Fastest way to build muscle?

[Izzy2102]

For strength not for size or anything.

Thing is, I recently dislocated my knee. Again. First was playing field hockey, second playing soccer, third I just slipped and now I did it while surfing.
Thing is I really love surfing and I'm tired of not being able to do fun things. So I know I'm done for this year and that no matter what I do I may get it dislocated again.

But it seems like the best to prevent it is to have really really strong quads and legs in general.
I am athletic, I've played a lot of competitive sports but I never cared for specifically building muscle. So what's the fastest way to do that?
Do I work them everyday? Every other day?
10 reps? More than that? less than that?

I hope to be back out there again in spring with really strong legs

And if anyone has any non standard exercises for your legs, I'd love to hear them

[InquisitiveMale]

Talk to a physiotherapist before attempting any muscle building exercises. If you have weak knees and are coming out of yet another injury, conventional methods may not be ideal. It would suck to blow out your knees doing something you don't enjoy because you were attempting to build the strength required to do something you do enjoy.

Having said all that dull crap... here are some simple things you can look into that are easy on the knees.

1. Backward lunges
2. Partial squats against a wall
3. Ankle weights / leg lift holds
4. Standing hamstring curls
5. Squeeze a medicine ball between your thighs
6. Box squats
7. Do kicks and march/run in water
8. Stretch
9. Stretch
10. Stretch

As far as reps and sets go, start low and build yourself up slowly- keep in mind those get fit in 30-90day Hollywood crap things aren't realistic. Building good healthy muscle takes time. If you push yourself to hard you'll end up worse than you are now. The amount you work out should also start small and ideally build up to 3 times a week for 30-40minutes- down time is just as important as the workout itself.

p. s. Know the mechanics of what your doing. I've got a weak knee as well- tore my acl several years ago.

[InquisitiveMale]

p. s. s. Fast is not what you want if you plan on using your knees 5 or 10 years down the road. Fast is what you want if you're good surfing for another season and than giving it up for good. Use your head and think long term.

[Izzy2102]

I've had this injury before and see physiotherapist and a lot of doctors and coaches and all of them pretty much useless. I really think I'm better off by myself.
I've done loads of sports before so I know my body and obviously I'm not gonna start deep squatting with a few hundred lbs on my back.
So far the only the thing I've done is that machine at the gym that targets your quads. Not sure how they call it and wall squats

I know muscle doesn't build over night, I mean fast as building considerable muscle before summer. In the next 5-6 months

[JohnnySS]

strength vs size is an outdated argument made by amatuers who dont understand biology enough

looks like u need neurological strength surrounding muscle can help stablize your knee i woulnt do strenous exercise that involves the knee moving a lot. slow steady and heavy but at a comfortable pace. exercises once again that dont involve much knee movement as that is going to aggravate your knee and slow recovery, exercises where u have ur knee bent 90 degrees and you back leg sticking out straight to balance u like in martial arts or yoga. no dangerous movements no twitchy fast movements. it seems like this has not happened a lot before ur body may be taxed and weak. when u get strong i recommend not squats but leg presses they are extremly safe and theyre better than squats. these ego maniacs are always blabbing about squats dont know as much as they think they do. u should go heavy 1/week. and get good nutrition and rest bcus that plus ur sports will put tremendous strain on u and u need to get stronger,. ur body is much to weak thats why this is happening i can somewhat relate to u by experience.

[JohnnySS]

and i corrected the problem, your problem is your legs r weak. either theyve been weak all along or theyre weak because youve been dipping into your energy reserves and have no had a "plus?" of energy

[JohnnySS]

it will take if i remember 2 months to build new neurological paths if u r consistent and depending on your intensity, minimum. working on a leg press machine will allow you to emulate movements on boarding aswell without having to fall over with squats. there are safeties too. it won't be perfect since your legs will be in the air as opposed to touching the ground but its close enough. gl

[Izzy2102]

My legs aren't that weak. A dislocation like that comes from a sudden movement, in my case a wave that twisted my knee.
You can never completely avoid that. It's a quite common injury on professional rugby players and wrestlers, most of which have a lot of strength in their legs.

