Simple but effective- doesn't tickle either

Bodybuilders and weight trainers are constantly on the lookout for the magic tip, program, routine or exercise that will help them quickly and easily pack on massive amounts of muscle in a short period of time.

I hate to break it to you but there is no such thing.

But that's not to say that there aren't plenty of programs that are much more effective than others.

Here's one of the best.

There are two big keys to making progress and building muscle. The first one is training smart. The second is training hard.

This routine will have you training harder than you ever have before. Make no mistake, hard training is the key to making those muscles grow.

And there is nothing harder in bodybuilding than high rep "death sets" of leg and back work on exercises like the barbell squat and deadlift.

Performing a high rep set of squats or deadlifts with a maximum weight is one of the most demanding, toughest, most brutal exercises you can do.

When's the last time you saw anyone doing these exercises in the gym?

And when's the last time you saw anyone in you gym add a massive amount of muscle in a short period of time?

Keep in mind, that hard work won't cut it.

Giving it "almost" your all is not going to be enough. You have to go all out, hold nothing back, attack these sets with animalistic intensity.

If you do, you will be rewarded with a lot of new muscle.

You also have to work up to some serious poundages. 155 for a set of 20 on the squat isn't going to cut it.

You need to constantly be trying to add weight to the bar.

Peary Radar, the founder of Ironman Magazine, started this routine with just the bar (that's a whopping 45 pounds) and eventually worked up to 300 pounds for a set of 20 reps in the squat.

You have to put every thing you have, every ounce of willpower and effort, into this type of training.

If you do, and you get enough nutritious calories, you will grow.

Don't worry, as brutally hard as it is, it's also short. You don't do much work for the rest of your body. You'll get plenty of rest and recovery.

For example, you could do the squat program, working at twice a week, with the following:

 

Squat 1 x 20 (not including warm ups)

Chin Ups 2 x 10

Bench Press 2 x 10

Military Press 2 x 10

Lying Tricep Extension 1 x 10

Seated Dumbbell Curl 1 x 10

 

That's it. But you'll probably need a 5 minute break or more after the set of squats if you them right.

Try this muscle building program for 6 weeks.

 

Workout twice per week.

Add 5 pounds to the squat every workout.

Eat a lot of good food.

Get plenty of rest.

Add muscle.