Top 8 tips to Build Muscle Fast
There exists so much conflicting information out there on the subject of the topic of muscle building, and in most cases, it can be very difficult to find out where to begin. If you´re an average starter seeking some fundamental suggestions to follow in the gym, the following 8 tips to build muscle will start you off on the right track.
1) Workout with Weights and Focus on Compound, Free Weight Movements
In order to make solid, noteworthy gains in muscle size, you absolutely must exercise with free weights and focus on basic, compound workouts. A compound exercise is any lift that triggers more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound exercise movements allow you to handle the more weight and will stimulate the greatest amount of total muscle fibers.
2) Be Prepared to Workout Hard
One of the biggest factors that separates individuals who make minimal gains from those who make serious gains is their level of training intensity. In order to trigger your muscle fibers to their highest potential, you must be willing to take every set you perform in the gym to the point of muscular failure.
Muscular Failure: The point at which no additional repetitions can be completed using proper form.
Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.
3) Keep Track of Your Progress in The Gym on weekly basis.
Our bodies construct muscle because of an adaptive response to the environment. When you go to the gym & train, you break down your muscle fibers. Your body recognizes this as a possible threat to its survival reacts by rebuilding the damaged fibers bigger and stronger in order to protect against any possible future threat. Therefore, to ensure continual gains in muscle size and strength, you should always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more repetitions for each exercise or adding little bit more weight to the bar. Keep a detailed training log to track your improvement as your strength increases with time.
4) Avoid Over training.
Over training is your biggest enemy when it comes to building strength and muscle size. When most people begin an exercise program, they are stuck with the misguided concept that more is better. They naturally assume that the more time they spend in the gym, the better outcomes they will accomplish. When it comes to building muscle & strength, nothing could be farther from the truth! If you spend excess time in the gym, you will actually take yourself farther away from your desired objectives rather than closer to them. Remember, your muscles usually do not grow in the gym; they grow out of a fitness center, while you are resting and eating. Recovery is absolutely crucial to the muscle growth process. If you don't provide your body with the proper recovery time in between workouts, your muscles will never have a chance to build.
5) Eat More Frequently.
The key area where many people fail miserably on their muscle-building goal is on the all-too crucial task of right nutrition. Training with weights is just half of the equation! You break down your muscle fibers in the gym, however, when you don't provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each & every meal should consist of top-quality protein and complex carbohydrates.
6) Increase Your Protein Intake.
Of the 3 key nutrients (protein, carbohydrates and fats) protein is undoubtedly the most critical for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your human body is made up of and its main function is to build and repair body tissues. Without sufficient protein intake, it will be physically extremely hard for your body to synthesize a significant amount of lean muscle mass. If your body were a home, imagine of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of bodyweight each day from high quality sources including fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.
7) Increase Your Water Intake.
If you want an easy, easy and highly effective tip to build muscle fast, drinking more water is it. Water plays numerous vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70 percent of water! Not only will drinking more water result in your muscles to appear fuller and much more vascular, but it will also improve your strength as well. Research has shown that simply a 3-4% drop in your body's water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of body weight every day for optimal gains.
8) Be Consistent!
Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who have the ability to implement the correct techniques on a highly consistent basis. Simply knowing is not enough, you need to apply!
The Bottom Line: Tips to build muscle
Building muscle is a result of the cumulative result of small steps. Sure, performing 1 additional rep on your bench press is not going to make a big difference in your overall results, and neither will be consuming a single meal. However, over the long term, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a steady fashion, all of those individual steps will equate to significant gains in overall size and strength.