My doctor said it can however help minimize the risk of it happening.
I agree, I'm not gonna be doing squats for a while. Not sure I ever will again. Yoga isn't gonna do it though. I do a lot of yoga and it's just not enough

[BeInnovative]

First of all, i had the same problem when a beginner somehow managed to go through woods and hit me on the other slope while i was snowboarding.
My first suggestion dont overload your knee muscles. Otherwise it gets worse... Do not do sports like tennis badminton squash racquetball if u r used to playing those. Instead start jogging at moderate pace and do not run like crazy either. Also check stairmaster in the gym and watch videos how to build knee muscle. Plus dont work them out everyday. Cuz it increases the possibility of a repeating injury. Give urself timea little. And i suggest u eating more protein stuff of course especially fish seafoodetc since vitamin k helps building new cells faster..

[Anonymous]

Like @InquisitiveMale said be careful and talk to your doctor you don't want to mess yourself up even more.

But the fastest way to build muscle is to lift HEAVY. Lift heavy low reps. Do this in whatever you do I personally like squats (ass to grass), deadlifts, lunges, bulgarian spit squats, leg press, seated leg press, leg curls, and hyperextensions to work on my legs, but whatever you do do it HEAVY.

Less reps are better. I stick to 5-12 depending on how heavy I'm going. I personally either do 3 sets increasing weight each time with reps of 12, 10, 8 OR I'll do 5 sets of 5 reps increasing weight by 5 lbs each time until I max out.

[BertMacklinFBI]

careful with the knee injures, if you've always been playing sports then your body has built up the proper strength it needs in the areas it needs it in to continue functioning with the beating you put your body through, so muscle may help but it's probably not ultimately required. The best thing would be to never make any mistakes out on the field again once you fully recover. but if you want to workout, what everyone else suggested here will work fine, but I would consult a specialist to see how to go about doing that in a safe manner. Knee injuries suck like shit.

[Izzy2102]

It's not an injury that really comes from a mistake really. At least not avoidable mistakes. I don't really remember how it happened in hockey but during surfing a wave got me and kinda twisted my knee

The doctor said strong muscles there are important to prevent it from happening again. That's also why it's far less common in men
so it's all the hope I have there

[BertMacklinFBI]

ahh okay, well then I would start with squats, single leg press, calf raises, and lunges. but still talk to some professional to make sure you won't hurt any part of your body attempting to workout.

[Izzy2102]

I should have made that more clear but I'm not looking for exercises. My knowledge of exercises that target those muscles are quite comprehensive

I'm asking about how to do them. Like how many reps? I've heard different things. Like less than 10 being for strength or for size. And actually when I was rowing where strong legs are important we did 25 reps of everything.
Is it best to work your legs every day or every other day to get fast results?

[BertMacklinFBI]

if you want to build them fast, do the 30 day challenges. for example, 30 day squat challenge, you start with 50, increase reps by 5 each day, at the end of the month you'll be doing like 300+ squats in 1 set. that will definitely build muscle.

[BertMacklinFBI]

and it will do it in 30 days.

[Izzy2102]

I can easily do 300 squat now (well once the injury he completely healed) so no I don't think that's gonna help.
Also you can't reasonably expect to build muscle in 30 days. They take at least 3 months

[BertMacklinFBI]

you can't expect it but it can be done, if approached correctly. but if you don't wanna take that route then I suggest taking supplements and doing weighted workouts for lean muscle definition with core workouts implemented in supersets. so weighted workouts, do your normal 10-12 reps 3-4 sets, and supersets do your 8-10 reps 4 sets, no breaks in between reps, small break in between sets.

[BertMacklinFBI]

you can*

[Tokana]

The fact that you said you want strength and not size should of been enough for people to change you training methods. The majority of people that hit the gym, are looking to get bigger for aesthetic purposes. But since you want strength and not size you'll need to do strength training and not bodybuilding.

1. Nutrition

Make sure to intake at least 1 gram of protein per pound of body weight everyday.

2. Strength training

You'll need low reps and high weight to achieve your goals, reps: 1 to 5 with 3 sets and make sure the weight is heavy enough for you to struggle through.

