How To Build Muscle Fast
Every bodybuilder wants to grow faster. No-one wants to wait for results, we all want results now or if not then yesterday. So it is very frustrating that it takes months or years to build muscle mass. However there are things that we can do to reduce the time it takes us to build muscle. So here are 10 hot tips that show you how to build muscles fast. They follow now:
1. The Concept of Overload. This actually means that you need to increase the workload you do at every single workout. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. By always changing the demands placed on the bodies muscles we can keep triggering muscle growth.
2. Keep your reps between 8-12. This rep range has been proven to build muscle for size fastest. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. In the 15 plus category you can create muscle growth but it will be in a different type of muscle fiber which doesn’t increase in size so much, although your body will gain endurance.
3. Each body part or muscle group should be trained for a maximum of 6-9 sets in any given workout. More than that can lead to overtraining. This will keep your workouts more intense and stop the body releasing catabolic hormones which adversely affect muscle growth. Keep your workout nice and intense to about 45 mins ideally.
4. Take on board enough calories. If you wish to build muscle mass then you need to consume excess calories which can then be used to build muscle mass. An excess supply of quality calories are required in order to grow muscles. You must eat lots and make sure the calories are from good sources such as rice, breads, pasta for carbs, fish lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.
5. Increase your protein intake. Muscles require protein to be repaired and to build more. If you are low on protein you won’t build muscle. you can calculate the amount of protein you need to consume by:
Lean Mass Body Weight in kg times 2.75 = your per day protein requirement
You need to first know your percentage bodyfat to calculate your lean mass weight. This can be done at many gyms or an easier method is to simply take one gram of protein for each pound of bodyweight that you have, this is also a suitable guideline.
6. Take on fat! This is a good recommendation due to the fact that it will increase the anabolic muscle building hormone that is released by the body. Steroids are used by some people to do this naturally however a good bodybuilding diet will also help do this.
7. Liquids. Muscle building chemical reactions require a great deal of water to occur efficiently. it is therefore much better to increase the amount of water that you take on. This is a very good tip often overlooked when people are trying to build muscle fast.
8. Don’t go over the top with the cardio sessions. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. It will also at the same time reduce the number of calories that your body has that you wish to preserve so that you can be building muscle as whilst you are resting.
9. My personal favourite is sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Brink a protein shake before retiring. The last thing you want to do is starve your body of muscle overnight when you are trying to build muscle mass fast. At sleep your muscles have an increased supply of blood, your metabolism slows down and muscle growth hormones are released. All of which are very good for building muscles fast.
10. Remain dedicated. Never quit trying to achieve your goals. You won’t be turning in to. Olympia overnight but if you follow the above guidelines over a three month period then you can experience significant gains in muscle mass. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle fast.
