UFC Workout Program: Build Strength, Stamina, And Muscle Definition

It is every man's dream to get big muscles and that too a short span of time. Big muscles not only enhance the physical appearance of a person, but also increases the strength of muscles, the ability to endure stress and the maintenance of fitness levels in general.

Workout Schedule

Working out properly is the best way to get big muscles in less time. Weight training is considered to be a must if one is thinking about building muscles quickly. The workouts that are recommended for fast muscle building include bench press, dead lifts, squats and military press. The schedules of the above mentioned workouts would answer many questions about how to build big muscles.

Dead Lift

1 set of 12 reps (warm up set) 1 set of 8 reps (heavy work set) 1 set of 10 reps (warm up set) 1 set of 8 reps (heavy work set)

Bench press

1 set of 12 reps (warm up set) 1 set of 8 reps (heavy work set) 1 set of 10 reps (warm up set) 1 set of 8 reps (heavy work set)


1 set of 12 reps (warm up set) 1 set of 8 reps (heavy work set) 1 set of 10 reps (warm up set) 1 set of 8 reps (heavy work set)

Military press

The military press workout should be performed in 3 sets of 10 repetitions. Moderate exercise equipments need to be used for the workout.

While working out, the weights should be increased gradually and in small amounts, instead of suddenly adding bigger weights. Breaking down the heavy and difficult exercises into manageable parts, helps in reaching the desired goals quickly and easily. The above mentioned workouts should be done properly, in an organized and controlled manner. Adding 30 pounds of weight to workouts like the dead lifts, bench presses, squats, etc., within few months won't be difficult with the instructions being followed. In the mean time, the body weight would also increase by 10-12 pounds. Along with the heavy workouts mentioned above, the barbell curls, crunches, tricep push downs, standing calve raises and leg raises would help in working out the parts such as abs, calves and arms. read on to know how to get big biceps.


The question of how to get big muscles fast cannot be answered properly or comprehensively, taking into consideration the aspect of exercises/workouts only. The intake of proper and balanced diet plays and important role in muscle building. A high protein diet helps in bodybuilding and is recommended for those who want to develop strong muscles quickly. Milk and the different protein shakes are a good source of proteins. Cereals, rice, bread, pasta, etc., fulfill the body's carbohydrate needs. Fats, if consumed in moderate amounts, act as lubricants to keep the internal organs in a sound state. It also provides the body with enough calories and energy required for the day-to-day activities. One should take small meals every 2-3 hours throughout the day. It helps in meeting the nutritional demands of the body in a proper manner.

Workout Tips

The key to workout the muscles which you want to grow faster is to give them proper rest. For example, to get big biceps, the muscles should be trained properly thrice a week and rested for the remaining time. Exercising all the muscle fibers of the body is as important as maintaining a proper time interval between workouts. To take the muscles from the position of full 'pronation' to 'supination', is the best way to workout the muscles. More on fitness tips.

If one is wondering about how to get big muscles fast, the answer would be multifaceted i.e., following a balanced diet, working out with proper planning and giving the body enough rest.


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