Whats the best Test to take for building fast muscles?
454390
tests don't build muscles....try joining a gym and weightlifting.
1092178
Three things for you to work on.  Strength, Endurance, and Quickness.  Stength and Endurance are easy: lift weights and run distance.  However, do not confuse quickness with speed.  Quickness refers to footwork and acceleration.  Speed is just how fast you can run.  One word: "Plyometrics".  Stop reading this right now and do a search for the word "Plyometrics".  You will be able to find lots of exercises and tequniques you can use to work on quickness.  Plyometrics are awesome for any sport, and every athlete should do them.   This in my opinion is more important than any of the other aspects of the game.  Solid technique and footwork are what makes great players great.
483313
The largest muscles in your body respond the quickest. Your glutes, chest legs back. \n\nStart a weight lifting regimen. Know what you are doing first. Its not as simple as it looks. You need to consider your diet and supplements when resistence training. Get a training session at the gym and make a workout with a trainer. If you cant afford that, go to your local library, there are massive books on the shelves that will show you step by step and pictures on how to get what you want. \n\nAlways work one set of muscles one day and then give them several days in between to heal. When lifting weights you get microscopic tears, those tears need time to heal properly. If you go back to work a certain muscle group and its still sore, dont do them yet. \n\nDiet. You are going to need good proteins. How much you need will depend on your body weight. It is absolutely vital you consume enough proteins when resistence training. They are the building blocks for all new cells. \n\nCarbohydrates. Watch those. altho its been said for years that weight lifters need massive carbs, they dont. This is a myth, dont let someone tell you different. Ive studided this area and fitness for years. You can however consume more carbs in a day than the usual lay person who doesnt engage in weight lifting. Make sure you are making these carbs complex. Whole wheat, not 7 grain or honey oat , but whole wheat %100. Lots of good veggies and lean meats good proteins. I cant recommend enough a good protein shake thats low carb. \n\nSupplements. Its imperative that you take a damn good multivitamin. Also you will need other supplements to help you along given your strain on your muscles. Make sure you take some creatine before you workouts, look it up and see how much you need for you. It helps with muscle wasting and keeping energy to your muscle cells. \n\nDetoxify your body. Take a good garlic supplement, this is excellent for health. Its also a natural antibiotic. I take a multivitamin called *alive* its got more than just vitamins and minerals. It has algae and mushroom complexes, fruit and veggies complexes extra B vitamins you will definitely need and so forth. \n\nGets lots of sleep. Your muscles need time to heal. Sleep will be one of your saving graces. \n\nsomething else to consider here. WHen athletes lift weights, they sometimes think its best to consume a quick protein shake that has mass carbs in it. Dont do that. Lots of sugar/carbs will directly stop, I mean literally halt your human growth hormone in its tracks. Without your human growth hormone , your muscles will not heal properly. You get HGH from strenuous exercise and stage 3 and 4 sleep. Get lots of sleep.
279269
bodybuilding if you want to be bodybuilder i say be a   dinosaur   its kind of bodybuilder using 50s and 60s techniques and is strongest. use a 3 inch thick bar for benching and youll do great
641112
I great way to improve your speed is to invest sometime and \nresearch in fast twitch muscle exercises, and plyometric training.  Combined with your regular football workout witch I imagine consist of at least basic football powr lifts like bench, squat, and deadlift.  adding these typ of exercises to your routine helps develope explosion and muscle response.  Another thing you may want to look into is proper running technique.  Running with proper technique can greatly improve your speed.  If your looking to improve your 40 time its great to know what stance give you the most explosive start, and what exercises help you increase your stride length and repition.  If you want information on these I would suggest looking up sprinter workouts for 100 meter and 200 meter runners or even consulting your local highschool or college track coach, you can even try to find some camps that specialize in speed training.
1081481
best supplement for muscles is whey protein...and if you have so extra money, you can look into creatine or some preworkout supplement (gives a boost to your workouts) that contains creatine in it.\n\nfor overall health, fish oil, flax seed oil, green tea extract ('primaforce lean green' is the most potent that i know of), multivitamins...and throw in some extra vitamin C and vitamin E.  these are all pretty cheap...
1096916
Hi, I'm a personal trainer and fitness coach. The best way to build enduarance is with "interval training". By that I mean, start with a slow walk and increase your speed every 3 minutes. If you were doing a walk run interval it would look like this: warm-up 2.5 mph, 3 minutes, then go to 3.0 for 3 minutes, then 3.5, then 4.0, then 4.5.  At the "top" of the interval, do an all out sprint as hard as you can go for 30-60 seconds, then drop back to your second interval speed (in this scenario, 3.0 mph). The speed will vary, of course, and with progress you will start at a higher speed. It is the fastest way to gain speed AND power simultaneously while helping you to develop explosive run and endurance. You would repeat the intervals until you've been working 30 - 45 minutes, then cool down and stretch very well. Deep stretches will speed up your recovery time by allowing blood to flow more freely to the muscles.  Also, because this type of training causes muscle damage (necessary for growth) you should consider taking up to 1000 IU of vitamine E after the workout to improve muscle repair. Only do this training every OTHER day. On the days between, you should do easy jogs for "active recovery".
