Natural bodybuilding is progressive.  It continually challenges your body, forcing it to stimulate and build muscle fast.  If all other factors are considered like rest, and diet, rapid increases in muscle mass will be achieved.

Exercises that involve all the major muscle groups should be performed each and every workout.  One to two sets of a given exercise is all that’s required for maximum muscle gains.  Three to six total exercises can work the entire body.  Any additional exercise, for the majority of individuals, will quickly result in overtraining.

This seriously reduces the chances of fast muscle gains.  No more than a total of three weekly workouts should be performed.  Usually, two will prove more than enough.  In rare cases, when an individual has very limited recovery ability, anymore than one weekly workout will quickly result in overtraining.

A minimal amount of total training will produce the maximum rate of muscle gains. This can be difficult to accept.  However,  a single workout performed at the required level of intensity, will prove that no more workouts are  necessary.  A critical factor to understand is that a lack of muscle gains is the result of excessive exercise or low intensity of effort.  If you accept and respect these simple facts, you will never waste your time in believing the opposite.

So, by now the following is obvious.  To produce fast muscle gains from your workouts, your routine must be intense, brief, infrequent and irregular. You can see the difference in gains from this type of training from the effects of working a biceps muscle for some period of time.