What is the Best Way I Can Build Muscle Fast?
It's every guy's dream; spending a few months in the gym and having muscles popping out all over.
Can it happen, though? What is the best way to build muscle fast? First of all, even if you do everything perfectly, you'll be limited in some respects by your genetics; your body's blueprint for how it is put together.
Some people will just naturally be able to put on more muscle faster than other people.
That means your goal should be to maximize your natural potential for muscle growth, it's all you can do.
How can you maximize your potential to grow the most muscle you're capable of in the shortest amount of time? Two words: high intensity.
A medium - low rep / high weight, high volume, high intensity training program, coupled with exceptional nutrition, and 8 hours of sleep each night will have even the hardest gainers packing on pounds of muscle.
Training to Build Muscles Fast The problem is that many people simply don't use intense enough workouts.
You have to go to the point of complete muscular failure if you want to see the kind of gains you are after.
You muscles have to be literally shocked into doing what you want, which is grow like Iowa corn.
Use compound exercises with plenty of weight and good form, but again, make sure you go to complete failure, then beyond.
It is that extra rep or three that your training partner forces out of you that makes your muscles grow.
You almost have to use a training partner to ensure safety, and the added intensity that will force your growth.
Another plus to using a training partner is the competition aspect.
If you are both competitive, you'll drive each other to greater heights.
Use sets of between 4 and 7 reps to failure, then add a rep or three on top of that.
Use full range of motion.
All too often I see people training that don't do this.
For example, when bench pressing, they will only let the bar come to within about 5 or 6 inches of their chest.
You are missing a large part of the benefit by lifting this way.
If you are using this as a training technique to allow for the sue of greater weight on some of your sets, that is one thing.
Many people simply lift this way all the time, however.
Use bench presses, dead lifts, power cleans, squats, overhead presses, dips, and wide grip pull down / ups.
They are all great overall mass builders.
Don't worry about smaller muscle groups or sculpting the perfect shape yet.
You can't shape what you don't have.
Focus on adding mass now.
After all, you only have a few months until summer.
Wait about only 90 seconds between sets, don't hang around the gym gawking at the beautiful people.
Pretty soon you've let 5 minutes go between sets.
Make sure you don't over train.
Give your body 5 - 7 days between training each body part so it can recover, which is when your muscles actually get built.
Nutrition to Build Muscles Fast Nutrition rule number one; stay away from refined sugar, but make sure you're getting plenty of protein and good fats.
People I work with have had great results building muscle and keeping off the fat by using a calorie ratio of roughly 40% protein, 40% good fats (high in unsaturated and Omega-3 fatty acids, very little saturated fats, zero trans fats), and 20% complex carbohydrates.
Eat at least 5 small meals per day, and 6 if you can.
Use high quality protein with each meal, being careful to have some after training sessions, in the morning, and before bed.
Fish, eggs, whey protein powder, chicken, and some occasional red meat all work very well.
Recent studies have pointed to the importance of eating 3 - 5 servings of non sugar yogurt as a factor in losing fat and building muscle.
It is believed that the calcium and other nutrients in the yogurt promote both fat loss and muscle gains.
Interestingly, calcium supplements and many other sources of calcium do not seem to share this effect.
Following these simple rules will have you adding mass like you never before thought possible.
It is the best way to build muscle fast.
Discover the advanced strategies and insider tricks to pack on the mass and drop body fat that you've been searching for.
You'll be stronger and look better than ever before.
You'll feel fantastic too.
Go to the Insider's Secrets Guide to Getting Big Fast With Adjustable Dumbbells right now.
Can it happen, though? What is the best way to build muscle fast? First of all, even if you do everything perfectly, you'll be limited in some respects by your genetics; your body's blueprint for how it is put together.
Some people will just naturally be able to put on more muscle faster than other people.
That means your goal should be to maximize your natural potential for muscle growth, it's all you can do.
How can you maximize your potential to grow the most muscle you're capable of in the shortest amount of time? Two words: high intensity.
A medium - low rep / high weight, high volume, high intensity training program, coupled with exceptional nutrition, and 8 hours of sleep each night will have even the hardest gainers packing on pounds of muscle.
Training to Build Muscles Fast The problem is that many people simply don't use intense enough workouts.
You have to go to the point of complete muscular failure if you want to see the kind of gains you are after.
You muscles have to be literally shocked into doing what you want, which is grow like Iowa corn.
Use compound exercises with plenty of weight and good form, but again, make sure you go to complete failure, then beyond.
It is that extra rep or three that your training partner forces out of you that makes your muscles grow.
You almost have to use a training partner to ensure safety, and the added intensity that will force your growth.
Another plus to using a training partner is the competition aspect.
If you are both competitive, you'll drive each other to greater heights.
Use sets of between 4 and 7 reps to failure, then add a rep or three on top of that.
Use full range of motion.
All too often I see people training that don't do this.
For example, when bench pressing, they will only let the bar come to within about 5 or 6 inches of their chest.
You are missing a large part of the benefit by lifting this way.
If you are using this as a training technique to allow for the sue of greater weight on some of your sets, that is one thing.
Many people simply lift this way all the time, however.
Use bench presses, dead lifts, power cleans, squats, overhead presses, dips, and wide grip pull down / ups.
They are all great overall mass builders.
Don't worry about smaller muscle groups or sculpting the perfect shape yet.
You can't shape what you don't have.
Focus on adding mass now.
After all, you only have a few months until summer.
Wait about only 90 seconds between sets, don't hang around the gym gawking at the beautiful people.
Pretty soon you've let 5 minutes go between sets.
Make sure you don't over train.
Give your body 5 - 7 days between training each body part so it can recover, which is when your muscles actually get built.
Nutrition to Build Muscles Fast Nutrition rule number one; stay away from refined sugar, but make sure you're getting plenty of protein and good fats.
People I work with have had great results building muscle and keeping off the fat by using a calorie ratio of roughly 40% protein, 40% good fats (high in unsaturated and Omega-3 fatty acids, very little saturated fats, zero trans fats), and 20% complex carbohydrates.
Eat at least 5 small meals per day, and 6 if you can.
Use high quality protein with each meal, being careful to have some after training sessions, in the morning, and before bed.
Fish, eggs, whey protein powder, chicken, and some occasional red meat all work very well.
Recent studies have pointed to the importance of eating 3 - 5 servings of non sugar yogurt as a factor in losing fat and building muscle.
It is believed that the calcium and other nutrients in the yogurt promote both fat loss and muscle gains.
Interestingly, calcium supplements and many other sources of calcium do not seem to share this effect.
Following these simple rules will have you adding mass like you never before thought possible.
It is the best way to build muscle fast.
Discover the advanced strategies and insider tricks to pack on the mass and drop body fat that you've been searching for.
You'll be stronger and look better than ever before.
You'll feel fantastic too.
Go to the Insider's Secrets Guide to Getting Big Fast With Adjustable Dumbbells right now.