Muscle Building Guidelines
Every muscle builder wants to grow faster. 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 there are things that we can do to reduce the time it takes us to build muscle. So here are 10 hot tips that show you how to build muscle up fast. They follow now:
1. The Principle of Overload. This actually means that you need to increase the workload you do at every single workout. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. By always changing the demands placed on the bodies muscles we can keep triggering muscle growth.
2. Keep your reps between 8-12. This range of reps is proven to stimulate the most muscle growth for size. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. If you are doing over 15 reps whilst your muscles will increase in endurance they won’t increase in size as much because a different type of muscle fibre is being stimulated.
3. 6-9 sets should be the maximum done for any particular bodypart per workout. More than that and you risk overtraining. This will make your sessions more intense and ensure that the body does not secrete catabolic hormones which are harmful to muscle growth. Keep your workout nice and intense to about 45 mins ideally.
4. Take on board enough calories. If you want to get big then you have to take on excess amounts of calories to support muscle growth. An excess supply of quality calories are required in order to grow muscles. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.
5. Raise the level of protein that you eat. Protein is required for muscle to be repaired and built. If you don’t have enough protein then you won’t be able to build muscles fast. You can get an approximate calculation of the protein you need by:
Your Lean Mass Weight (Kg) x 2.75 = Your protein requirement per day
To calculate your lean mas weight you first need to find out your body fat percentage. 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 good advice because it increases the muscle building anabolic hormone in your body. Some weight trainers adopt the use of powerful steroids to do this however a good bodybuilding diet can do this also to some extent.
7. Liquids. Muscle building requires water as many of the chemical reactions that need to take place require water. It is therefore wise to take on board more muscle than usual. This is an excellent tip often overlooked when people try to build muscles fast.
8. Lay off on the cardio workouts. This is due to the fact that aerobic workouts release the catabolic hormone that may lead to the breakdown of muscle tissue. Also it will reduce the amount of excess calories in your body which you really want to conserve in order to build muscle when you are at rest.
9. My favourite: Sleep. Rest is a critical part of muscle growth, especially sleep this is when your muscles will do their growing. Ensure you drink a protein chake before you sleep. Never starve your body overnight as this is when it needs the nutrients most for muscle building. At sleep your muscles have an increased supply of blood, your metabolism slows down and muscle growth hormones are released. All of these are ideal conditions for building muscle fast.
10. Be committed. Don’t give up on your goals. You are going to turn into Mr. Olympis overnight however by following the previous guidelines you will notice increase in muscle mass especially over a three month period. 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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