In this article, you will learn 3 tips to Build Muscle Fast that will help you gain muscle mass, so give yourself some time and review all the posts.
Top 3 Tips to Build Muscle Fast
If your goal is to build muscle fast, it’s crucial that you understand the three major components of bodybuilding;
If one of these components is not in place, or even if it is in place but under par, then you will fail in your attempts to build muscle fast.
Let’s look a bit closer at the three components to build muscle fast:
Program design – you want short, hard, and infrequent workouts designed around major compound movements. You need to learn the right technique for each movement you do, and then you must practice that perfect technique on every rep.
This will maximize the muscle-building potential of each exercise, and it will protect your body from injury.
Getting injured will eventually stop you from working out, and maybe even prevent you from training for good, so this is vital. As well as perfecting your technique in each exercise you do, you should also avoid dangerous movements that will wreck your body.
Avoid any pressing exercise behind the neck, the upright rowing exercise, the bent-over row, and the smith machine squat.
As well as avoiding dangerous movements, steer clear of dangerous versions of normally safe exercises. Here are some examples;
The squat is one of the best exercises you can do – but if you do it with your heels elevated you will damage your knees.
The dead lift is the only exercise that comes near to the squat in its potential to add slabs of hard muscle to your body – but if you do it from a raised platform the strain on your back will be colossal.
The bench press is a great upper body exercise – but if the bar level is too high on the chest, towards the neck, then there is a good chance of ruining your shoulders.
This is not an exhaustive list I’m afraid!
Your bodybuilding routines should be designed around major compound exercises if you want to Build Muscle Fast. Hard lower body training is an absolute must, so you should squat and dead lift.
Again, focus on major compound exercises for the upper body – bench press, dip, chin up and shrug.
Now a quick look at nutrition. If you want to get big, you’ll almost certainly have to eat more – but it must be quality food and not junk. Try and eat one gram of protein per pound of lean body mass. Aim for a rough (very rough) split of 60% carbohydrate, 25% protein, and 15% fat.
Avoid saturated fats – eat plenty of fresh vegetables.
Carbohydrates can be broken down as simple and complex, and both have their uses. Complex carbs take longer to break down, so use them as an energy store for later.
Simple carbs should be eaten nearer to the workouts so that your body breaks them down while you train, thus giving you energy. Finally, a quick look at recovery.
Most people drop the ball here, which is odd when you think about it – surely the hard part is training and perhaps eating. But you must rest up such that your muscles get the chance to recover and grow larger.
Aim for eight hours of sleep a night if possible. Avoid too much gym activity if possible.
These rules apply even more as you get towards the end of your weight training cycle because the weights will be near to your limits, so you need to conserve every scrap of energy for your lifting.
So, to summaries – the art of building muscle fast is to lift heavy and hard, eat well, and recovery. Go to it!
Understanding how to design and plan bodybuilding routines that will work for your body is perhaps the most important part of bodybuilding.