Build Muscle Fast – The Correct Way!
It’s important to go about building muscle correctly. Here are some additional building muscle tips that all serious strength trainers who want to build muscle fast need to know:
Just like anything else, consistency is a key element in being successful, and your workout will be no exception. A full commitment is required to give yourself the best odds of success. You need to develop a consistent workout habit. A general rule-of-thumb is that it takes about two weeks to develop a habit – good or bad! If you can regularly hit the weights on an every-other-day regimen, you’ll be well on your way to establishing the consistency you’ll need to be successful.
Try to train between 3 – 4 times per week. That frequency will give your muscles enough stimulation to maintain an effective hypertrophic (i.e., muscle building) environment for good muscle tissue development. Also, by working out every other day, you’re giving your muscles a much-needed day of rest and repair. Many people fail to understand that working out damages your muscles (in a good way, of course), and that muscle growth actually occurs during the rest periods when muscles can heal.
If you’re following an effective weight training program, you should be able to complete a thorough workout in about 30 minutes. You only have to pause briefly between sets before continuing. If your workouts tend to approach more than an hour in length, you may want to scale that back a bit, because tired muscles are more prone to pulls and tears. If you feel any pain during your workout, stop at once and find out what’s causing the problem. Continuing further can only make a bad situation worse.
High volume + medium intensity = muscle growth. ‘Volume’ is how many sets and reps you perform, and ‘intensity’ is how much weight you lift. Beginners should select a high volume, medium intensity type of workout, gradually moving up in intensity (adding more weight) over time.
You can effectively combine strength training and a cardio workout for a great fitness program, but it has to be in the proper moderation. Since the biochemical and physiological processes for either type of exercise works against each other (weight training is anabolic in nature, and cardio is catabolic in nature), you won’t see maximum effects unless you concentrate on only one or the other approach. Since they do tend to offset each other, find the balance that suits your overall fitness goals.
Your being well-hydrated before, during, and after strength training is key to your development. Muscle tissue that’s dehydrated takes much longer to repair itself. Also, during workouts, muscle protein throws off metabolic waste products that must be flushed from your body. If your kidneys can’t handle the process by itself, extra water in the body fills that gap effectively.
In addition to fluids, your body needs the right kinds of fuel to assist the muscle building process, so eat before and after your workouts. Since it takes the human body about 1.5 hours to digest a meal, wait that long after eating before starting your strength training regimen. As you burn through those calories, your body gradually becomes glycogen deficient. Glycogens are basically carbohydrates, and if you don’t replace them soon after finishing your workout, muscle tissue starts breaking down searching for another energy store. The easiest approach is to drink some hi-carb fluids after your workout. Eating fruit is also a great approach.
Be open to the fact that you may need to take vitamin supplements and antioxidants. If you have any doubts about how nutritionally balanced your daily diet is, you may want to fill in any missing nutrients and minerals with a high-quality multi-vitamin. Antioxidants such as Vitamins A, C, and E, glutamine, and selenium prevent ‘free radical’ damage to muscle tissue that’s already been traumatized by resistance weight training.
These simple tips, if followed consistently, will help you build muscle fast!
Author Rocco Polagamo used to be a skinny, pencil-neck dweeb until he tried to build muscle how the experts do! Click here to read his and others’ articles on how anyone can build muscle fat loss with great tips from the pros!