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
109220
I've been doing a Max-OT workout (http://www.ast-ss.com/max-ot/max-ot_intro.asp). Go to the web site and sign up. It's completely free. I've been doing it for the last few months and it is awesome. From the web site:\n\n"In a nut shell, but nowhere near complete, you can summarize Max-OT like this:\n\n   1. Train only 1 or 2 muscle groups per workout/day.\n   2. Do 4 to 6 reps per set.\n   3. Do 6 to 9 total heavy sets per muscle group.\n   4. Rest 2 to 3 minutes between sets. (STR)\n   5. Each workout should last approximately 30 to 40 minutes.\n   6. Train each muscle group once every 5 to 7 days. (ITR)\n   7. Take a 1 week break from training every 8 to 10 weeks.\n\nAs you can see there is a small bit of leeway in each of these rules. A very small bit. Max-OT is designed specifically around these parameters."\n\nOne warning: AST Sports Science is a supplement company and they really push you to use their supplements. Just ignore that part and use whatever supplements you may be using now. Some of the ideas on how to use supplements are not bad though. I've been doing the "bracketing" method for taking creatine that they talk about, but with a different brand, and I've been very happy with it.
649491
For speed, do calf raises. All you need to do is stand on stairs with your heels dangling off the edge. Do 3 sets, starting at 25 a set and working your way to 50. This will also improve your quickness and jumping. \n\nFor balance, try doing squats and situps. Situps will improve your core strength and help stabilize you.\n\nFor hand eye coordination practice playing catch.\n\nAnother fun way to do all of these at once is to play tennis. Even without a partner, hitting against a wall will improve all three areas.\n\nGood luck.
951539
In addition to what James said, I'd incorporate jump training.  Find (or build) something sturdy about 30" high.  Squat down, then jump on it.  Do 3 sets of 10-12 reps.  When it gets easy, increase the height.  \n\nThere is a corrolation between vertical leap and quickness.  High concentration of fast twith muscles and lower weight will result in quicker running and quicker moves, both forward/backward and laterally.
928387
David's advice isn't really correct and there's a good chance his 60 second strategy will cause an injury that would really slow you down.\n\nI played college football, so for 8 months of every year my life revolved around building muscle and getting stronger and faster.  To build muscle fast work on your core lifts.  I would recommend doing deadlifts, hang cleans, shoulder press, and bench press for 3 sets of 6 reps.  Do these 3 times per week.  \n\nOn 2 of your off days work on cardio.  Ever notice how ripped out sprinters are?  I'd do what our strength coach used to call "Running the Scale."  It's a series of sprints where you go 100 yards for 10 sprints, 80 yards for 8 sprints, 60 yards for 6 sprints, 40 yards for 4 sprints, and 20 yards for 2 sprints.  Rest for 1 minute after each sprint.  This will just about kill you and if you run as hard as you should you'll puke at least once your first few times, but it will get you ripped.\n\nDo the "Scale" one day and on the other cardio day do two 300 yard shuttle runs.  In a shuttle run you'll run from the goal line to the 50 yard line and back 3 times trying to make the whole trip in under 45 seconds. \n\nThose workouts are not for everyone.  They're from a very tough college football strength and conditioning program put together by professional strength coach.  Push yourself when you're doing them but realize that it's going to take time to build yourself up.  \n\nLastly, eat and drink lots of protein.  Try to get at least 1.5 grams per lb of body weight.  My favorite is Isopure Low Carb Chocolate.  It's 50 grams of whey per serving and it actually tastes good.\n\nWork hard and good luck!
338950
honestly get the book of muscle by ian king or visit getbuffed.net\nu needs monitor training, diet etc\nvisit www.t-nation.com\nplenty of articles to guide your development
181445
It is hands down whey. Take it before and after your workout.
1018502
The Air Force physical fitness test is actually one of the hardest to max. But it has the same run length and push up and sit up time periods as the Navy. You can read about it at the following website:\n\nhttp://usmilitary.about.com/od/airforce/l/blaffitness.htm
951094
Meat high in protein is best for building strength. Lean beef, pork, poultry, and fish are good. But, no matter how much you eat, you will need a good exercise program to go with it.\n\nHow long should you do it? For the rest of your life. Once you get your body to where you want it, you will lose it all if you quit eating right and exercising.
582456
Lift weights.This produces testosterone and that is what you need and weight training will give you the biggest bang for the buck. Good Luck!