Muscle Building Guidelines
Faster growth is the aim of every bodybuilder. No-one wants to wait for results, we all want results now or if not then yesterday. So it is very frustrating that it takes months or years to build muscle mass. However we can significantly decreas the amount of time it takes to build muscle mass. So here are 10 hot tips that show you how to build muscle up fast. They are here:
1. The Overload Principle. This really means that you should be aiming to improve in the workload in any way at every workout. You must always be pushing for improvements so that you are stimulating growth. Repeatedly changing the stress placed on the muscle will keep the muscle being stimulated for growth.
2. The ideal rep range is between 8-12. Muscle stimulation for growth in size is best done in this rep range. Increases in strength will definetely occur in the 3-6 rep range but the size is stimulated more in a slightly higher rep range. If you are doing over 15 reps whilst your muscles will increase in stamina they will not increase in actual size as much as a different type of muscle fibre is being triggered.
3. Each body part or muscle group should be trained for a maximum of 6-9 sets in any given workout. You risk overtraining by doing more than that. This will keep your workouts shorter and sharper and avoid the body releasing catabolic hormones which actually don’t help you build muscle. Try to keep your workout as short as 45 mins and keep the intensity high.
4. Eat plenty of calories to support growth. Muscle growth has to be supported by an intake of excess calories. Excess calories are needed for muscle to grow. Quality calories are needed and can be gotten from rice, breads, pasta for carbs, fish, lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.
5. Consume more protein. Protein is required for muscle to be repaired and built. If you are low on protein you won’t build muscle. You can get an approximate calculation of the protein you need by:
Your Lean Weight Mass in kg multiplied by 2.75 = Your Daily Protein Requirement
To workout your lean mass weight you need to know your percentage body fat. This can be done at many gyms or an easier method is to simply take one gram of protein for each pound of bodyweight that you have, this is also a suitable guideline.
6. Don’t cut out fat! This is solid advice as increases the amount of anabolic muscle building hormones released by the body. Some people increase this by taking steroids but a good bodybuilding diet can do this to some extent naturally and fats play a role in this.
7. Liquids. A great deal of chemical reactions in the body, such as those responsible for muscle building, require copious amounts of water in order to take place. It is therefore wise to take on board more muscle than usual. This is a very good tip often overlooked when people are trying to build muscle fast.
8. Lay off on the cardio workouts. Cardio training sessions unfortunately release a hormone that is catabloic in nature and will lead to muscle breakdown. It will leave less calories available for muscle building which are required for when you are building muscle at rest.
9. My favourite: Sleep. during periods of rest is the only time that your body can actually grow and sleep is clearly an essential part of that time. Brink a protein shake before retiring. The last thing you want to do is starve your body of muscle overnight when you are trying to build muscle mass fast. Whilst you are asleep growth hormones are secreted, your muscle get an increase in the flow of blood and you metabolism slows down. All of which are very good for building muscles fast.
10. Stay dedicated. Don’t give up on your goals. You are going to turn into Mr. Over a three month period if you follow the above guidelines then you will experience an increase in muscle mass which could be considerable. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.
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