The three main exercises that work the most muscles are deadlifts, squats and bench press. However, since you have an injured knee I would suggest you try the leg press, or the abductor machine, or do good mornings to work the hams, leg curls, hack squats. Why not knee straps to keep pressure off your knee?

www.maxishop.com/.../maximuscle-kneestraps.jpg

a lot of bodybuilders use them when doing heavy squats (405lbs+)

Muscles needs to rest after a workout and would recommend at least 2 days, for me however, in order to fully recover it takes me 3 days.

[justsayn]

Don't just build quads, you also have to build your hammies. Hammies stabilize the knee. I know that sounds weird but that's the way the mechanics of the knee work. If I were you I would start a free weigh workout routine. Start light. Dead lifts and squats are the key, but because of your knee the first squats you should do are goblet squats (google them) or use a safety squat bar. That will put the weight a little bit more forward so you have to stick your butt out more. Believe it or not this is easier on the knees.

As far as reps and sets go, again start light. Pick a weight that you can do 3 sets of 15. Do that for a few workouts then move the weight up to something that you can do 3 sets of 10. Do that for a workout or two then go to 3x12 and then 3x15, then increase the weight. Once you are feeling stronger and confident increase to a weight that you have to do 5 sets of 5 reps and work you way up with that weight to the 3x15. If you keep doing this you will build both short and long muscle fibers for one time power and repetitive stamina.

Also you want at least one day off between leg workouts. I suggest two days especially once you start your 5x5 routine. On your off days do some upper body workouts, it will keep you body in the muscle building mode.

Don't forget to eat portion to help those muscles build.

Oh and don't do leg workouts in squishy shoes, get some minimalist shoes or chuck taylors or something.

Good luck!!!

[kheserthorpe]

I think to protect against injury, you probably do want to build 'size'. You're not hoping to look like a bodybuilder, but you do want more muscle fibre. You can get higher maximal strength (which is what people tend to mean by 'stronger') without getting any size by fine tuning neural system's ability to fire the muscle, but i think for injury prevention, you want to add some muscle tissue.

Generally lifting in the 1-5 rep range maximizes 'strength', 8-15 size, 15+ endurance. I assume you understand that doesn't mean you just stop the exercise at say 10, it means using a resistance level so that you can -only- do 10.

So you probably want to do 10-12 reps/set, perhaps 3 sets, perhaps 2 full leg exercises, a couple times a week.

[Izzy2102]

I don't think I'm gonna get huge legs anyways. And right now they're fairly slim so I'm not worried about size.
It's just size isn't always equal to strength or power or however you want to call it. The doctor said "strong " muscles so that's why I said it like that

[kheserthorpe]

Agree with both things you say, just saying that I think your goal is 'build more muscle tissue to support joints' more than 'improve neural systems ability to get maximal explosive power from existing tissue'

[Anonymous]

Hit your muscles as hard as you can from different angles. You will never get bulky or big because you don't have testosterone in your body, and you will never get it unless you take exogenous testosterone. So don't worry, no matter how hard you work out you will never look like a body builder.

I would recommend going for a tripple split:
Day 1: Chest + arms
- Bench press
- Cable flies
- Dips (use machine if you can't use your own body weight)
- Dumbell flies
- Triceps cable
- Biceps curls

Day 2: Rest

Day 3: Legs and belly
- Barbell squats
- Leg press (machine)
- Leg curl (hamsrings, machine)
- Calf raises
- Crunches

Day 4: Rest

Day 5: Shoulder/Back
- Shoulder press
- Pull down (or pull ups if you can do them)
- Cable row
- Reverse flies
- Back extensions
- Lateral raises

Day 6: Rest
Day 7: Rest or start at day 1

[Izzy2102]

Would you not say I should do more leg days if it's my goal to specifically build muscle there?

[GrowStrong]

women do have testosterone in their body.

[Opinion Owner]

@GrowStrong: Their testosterone levels are so low that it has no physiological impact. However as you said, the do have testosterone, but it is in a really low concentration and it is basically only used to synthesise estradiol.

