My Favorite Strategy to Build Muscle Quickly
The idea of building muscle quickly seems to come up all the time, based in part on our “get it now mentality”. There are definitely ways to help you build muscle quickly, which will depend partly on your genetics, your program and your desire to succeed. There are those that seem to be able to increase their musculature rather quickly and then there are those that are what we call the hard gainers. Regardless of your genetic makeup there are thing you can do to increase your muscle mass and help you to build muscle quickly. It’s necessary to eat good quality foods that are high in protein. Free weights instead of using machines, and the right amount of rest between workout sessions.
In order to help reach your goals of building muscle quickly you have to follow the 5 things listed below.
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1. Nutrition
Good quality meals have to be eaten in small amounts. It would be ideal if you could eat 5 to 6 smaller high quality meals throughout the day. It’s important to balance each meal with the right amount of carbohydrates, protein and fat. This is important to feel energetic and ready to blast through any barriers you may have while you are at the gym. Your protein intake should equal one gram of protein per one pound of lean muscle mass. Your body can only take in about 25 to 35 grams of protein at any one sitting so you must begin to limit your protein consumption for any one sitting to this amount. Much more and it will just be a waste.
2.High Quality Protein
Adding a high quality protein supplement with the correct amount of amino acids that can easily be assimilated is an effective way to get the correct amount of protein. Even if you are eating a well balanced diet of meat, fish and chicken these don’t necessarily have the right amount and quantity of amino acids. You will need to add plenty of fruits and vegetables in your diet also. Amino acids which are easily used by our bodies can be found in many different types of vegetables.
3. Use Free Weights
Working out with free weights is the best way to help you build muscle quickly. The growth of your muscles is in direct proportion to the amount of stress you place on them. Your muscles will grow stronger and bigger as you increase the weight you are lifting because your body must adapt to the added stimulus. Using free weights help build the smaller muscle groups used to help balance the weight and will build your overall structure.
4. Weight Training Without Using Weights
Working out without weights and using just your body weight for resistance is a great addition to your workout. You are using many of the smaller stabilizing muscles to help with each specific exercise. You can do pull-ups, push ups and leg raises to help jump start your muscular growth. This exercise regime will help give you great definition, endurance and strength.
5. Rest and Plenty of it
Critical to your success is that you must understand that your muscles don’t get bigger and stronger while you are working out. Our muscles only grow when we’re resting. Along with rest be sure to avoid training too much. Weight lifting breaks down our muscles at the cellular level and in order to repair and grow larger these cells must have adequate rest and the proper nutrition. If you don’t remember anything else you must remember this one thing.
Take these into serious consideration and begin applying these in your daily workout routine and you will be able to build muscle quickly.
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