How to Build Muscle Quickly Before Fall Sports Season

Fall sports season is rapidly approaching. If you want to build muscle before this season, check out this workout plan.

Weight Room

Haven't hit the weight room this summer? Don't worry, it's still not too late to build muscle for your fall sport's upcoming tryouts, practices and scrimmages.

A good muscle-building plan must include:

1. Short and Intense Workouts. Perform three or four short and intense full-body weight training sessions per week, on non-consecutive days.

2. Compound Multi-Joint Upper- and Lower-Body Exercises. Use compound exercises because they produce more muscle-building results in less time. Engage several muscle groups instead of doing time-consuming sets of single-joint exercises. Imagine finishing each workout in less than 30 minutes!

3. Nutrition and Sleep. Your pre- and post-workout diet must consist of healthy options. And be sure to regularly log eight or nine hours of sleep each night.

Here are three fast, efficient muscle-building sample workouts. Always start with a dynamic mobility warm-up and end with cooldown involving upper- and lower-body static stretches.

Workout #1 (5 x 5 of 1RM)

Workout #2 (4 x 8 of 1 RM)

Workout #3 (4 x 10 of 1 RM)

  • One-Legged Squats and Bent-Over DB Rows
  • Step-Ups and DB Overhead Presses
  • Reverse Lunges and DB Upright Rows


Photo Credit: Getty Images // Thinkstock

Topics: BUILD MUSCLE | WORKOUT PLAN | WORKOUTS | MOBILITY | PRESS | BODY WEIGHT | BARBELL | BODY EXERCISES | MEDICINE BALL | SLEEP | INTENSE WORKOUTS | TRYOUTS