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How To Build Muscle Fast
May 23, 2008
How To Build Muscle Fast
If you want to build muscle fast there are a few very important factors you need to be aware of. First of all, if you have less than Herculean genetics you need to be sure to avoid overtraining. There are several different ways to do this which are listed below.
- Don’t do more than 12-15 sets per workout.
- Don’t train for longer than an hour.
- Don’t train more than four days per week; three days is even better.
- Don’t train for more than 8-12 weeks without taking a week off.
- Don’t train with 90% or above your one rep max for more than three weeks in a row.
Those are a few of the easiest ways to avoid overtraining. Heeding that advice will definitely help you build muscle fast.
Productive mass building workouts are centered on one concept and one concept only; progressive overload. You have to consistently get stronger and lift more weight and do more reps if you ever want to get bigger. Doing the same thing repeatedly will get you absolutely nowhere and is a complete waste of your time.
Also, you need to be sure that you are using big, compound exercises like squats, deadlifts and chin ups with heavy weights. Don’t waste your time with isolation exercises and pumping techniques that do nothing to help you build muscle fast.
Next, you need to be sure your diet is in order. This means that you are eating copious amounts of food every 2-3 hours. Going longer than this without a meal will impede your progress and you will never get huge. You should be focusing on organic whole foods such as grains, fruits, vegetables, nuts and seeds for the majority of your calories. The rest of your intake should be made up of clean sources of protein like eggs and fish.
Another thing that will help you build muscle fast is paying the utmost attention to your recovery. You should be getting as much rest as possible which includes sleeping a minimum of eight hours per night and hopefully even taking a short nap during the day. Another thing that can boost your recovery ability is regular massage. This can be a real massage from a masseuse or just a simple self massage with a foam roller or tennis ball. Either way you do it will help tremendously, just be sure to do it.
Although most people overlook its importance, stretching is another crucially important component of a good muscle building program. Stretching can help tight muscles grow more efficiently and can even help prevent injuries in certain instances. If you don’t do any stretching now, I highly recommend that you start. You will be pleasantly surprised by the results, I’m sure.
If you follow the tips above you will build muscle fast; perhaps faster than you ever imagined. I have provided the information, now it’s up to you to use it.
Good luck.
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://www.musclegainingsecrets.com/
Tagged: Stretching
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It really is fairly simple, even for hardgainers or anyone that isn’t one of the genetically gifted few that can practically build muscle by looking at a set of weights (you know the guys I’m talking about!!) All you need is a little dedication, patience, a positive attitude and knowledge.
It takes a lot of experience and knowledge before you’re actually in a position to clearly distinguish the true muscle building programs, based on science; Even if you find such a training program you most likely don’t have another critically important ingredient for the success formula - a nutrition plan that perfectly compliments your “muscle build” program. Just like anybody, I’ve been through the exact same thing: spending hours and even days hunting down “the best” training routine, and when I finally get my hands on it I train like mad, but I don’t eat right. When I finally added perfect nutrition to compliment my workouts thats when I started to see real results.