How To Build Muscle Quickly

Human beings are naturally impatient, and that even extends to the pursuit of a hard body. Many will ask how to build muscle fast and, in fact, there are some solid tips the you can follow to get yourself possible outcome within a matter of weeks. First of all, eat well and avoid too many carbs. Protein and fats are the key to building muscle quickly.

When you work out, the muscle fibres are “damaged” ever so slightly. When you feel sore, it is an indication that you have done some of this good “damage”. Protein helps to repair the fibres and in doing so, will bulk you up. Protein is essential if you want to know how to build muscle quickly. My recommendation is to try the variety of shakes out there and the best ones consist of whey protein. Secondly, make sure you get a good workout.

There is no sense in doing forty or fifty repetitions — this is a sure fire way to not learn how to build muscle quickly. You will soon realise after a matter of weeks when you don’t build any muscle at all! The key to getting an effective workout is to perform about eight to twelve repetitions per set. And when you reach that final repetition in the set, you should not be able to do another one. You should be at failure and absolutely unable to do another one. If you can, then you are simply not using enough weight and need to increase it. This is the most effective way to work out with weights and will give the most rapid growth in muscle tissue. How To Build Muscle Quickly

Lastly, motivation is very important. Diet and workouts are key in learning how to build muscle quickly, but you cannot achieve any of it unless you have the correct motivation. Make sure your head is in gear first. Ask yourself — why do I want to build muscle. If it is simply to get one girl, forget it! But if you want to improve your health, both body and mind, or decide that you are fed up of being weak, want confidence and a better outlook on life — these are all excellent reasons for learning how to build muscle quickly. Start taking action to gain your muscles by Getting Your How To Build Muscle Quickly eBook now!

If you’ve been looking for ways to build lean muscle fast, you may not be doing your exercises correctly. Intuition tells us that the fastest way to build muscle is to do more reps and work out longer. But this is exactly what you shouldn’t do. You need to train smarter, not harder.

First off, don’t do exercises where you can finish more than 10 reps. If you can do more than 10 reps, you’re not lifting enough. The reason for this is that you want to trigger fast twitch muscle fibers – the kind that build muscle quick. Choose your weights and exercises bearing this in mind.

Secondly, do shorter, harder workouts. Doing more work in less time – more reps, lifting more weight, and doing more sets – forces your body to build muscle more quickly because you are pushing it harder. Remember this next time you go to the gym or do a home workout. Faster and harder is better, plain and simple.

Thirdly, keep careful track of your progress and add a little more weight as you go. A 5% strength increase every two weeks is ideal. Keeping a workout journal is the best way to go about this. You should know from the first day you start lifting exactly how much you are lifting and how frequently.

These tips probably seem like common sense, but if you want ways to build lean muscle fast, these are the ones you should follow. Remember that shorter, faster, and harder are your keys to getting ripped faster.

When I say “muscle building,” I’m sure the first thing that jumps into your head is NOT high-rep training!

In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set).

Here’s the thing…that can actually be a huge mistake!

Just like heavy weights and low reps, the higher rep ranges can be a very valuable and even essential tool in your muscle-building arsenal.

I’ve got three high-rep training techniques I want to share with you right now. And I’m going to explain exactly why each one is critical to your muscle-building success.

1. Very Light Weight, Very High Reps

Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do anything for building muscle? Here’s a hint…it’s not about resistance…it’s about physiology.

In order for a muscle to grow, first you’ve got to stimulate growth by overloading it with resistance – no argument there. But after you’ve stimulated the growth, you’ve got to supply nutrients to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn’t pump up very easily? It’s probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.

THAT is where light weight and very high reps come into play. You see, very high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which sets the stage for future muscle growth.

The high reps sets don’t directly cause muscle growth (the resistance isn’t high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.

Want to put this tip to work?

Pick a “hard to pump” muscle and at the start of EVERY workout you do for that bodypart (e.g. every time you train biceps), do a single set of 100 reps with a very light weight. Basically, pick an exercise and just crank out the reps. Do this every time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.

2. Moderate-Weight, High-Rep Training

This sure sounds like an oxymoron. After all, how can you use moderate weights when you’re performing high reps!

As a matter of fact, you CAN. In fact, it’s one of the best training techniques you can use for building muscle fast. It’s a technique even elite powerlifters (who normally train with very low reps) use to increase muscle mass.

There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Squats, for example, are the best example for this technique (you may be familiar with the popular “20-Rep Squat” program),

This moderate-weight, high-rep training has many of the same circulation benefits of the very high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation.

Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun…). I’ve also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press.

This technique can be used with any exercise, really. You’ll find some exercises work better for it than others but basically, you’re taking a weight that is a bit lighter than your normal working weights and you’re just focusing on cranking out the reps.

