercises

To get your body in shape in no time, the following 5 exercises needs to be practiced thrice a week. It does not take more than 45 to 60 minutes to complete a session of this workout plan to get buff quickly. Any type of cardio should not be practiced on the days when doing weight training, since this training does not aim at building six-pack abs, but is rather the first step in the direction of getting a fitter. This workout plan is a way of accustoming the body to some serious workout while increasing the level of stamina and endurance.

#1. Bench Press

Also known as the upper body squat, bench press helps to train the triceps, shoulders, and many stabilizing muscles in the torso. Mass building can be achieved effectively by training with about 80% of the one repetition, for a maximum of 6 reps. Bench press can also stimulate new muscle growth, and significantly enhance strength, as well. According to experts, a good muscle building routine involves completing 3 to 6 sets of 6 to 12 repetitions with a rest of 30 to 90 seconds in between sets. Bench press is an important part of the exercise plan to get buff quickly. All the following movements should be trained in this manner to get buff fast.

#2. Barbell Bent-Over Row

The bent over row exercise involves not just the back muscles but also the biceps, forearms, shoulders, glutes and hamstrings. The bent over row exercise stimulates almost each and every muscle in the body, and when practiced with enough weight to complete 4 to 6 reps, it helps to pack on new muscles. However, this workout requires some caution on the part of the practitioner. They need to carefully perform the exercise with a lighter weight first in order to prevent the occurrence of lower back injuries.

#3. Barbell Squat

The barbell squat exercise comes under the ultimate workout plan to get buff quickly, as it helps to stimulate almost every lower body muscle. Barbell squat works the glutes, hamstrings, quadriceps, the core and back muscles. Like the barbell bent-over row, barbell squat should also be started light until the correct form for this workout is mastered. It is advisable to train with a squat rack which includes safety features. A lot of muscle stimulation is achieved in this one basic movement, and so doing anything from 3 to 6 sets of 6 to 12 repetitions each, with rest of 30 to 90 seconds between sets, should be enough to do the job.

#4. Deadlift

This basic lifting movement is very common amongst fitness enthusiasts. Almost all the muscles in the body are worked in a deadlift; hence this is a must include in the ultimate workout plan for you to get buff fast. This exercise is all about safely lifting weights off the floor. Although a simple exercise, basic deadlift is still extremely effective for developing the glutes, hamstrings, and the entire core, including the abs and muscles in the hips, back and gut.

#5. Barbell Clean & Jerk

Like deadlift, this compound exercise also works almost every muscle group in the body. This exercise is basically about lifting weight from the floor to the shoulders, and then pushing it up overhead. Not only does this movement help to stimulate most major muscle groups, but also pumps up the heart rate and possibly provides some cardio benefit too. Barbell clean and jerk helps to build strength and stability for the entire body and boost explosive power along with making you buff.

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Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: August 21, 2018

This article does not provide medical advice. See disclaimer

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