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Posts Tagged ‘build muscles’

Every bodybuilder wants to grow faster. No-one enjoys waiting, we all want results now. 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 are here:

1. The Concept of Overload. This means that at each workout you have to increase the workload that you are using. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. By placing ever increasing demands on the body we can force it to continually grow and adapt to the new demands each workout in order to build muscle fast.

2. The ideal rep range is between 8-12. This rep range has been proven to build muscle for size fastest. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. In the 15 plus category you can create muscle growth but it will be in a different type of muscle fiber which doesn’t increase in size so much, although your body will gain endurance.

3. Each body part or muscle group should be trained for a maximum of 6-9 sets in any given workout. More than that and you risk overtraining. This will keep your workouts more intense and stop the body releasing catabolic hormones which adversely affect muscle growth. Keep your workout nice and intense to about 45 mins ideally.

4. Take on board enough calories. If you wish to build muscle mass then you need to consume excess calories which can then be used to build muscle mass. To support muscle growth an excess supply of calories is required. 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. Increase your protein intake. Muscles require protein to be repaired and to build more. You cannot build muscle fast without enough protein. You can figure out the amount of protein you need by:
Lean Mass Body Weight in kg times 2.75 = your per day 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. Take on fat! This is good advice because it increases the muscle building anabolic hormone in your 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. Muscle building chemical reactions require a great deal of water to occur efficiently. Therefore it is sensible to take on board more water than you would normally. This is an excellent tip often overlooked when people try to build muscles fast.

8. Limit the number of aerobic workouts you do. This is due to the fact that aerobic workouts release the catabolic hormone that may lead to the breakdown of muscle tissue. it will at the same time decrease the number of calories that your body has that you wish to conserve so that you can build muscle as you are resting.

9. My favourite: Sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Ensure you drink a protein chake before you sleep. Starving your body overnight is the last thing you should be doing if you want muscle growth. 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. Remain dedicated. Don’t give up on your goals. You won’t be turning in to. a considerable gain in muscle mass is possible over a three montsh period by following the above suggestions. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.