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 Muscle
Gaining Secrets.
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