2009
22
Nov
How to Build Muscle Quickly
If you want to know how to build muscle quickly you must change your mindset and your “get it now mentality”. There are things you can do to help speed the process of building muscle but the rate of your improvement will depend in part on your genetic make up, your level of desire and the way you are training. Some people are able to get big quickly and then there are some people that are just hard gainers. Your genetic makeup will determine ultimately how big you can get however there are plenty of ways you can still build muscle mass and increase your overall strength. You must consume a high quality diet that includes high quality protein. Using free weights versus using machines, and making sure that you get the right amount of rest before you workout the same body part again.
Follow this list of 5 important points to reach your bodybuilding goals.
1. Nutrition
Good quality meals have to be eaten in small amounts. 5 to 6 smaller meals eaten throughout the day would be ideal. A good balance of fat, carbohydrates and protein should be present in each meal. This is crucial for you to be able to effectively fuel your workouts and maintain the right insulin and blood glucose levels. The amount of protein you consume per day should be one gram of protein for every one pound of lean muscle weight. Since your body can only consume about 25 to 35 grams of protein at any one time it is important to limit your protein intake to these amounts. Any more than that will just be wasted.
2.Protein Shakes
Using a protein supplement that has the proper amount of the essential amino acids is the best way to make sure you are getting the correct amount of protein. Even if you are eating a well balanced diet of meat, fish and chicken these don’t necessarily have the right amount and quantity of amino acids. You must increase the amount of fruits and vegetables that you eat everyday. Vegetables are easily assimilated and provide many of the important amino acids.
3. Free Weights
To build muscle quickly there’s no substitute for using free weights. The growth of your muscles is in direct proportion to the amount of stress you place on them. As you increase the amount of weight you use for each exercise you are training your body to respond by making your muscles stronger and bigger to compensate for the added load. Free weights workout a greater portion of your physique because you are using the smaller muscles to help balance and stabilize the weight you are lifting.
4. Workout without weights
A great addition to your workout routine is using just your body weight as the only means of resistance. You are using many of the smaller stabilizing muscles to help with each specific exercise. To increase your chances of great muscular growth you should include push ups and pull ups. Don’t neglect these exercises if you want improvement in your endurance, strength and definition.
5. Rest and Plenty of it
It is important to know that your muscles don’t get bigger when you are lifting. Our muscles only grow when we’re resting. Avoid over training and make sure to get plenty of rest. Our muscles break dawn at the cellular level and can only grow bigger if we give our bodies enough rest to let this happen. You must remember this one thing.
You can build muscle quickly as long as you are willing to seriously consider these factors and start using them as part of your daily weightlifting program.
I hope you enjoyed this article on how to build muscle quickly. I also did a review of a very high quality product you might want to take a look at here: And for more great ideas on building muscle and getting ripped you will also want to visit Rocko’s site, you can see it here:
© Muscle Guy for , 2009. |
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