@Asker: If you want to do more legs, then go ahead, you can easily have two leg days pr. week in the beginning. Change Day 7 to a another leg day.

My girlfriend is working out with me, and she is not bulky.

[Shyguy_1988]

Strong legs is important yes, quads and hamstrings help support your knee, so doing leg presses, squats, deadlifts, cycling, all help build leg strength. Also Sprinting and lunges, there are tons of leg exercises. However, another muscle that helps support the knee and reduce injury is your hip muscles. Side planks, pelvic thrust while throwing weight on you stomach and laying on your back is a good exercise also Pelvic abductors, its the machine that makes you look like a frog, lol. Building hip strength is also a good way to improve your balance and overall stability.

[martyfellow]

Start doing running, first log and slow, then work in sprinting as you gain strength.
After you've strengthened the knee a little, take up tennis. The lateral motion will build strength in the muscles that protect the knee joint.
Doing squats and leg presses will gradually built strength. Be sure and start with light weights, and stop at the first sign of any pain in the knee.

[Izzy2102]

oh tennis isn't good. Dislocated knee is a common tennis injury. I don't think I should start like that

[martyfellow]

That's why I said not to do that until you've built up strength in the area muscles!
But it's the best thing to strengthen the joint, in the long term.

[Izzy2102]

I mean I still have reasonable strength in it. I'm not gonna get much from running so that's why I'm asking for exercises to build muscle there. I'm not starting from 0

And tennis is just too much of a risk

[Argus14]

Well I would first worry about rehabbing that knee. Leg workouts (especially those involving the Quadriceps) involve a heavy amount if knee flexing under weight so I would be cautious about starting any type I weight training program for awhile.

My advice is if you aren't already is to go see a physical therapist.

[Izzy2102]

I've seen a physical therapist after the first time and after I've had surgery. Both were useless.
It's been 3 weeks now and I want to slowly start working out again. As I said, I've had this a few times, I've learned how to handle it.
Once I can do it without pain, I see no reason to not do weight training?

[Argus14]

Ok well then the primary excercises for lower body strength are the squat and the dead lift. There are other accessory lifts such as the leg extension, hamstring curl, hamstring kickback, calf raise, etc. As for how heavy you should go the weight should always be challenging. If it's not difficult you are wasting your time. I generally pick a weight that I have to fight my way though 8-12 reps. There is some controversy over how many sets and reps you should do so I'm not going to get into that.

How often? Ideally I would say to give a muscle group 48 hours in between training sessions to recover.

[cth96190]

There is no 'fast' way that does not involve steroids, which will do you horrendous physical and neurological damage before they kill you.
Use the services of a personal trainer at the gym and have them create a workout and diet programme for you. Proper exercise, proper diet and proper rest are the only way to build muscle.

[Izzy2102]

I mean fast as in building considerable muscle before summer. In the next 5 - 7 months

[cth96190]

@Asker it comes down to doing the correct type of hard work and good diet. There is no easy fix.

[Izzy2102]

well the question is what is the correct type of hard work

The asker tag doesn't work like that here

[Anonymous]

you can try these methods but i'd guess the problem is with your joints, not muscles. so I'd be super careful cuz building muscle and strength is done through heavy weights.

syattfitness.com/.../

www.amazon.com/.../ref=sr_1_2

[Phoenix98]

Squats, deadlifts, leg press machine, leg curl machine, lunges remember to take your time though no rush slow and steady wins the race after all. Do three sets of about 6-10 reps lower of increase the reps and weight depending on what you need. Remember high rep count lower intensity and weight means your training endurance and defining your muscles. Low rep count and higher weight means your training strength and size. And middle rep count and weight means your training a bit of both.

