How to build muscle fast

One of the biggest mistakes that many of us make is trying to imitate the pro bodybuilders when you are looking to build muscle fast. It is important to understand that many of these bodybuilders don’t actually train naturally, and are genetically more gifted than most of us. Unfortunately by copying many of their weight lifting routines, you are more likely to cause yourself an injury rather than actually building muscle. If you are what is considered an average person you will need a completely different mental and physical approach to training. One of the worst things you can do is to try and do too much too soon as this will merely lead to overtraining and potential injury.

One of the most important things for you to do if you wish to build muscle fast is to improve the overall strength. It seems fairly obvious when you say it, but the more strength you have, the more muscles you are likely to have. One of the best ways to improve your strength is to lift weights. You may also use bodyweight exercises in order to build muscle fast. This allows you to start out light, and as your strength and muscular definition improves, you can begin to add more weight.

If you really want to build muscle fast you should look to use free weights rather than machines. You will be required to use far more of the body’s muscles by using free weights. This, in turn, will produce far more stress and exertion on your muscles, thus allowing them to grow at a faster rate. However if you are very new to weightlifting it is actually recommended that you start off with the machines first. This will allow you to learn perfect form which can help to stave off any potential future injuries. Once you have your form perfected you will find it far more efficient to use free weights as you have to control and balance the weight while exercising.

In order to build muscle fast you should practice compound exercises. You may have noticed that many pro bodybuilders use isolation exercises. These types of exercises are specifically ones such as bicep curls and tricep pull downs. An isolation exercise can best be described as an exercise that merely trains one body part at a time. When you use a compound exercise such as a dead lift, you will be training numerous body parts all at the same time. You are probably more than aware that by training many different body parts at the same time, you have a far better chance to build muscle fast.

Many of us are overly interested in training our “show” muscles. These can include your pecs and biceps. However if you really wish to build muscle fast, a fantastic recommendation is to train your legs. Your legs actually house two of the biggest muscles in the body, namely your quads (front thighs) and your hamstrings (back thighs). If you train at the larger muscle groups you are more likely to build more muscle. Potentially the best exercise that anyone looking to build muscle should perform, are squats. Not only does this exercise give your legs are a fantastic workout, having to control and steady the bar will work many other of the body’s muscles.

Building muscle is not all about the training it also has much to do with your recovery and rest time. Even if you want to build muscle fast, you will achieve this far quicker and safely if you ensure that you are getting adequate rest. Your muscles actually grow when you are at rest and not when you are working out. You should also ensure that you are getting at least 6 to 8 hours of sleep a night. During sleep, is in actual fact, the main time that your muscles will grow. Ensure you eat plenty of whole foods such as proteins, carbs and veggies. Include plenty of fruits in your diet and look to eat healthy fats such as olive oil and fish oil.

In order to promote muscle growth you should actually look to eat more as this will aid both your growth and recovery. It is also extremely important to avoid dehydration and therefore you should be drinking plenty of water each and every day. It is often recommended that you should drink at least 2 cups of water with each meal, and whenever you are working out ensure that you are sipping water regularly. It is also good idea to eat small meals, but often. A basic rule is to aim to eat every three hours and try for six meals a day. This will ensure that you never feel hungry, which is when you are more likely to snack and eat unhealthy foods, and it will also speed up your muscle repair and recovery time.

Last updated on Mar 15th, 2011 and filed under How-to Guide. Both comments and pings are currently closed.

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