Why do most guys (and some women) start working out? Simple; to build buscle fast. Ask 9 guys out of 10 and that’s theoir reason for hitting the big weights . Can they achieve their goal, though. As with everything, the enswer is a qualified “maybe”. Yes, everyone can build bigger muscles with the proper training and nutrition. We’re not all created equally however, despite what the Constitution says. Some people just have genetics that enable them to build more muscle, faster, than other people. There is just nothing we can do about it. What you can do though, is to train such that you are packing on the beef as fast as you possibly can.
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 . It is 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. You can use this kind of training for a football workout, a beach body workout, or just to cut fat and look better (and you will).
The Right Program to Build Muscle Fast
the sad fact is that most workouts just plain lack intensity . The key to growth is to hit complete muscular failure, and take it a step beyond. Only then will your muscles literally be forced to grow, and grow some more.
Compound movements to failure stress the maximum mamount of muscle in the shortest amount of time. That means you spend less time int he gym, and more time growing. Make sure you always take it to absolute failure, except on the warm up sets . 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 weight 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 use of greater weight on some of your sets , that is one thing. For too many weight trainers, that is sadly their norm .
The key lifts for success are: 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 .
Rest between a minute and a minute and 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, 35% good fats (high in unsaturated and Omega-3 fatty acids, very little saturated fats, zero trans fats), and 25% complex carbohydrates.
Don’t just eat the traditional 3 squares a day. You need to break up your nutrition intake so that your body better absorbs the nutrients. That means eating five, or even six times every day. 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. If you don’t like yogurt, that’s a problem, because in the experiment calcium pills didn’t work to promote muscle gain and fat loss like the yogurt did. .
Following these simple rules will have you adding mass like you never before thought possible . It is the best way to build muscle fast. Make sure you eat easy healthy meals. It’s essential to help your muscles grow. Without the proper nutrition, you’re wasting your time in the gym.
Do you really want to get big? To achieve your goal, you need help. Not the kind that comes a needle or some exotic pills, either. There a strategies and tricks the true muscleheads know that will help you get there faster than you ever thought possible. You’ll be stronger and look better than ever before. You’ll feel great too. Go to the Insider’s Secrets Guide to Getting Big Fast With Adjustable Dumbbells right now.