[Iron_Man]

Drink up a lot of super high quality protein powder and you got to lift heavy weights doing low reps but many sets. Give it time Its not an over night thing but in about a year from now if you stick to it and don't take time off you will be happy seeing the results

[Iron_Man]

Well I just found out you are a girl so you dont want to bulk up

[Izzy2102]

I'm not the muscle building type and as you said a girl, so I don't think I'll be bulking up no matter what I do.
Most girls I know even though they work out like crazy have lean muscles so I'm not worried about that

I'm hoping to gain considerable strength until summer

[Iron_Man]

Follow this girl AJ Lee she was skinny now look at her, listen to her words and do what she's does Its a short video.
https://www.youtube.com/watch?v=gpGJQrh_z0s

[Izzy2102]

What I meant to say is, I really only care about strength. If my legs stay looking as they are I'm fine with that but I'm also not worried about bulking up.
It's just about strength to prevent injury

[Iron_Man]

Do dead lifting, Leg squats, Bench Press, Clean and Jerk Also known as lifting over your head. Do It heavy and none of this light stuff you have to do it where It becomes a struggle. Ok there you go

[blondfrog]

If you want overall muscle the best way is to do resistant core exercises like pull ups, chin ups, sit ups, push ups and so on cause they push you to the max get a pull up bar at a store you can get them for $25 and hang them on your door. Pull ups are a great work out.

[Izzy2102]

they don't target my legs at all though

[Athleticbroo]

Compound moments.

Strong lift programme, You lift 4 times/week and make two group of compound exersises.

Group A

Deadlift
Bench
Squat

Group B
Stiffed leg deadlift
overheadpress
Incline bench

5 sets, 8-12 reps. Try it for month and next month record increase in your lifts yourself

[JohnnyBravohuhhuh]

Do starting strength by Rippentoe. THat is a good beginner routine to develop strength and muscle. Do Heavy deadlifts and squats this will tax your endocrine system and develop a strong body as a whole. Bodybuilding split style training isn't really effective for naturals, especially if you're a beginner.

[Izzy2102]

You're the second one to mention that. Did you try it?

a program like that isn't gonna work for me at the point because I can't do all exercises I need try each one step by step over the next few weeks

[uberpuppydoggy]

It's a good program. Another one that is 90+ percent the same is stronglifts.

[itsme_goodsamaritan]

You should be getting advice from a doctor. You shouldn't try to force your body do what your mind wants. Please listen to ur body.

[Izzy2102]

I am listening to my body. As I said, I've had this before, talked to a lot of physiotherapist and a lot of doctors and coaches and all of them pretty much useless.
I'm fine on my own this time

[itsme_goodsamaritan]

If you have to try out something your own, better to keep things safe. So, try to rework your diet and think of Yoga.. it seems to cure almost anything, well almost :)

[Izzy2102]

I've done yoga and pilates the past few weeks to get back in and I'm past that now. They build basic strength but if you're already athletic there is little strength you can get out of that. So as I said, I'm past that

[itsme_goodsamaritan]

Actually, I don't think yoga can help u coz you said you wantd "fast" results. Yoga is more of a long-term thing. Even healthy diet takes months to help you recover. Sorry, there isn't a quick solution :(

[Izzy2102]

I mean quick as in the next 5 to 7 months. And no yoga isn't good for what I aim to do

[itsme_goodsamaritan]

Are you sure u have investigated the true cause for the multiple dislocations? Since there is pain, there could be some kind of a tear.

Apart from that, massage could help.

[Izzy2102]

Ya I'm sure how that works. There is no pain now, once it's back in place the actual pain is gone it's just sore for a couple of weeks.
There is nothing to do about it. When you go to the hospital they may give painkillers and send you home. If there was a tear all they'd do is give you pain killers and send you home.
But I've torn muscles before and I don't have one. It's also not common with that kind of injury

The reason it happens is in your anatomy, some people are just prone to dislocations of certain joints than others. Once it happened it's more likely to happen again that's true for every dislocation and again nothing you can do about it, aside from getting surgery, which I did

[WeaponZero]

For building functional strength the very very best way is by following the program outlined in the book Starting Strength by Mark Rippetoe. He is a world renowned strength coach.

[Klaatu51]

steroids no other choice if you want to build muscle fast :P

[Izzy2102]

I mean natural. I have the rest of my life but I want to be back surfing in the summer

[Modernhippy]

Diet is everythinnnnnnnnng. You don't eat right you can't build muscle

[Marimar2012]

Eat healthy and drink loads of water and of course cardio and weights.