Guidelines For Building Muscle Fast
Faster growth is the aim of every bodybuilder. Fast gains is the name of the game , no-one likes waiting. So it is very frustrating that it takes months or years to build muscle mass. However we are able to decrease the time it takes 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. make sure that you are always stretching the limits of your muscles in some way to ensure that they continue to be stimulated. Growth can be repeatedly stimulated by continually altering the stress placed on the muscle.
2. The ideal rep range is between 8-12. Muscle stimulation for growth in size is best done in this rep range. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. If you are doing over 15 reps whilst your muscles will increase in endurance they won’t increase in size as much because a different type of muscle fibre is being stimulated.
3. 6-9 sets should be the maximum done for any particular bodypart per workout. You risk overtraining by doing more than that. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. Ideally limit your workout to 45 mins so that you can keep it intense.
4. Eat plenty of calories to support growth. You must support your muscle growth with an excess amount of quality calories. To support muscle growth an excess supply of calories is required. 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. Protein repairs and builds muscle so is definetely required. If you don’t have enough protein then you won’t be able to build muscles fast. You can get an approximate calculation of the protein you need by:
Lean Mass Body Weight in kg times 2.75 = Each day this is your protein intake target
To workout your lean mass weight you need to know your percentage body fat. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.
6. Take on fat! This is solid advice as increases the amount of anabolic muscle building hormones released by the body. Some people increase this by taking steroids but a good bodybuilding diet can do this to some extent naturally and fats play a role in this.
7. Liquids. Many chemical reactions in the body require water in order to take place including muscle building ones. It is therefore wise to take on board more muscle than usual. This should not be overlooked if you really want to build muscle fast.
8. Don’t go over the top with the cardio sessions. This happens because aerobic training session will cause the body to secrete catabolic hormones into the blood strem that will actually lead to muscle breakdown. 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 number one favourite: Sleep. Rest is an essential part of muscle growth especially sleep which is when your muscle will grow. Brink a protein shake before retiring. Starving your body overnight is the last thing you should be doing if you want muscle growth. During sleep growth hormones are released, your muscles experience increased blood flow and your metabolic rate slows down. All of these are ideal conditions for building muscle fast.
10. Remain dedicated. Don’t quit on chasing your goals. You are going to turn into Mr. Olympis overnight however by following the previous guidelines you will notice increase in muscle mass especially over a three month period. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle fast.