Like the previous technique, I find this is best done at the beginning of a workout when you’re still fresh. You’ll be able to get more reps out of the exercise that way. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff.

So next time you’re about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you’re going to do on the rest of your sets – just get as many as you can. Your legs will be hit with a whole new muscle-building stimulus!

3. High-Rep Partial Training

This final tip brings us into an interesting area. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be amazed at how much weight you can use with this style of training.

We’re going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we’re also going to get the substantial muscle-building benefits of using heavy weights at the same time.

Another benefit…because you’re using heavier-than-normal weights, you’re going to be working your connective tissue very effectively as well. And, because you’re using high-reps, you’re going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This helps immensely with strengthening and healing.

High-rep partial training is fairly straightforward to perform. It’s best done in a power rack, where it’s easy to adjust the range of motion. For example, using bench press, you can set the safety rails to a few inches below the lockout position.

Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.

So you set up the bench, set up the rails and add some weight. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I’ve done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press.

High-rep partial training can be done at any point in your workout, as an addition to your “normal” training (1 or 2 sets) or as the complete bodypart workout on its own.

The Final Word

Overall, I’m a big fan of high-rep training for building muscle, when PROPERLY used. These three techniques are very effective for not only setting the stage for muscle growth but actually building the muscle itself!

If you want to gain muscle fast and increase your body mass then I bet you have had great difficulty getting information as to how you can be able to achieve your goal. The reason why you have not been able to find enough information regarding ways to gain muscles fast is because the current theme dominating the fitness industry has to do with losing body fat for the summer. This has lead to the side lining of those people who want to gain muscle fast.

The major reason why the fitness industry has given so much attention to losing weight is because a majority of the population is obese and there major concern is how they can be able to lose weight for the summer. We all want to look good for the summer; yes I am talking to all of you guys out there. The major reason behind it is because ladies love a guy who has a good body composition and physique.

If you are a skinny guy do not be dismayed and think your body physique is beyond redemption. Those people have very great difficulty to gain muscle fast are hard gainers. The reason is because there body metabolism is very high which causes them to burn a lot of calories which are the key needed to gain muscle fast. Many skinny people aspiring to change there body physique have ended up using anabolic steroids so that they can gain muscle fast in time for the summer. The thing is, I actually cannot blame them, this is because if your metabolism is ultra fast it becomes very difficult to gain muscle fast. I, however, do not encourage the use of steroids to gain muscles fast because they come with very many side effects some of which are not reversible.

The secrets of how to gain muscle fast

For you to be able to gain muscle fast you need to increase your calorie intake. Calories are used as fuel for the body. Your body requires all the energy and power it can get so that it can be able to sustain intense training. The best source of calories are carbohydrates, other sources include proteins and healthy fat. In order to gain muscle fast you need to also include plenty of proteins in your diet.

The second secret which will enable you gain muscle fast is to undertake weight training exercises. The only way to stimulate the muscles to grow is by undertaking this form of exercise. For you to gain muscle fast in time for the summer you should ensure that your weight training session is very intense. The use of compound movements has proven to be very effective in helping a person gain muscle fast because it trains more than one muscle group at the same time.

You also need to perform aerobic exercises so that you burn away the fat which could make your muscles not to be noticed easily. There are various examples of aerobic exercises which can make you burn fat such as; walking, treadmill exercises, jogging, aerobic classes etc.

If you carefully balance the three secrets above you will be able to gain muscle fast for the summer.

It takes healthy nutrition in order to build your muscles up the way you want them. Many people have a difficult time adjusting to their diet and do not want to change their way of doing things. If you want to learn how to build muscle fast, being able to follow a diet is essential. There are three essential nutrients you are going to need to add into your diet.

The first one is protein. Some professional muscle builders are saying that you need to consume approximately 2 grams of protein for every pound that you weigh. Resistance training is very important for muscle building. You can do resistance training to work out, but without the protein in your diet, you cannot build muscle. Some examples of protein are skinless chicken and lean meat.

Another essential nutrient is carbohydrates. This is where the body gets its energy. As you are training it is essential for you to consume carbohydrates, but they must be the good kind of carbohydrates to maximize potential. Carbohydrates are also used to heal the body in case of any injury. Eliminate processed foods for carbohydrate intake as these are not the right kind of carbohydrates you need to be eating.

The last essential nutrient is fat. The intake of just any kind of fat will not help in your muscle-building regimen. It has to be the good type of fats like flax seed and nuts, just like carbohydrates. Butter and junk food are the bad type of fats to consume. You need to be eating things that contain Omega 3, such as salmon. Supplements such as fish oil are a very good thing to get. Cook your food in olive oil for example.

There are plenty of carbohydrate and protein bars you can buy at your local supermarket. These are good sources of food that you need to be eating. Eating several small meals a day will also help in your muscle-building program. It releases insulin, which help your carbohydrates build more muscle.