What's some good muscle gain techniques?

Does anyone know some fast muscle STRENGTH gain techniques that pnly takes up 2x4 feet of space. For all types of muscle, like side, shoulder and back muscles aswell as the normally thought to be worked out ones. I don't have much room in my room and I...

only workout at night, so going to a different room isn't an option.

work 2-3 body parts a day, and high weight, low reps. eat 1g of protein for each pund of body weight. ill show you my workout regiment for monday:

chest
triceps
abs

I weigh 190lbs, so I eat 190-200g of protein each day. btw, if you workout too much you can actually see a decrease in muscle size, aka overtraining. if you have any questions, feel free to ask me.

A set of dumbells can work most muscle groups. A bench is handy for working your pecks but in a pinch you can just do various forms of pushups. If you can install a chinup bar in a doorway that is good to work your lats. In general free weights are superior to weight machines though I have to admit that there are a few exercises that are better done on a machine. If your workout area is only 4x3 about all you have room for is a bench and dumbels Don't laugh but also consider resistance bands. They actually work quite well for some exercises.

Like jkwix21 said, to maximize muscle gain lift heavy. Also go for intensity in your workouts. There is a strategy called HIT for High Intensity Training that has short but very intense workouts; if you can push yourself hard this can be the most effective workout to add muscle. This is my usualy strategy though I have to admit that I like drop sets as well. Many experts recommend concentrating on the negative part of the exercise. After lifting the weight slowly bring it back down instead of dropping it for the next rep. Negative resistance may be more effective than the positive part of the exercise for building muscle. Adding to what jkwix21 said, get good rest between workouts. You don't build muscle when you work out; you build muscle when you recover so don't rush into your next workout before you recovered from the last one. With conditioning your rate of recovery will improve as well.

Combination exercises are better for building mass than isolation exercises though sometimes you need some isolation sets to maintain symetry.

You get plenty of protein in the food you eat; there is no need to supliment or to seek out high protein foods. Exercise will increas your appetiet appropriately and if you eat a varried balanced diet you will do fine.

I'm a cheerleader and this is the workout that we have to do two times a week.
20 crunches
15 ninety degree leg raises
20 leg flutters
20 bicycles
15 jack knives
20 toe touches
20 crunches
20 leg flutters
15 ninety degree leg raises
20 bicycles
20 toe touches
20 crunches
20 bicycles
20 crunches
15 ninety degree leg raises
Spell out the alphabet with legs

30 plie’s

20 side bends on each side

YOU HAVE WRITTEN THAT YOU TAKE 190-200g protein each day...I want to know whether you are taking this protein amount in the form of powder/pills/liquid or you are taking this protein amount in the form of everyday diet like milk,eggs pulses etc...I also want to know that iam 66kg weight and 59.5 height..so I want to regain a 9-10 kg weight on ma body...so I want to know that whether these weight gaining powders and these muscle gaining powders are harmful to once body or not...iam pursuing b.tech degree and iam in my 2nd year...my age is 20..please elaborate that how I can build my muscle and weight as iam very keen to be a muscle hunk...please suggest with appropiate and good guidance...it will be better if you gave your suggestions on my email I.d which Fun mail me...your guidence will be highely appreciated...

thanking you

robin