In this article I will outline a quick and easy way to build muscle fast. A way that allows you to eat whatever you want, not need to worry about protein intake and also commit only 1 hour 30 minutes every week when you work out.

And most importantly…this post will help you grow a hell of a lot greater!

 

DO THESE WORKOUTS

 

Dips, Chin Ups, Bench Press, Rows, Squats, Lunges, Deadlifts. These work outs are the most efficient exercise routines to build muscle. They will use multiple muscles, enable you to lift considerably more weight and they stimulate the release of our powerful muscle building hormones, Testosterone and Growth hormones.

You may notice that I didn’t include any kind of arm work outs. This is because exercises like the bench press, dips and chin ups build greater arms much faster than bicep curls or triceps kickbacks.

 

DO ONLY 1 SET TO FAILURE

Once you have taken a muscle to complete failure, there is no need to perform any body building exercises. You have carried out all that is required to stimulate muscle growth. Now all you need to perform is give the muscles lots of time to recover and grow stronger. Doing any more work, will be pointless and will interfere with your recovery.

I would mention that if you’re able to do another set using the same weight, for the same or more reps, then you definitely did not do the first set tough enough.

 

GET STRONGER

 

Strength increases directly relate with muscle gains. Every week you should make an effort to lift more weight or complete more reps. This development pushes your body to adapt and grow bigger to better deal with the stress we’re subjecting it to.

Therefore it isn’t the amount of work that determines your results, but how strong you get. Attempt to lift as heavy as you can in the 6-10 rep range.

 

TRAIN JUST ONCE A WEEK

 

Never ever train a muscle more frequently then once per week. Muscle tissues never grow with training. Yes training is definitely the stimulus for growth, however, if you do not give your muscles enough rest, healing and foods, you will not gain a single pound of muscle.

 

Just after going to failure, the muscles need 48-72 hours to recover and restore the condition they were in before the muscle building workouts. Then they will need another 2-4 days to overcompensate, adapt and grow stronger. Research show that muscles are still developing stronger up to 21 days after having a workout! This is more common in hard training elite athletes, but for building muscle once a week is ideal.

 

EAT, EAT AND EAT SOME MORE

The reason why so many do not gain muscle, is because struggle to eat enough. This really is crucial. Don’t waste your effort at the gym by neglecting your diet. A great starting point is to eat 16 calories per pound of body weight.

 

Concentrate entirely on eating enough food every day. Forget about the excessive proteins needs that are recommended. A lot of protein (more than 1 gram per pound of bodyweight) are simply recommendations and have no backing in science. Several research has shown that there is no advantage in increasing your protein intake to build muscle.

Don’t take on my word for it though. One of the best natural muscle builders of all time, Bill Pearl suggests that any more than half a gram of protein per pound of bodyweight only will go to waste. There are several other athletes that eat very little protein and are also very muscular. Guys like Mike Mentzer, Andreas Cahling and Carl Lewis are just a few I can name off the top of my head.

The reason why protein powders work is because it is a convenient {way to get} in sufficient calories. Protein will not help you build any muscle {if you} aren’t consuming enough total calories.

 

MEASURE YOUR PROGRESS

Before you begin, determine your biceps, chest, thighs, and any other muscle you want to boost in size. After 2 weeks of regular training and eating measure again. If you have not added a minimum of ¼ to ½ inch to any measurements, raise your daily caloric target by 500.

 

So remember, train hard utilizing the big lifts, consume a lot of food and give yourself plenty of rest. Very fast you’ll need to go and get some new shirts to fit into!

Tags: body building exercises, build muscle fast, exercises, muscle building
Filed under: Fat Loss