Build Muscle

Have you ever dreamed about getting a sexier body? If you have, then you don’t have to dream anymore. Maybe you were sick of devouring every single piece of muscle-building material with different muscle-building techniques and methods, all claiming to have the ‘solution’ to build muscle fast.

Today, gyms and fitness centers can provide you with the body you have always dreamed of having. You have to consider that body building is one of the most popular activities in the United States today. It can give you a muscular body that you can proudly show off at the beach.

Here are 6 basic guides to build muscle fast without wasting countless hours at the gym!

Build Muscle Fast Tips 1# Eat more often.

Eat small amount of nutritious meal but more often. This meal plan is more effective than 3 square meals a day. Meal plan with 3 large meals per day may cause your body searching for and using your muscle tissue as a source of energy. Meal plan with 6 smaller but regular meals a day is better to keep your metabolism and energy levels constant.

The most effective meal plan to build muscle fast is to take protein rich meals for breakfast. The reason is the protein is an important compound used in muscle building. Some example of food rich with protein are eggs, milk, low fat yogurt, fish, cheese and others. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Build Muscle Fast Tips 2# swimming may help build muscle fast.

Swimming may help to build muscle fast but for sure don’t leaved others exercise.There is the reason to take your workout to the swimming pool. While swimming we used all our body compartment especially hand and legs. The most important benefits of swimming is to strengthen shoulder muscle as well as your back muscles. Swimming also may increase lung capacity and improved cardio system.

Build Muscle Fast Tips 3# most effective exercises to build muscle fast.

To show off at the beach with nice body shaped is going to take a lot of efforts, energy, and mostly your time. Willing is the key of the success to build muscle. The commonly use exercise in muscle building is the exercises with compound movement.

4 most effective exercises based on compound movement.

• Bench press: exercise for upper body part. To perform bench press workout the person lie on support bench, lowers the weight to the level of the chest, then move it back up until the arm is straight. Bench press improved chest, triceps, and other hand muscles, and also back muscles.
• Dead lifts: Involved muscles such as torso, back muscles, legs muscle, hips and forearms. More suitable to be performed when your muscles already warm up.
• Squats: Involved thigh’s muscles, hips and buttock. May increase the size and strength of buttock and legs.
• Military press: involved deltoid muscles in the shoulders. Move barbell upward until arms are extended overhead. Lower to front of neck and repeat again.

Build Muscle Fast Tips 4# Get adequate sleep and rest

Adequate sleep is vital for living things. It’s necessary for growth, healing and refresh your mind. Proper and adequate sleep may induce or stimulated production of natural male sex hormone in the body known as testosterone and dihydrotesterone. They increased muscle productions by enhancing protein synthesis. Sleep well for at least 8 hours per day claimed to be better than sleep for 5 to 6 hours per day in the production of male sex hormones and muscle building.

Build Muscle Fast Tips 5# Body Building Supplements

Body building supplements have existed for quite a while now. However, you need to be caution that you should know what you are using as well as know what the proper dosage of the product itself. Other than that you should find out the most suitable supplements for your body. This is because different individuals are at different stages of body building and hence at different suitability towards supplements. Example of supplements based on protein available today is creatine.

Before start taking any supplement don’t forget to consult any specialist in medical field.Get some advice about suitable supplement for your body,take some information such as the side effects of supplements,and the correct dosage of supplements.If possibles get involved in the muscle building program or classes and sacrifice to pay some money for that.

There are so many different methods and training styles these days that it is hard to know the best way to build muscle mass fast. It is easy to get confused and your muscle building progress can suffer as a result. So, lets have a look at 8 tips which will help you discover the best way to build muscle mass fast.

1) Use Free Weight And Focus On Large Compound Movements

You must use free weights because they stimulate your muscles more as your body has to stabilise them. You will work more muscle fibres using free weights. Compound exercises are lifts that work more than one joint at a time. For example a bench press works the shoulder and elbow joint. The main compound movements are squat, deadlift, bench and row. Focusing on these exercises is one the best way to grow muscle mass fast.

2) Training Heavy And Hard

People are always looking for the best bodybuilding workout they can do when looking for the best way to build muscle mass fast. In reality an average workout performed with great intensity will get better results than a great workout performed with poor form.

A lot of people never use a good rep range and stick to something like 3 sets of 10 repetitions. You must challenge all the muscle fibres in your muscles so hitting with heavy weights and low reps is also crucial.

3) Keep Track Of Your Progress

Your muscles get damaged when you train hard enough and your body repairs them plus add a little extra more muscle, after you have finished training. This is how you build new muscle. To keep this progress going you must be doing more work every time in the gym to cause this damage. If you keep doing the same reps and weight every week, you will not cause any damage. Therefore no new muscle will grow. So keeping track of your progress and making sure you lift more weight or do more reps every week is one the best way to build muscle mass fast.

4) Avoid Overtraining

Overtraining as the name would suggest is were you train to much, thinking that more is better. Well, remember the last tip were we found out that training damages your muscle and recovers after? If you train too much you will damage your muscle, but they will not have enough time to recover and will not grow. You must give your muscles time to recover and grow from your last workout. It is similar to cutting yourself on the same place everyday, your skin will never heal until you give it time to.

5) Eat 6 Meals A Day

Besides good training, good muscle building nutrition is the best way to build muscle mass fast. This is where most people fail to build new muscle mass. Remember how we talked about recovery being when your body builds muscle? Well your body uses food to repair those damaged muscle fibres. If you do not eat enough then your body cannot repair and add more muscle.

You should aim for 6 meals a day and try to eat every 3 hours or so, this will keep your body in an anabolic state.

6) Eat More Protein

This continues on from the previous tip, but hopefully it will highlight the fact, that this is the best way to build muscle mass fast, outside of the gym. Your muscles would be 80% protein if you stripped away all the water content. So make sure you get plenty of protein into your diet so that your body can use it to build new muscle.

7) Drink More Water

Most people are walking about in a state of semi-dehydration, which can greatly affect their bodily functions. It is funny that when someone is looking for the best way to build muscle mass fast, they look to supplements and workouts. However, when you are in a semi-dehydrated state, your strength levels drop by as much as 30%. If you have ever seen a massive muscle bound guy walking about a gym with a 2 litre water bottle, you now understand why. Make sure you get plenty of water into your system everyday. This means more than the recommended 8 glasses a day, this is for average people. We are trying to find the best way to build muscle mass fast, which means we have to do more than the average person.

8) Consistency Is The Best Way To Build Muscle Mass Fast

Consistency is key. Those who find the best way to build muscle mass fast, are the ones who are able to follow the proper techniques on a highly consistent basis. Doing this on a constant basis every week will ensure you add on muscle mass fast.

The Best Way To Build Muscle Mass Fast Conclusion

People are always on the look out for the best way to build muscle mass fast. Really, it is not one thing or one special secret that does this. It is about doing as much as you can right and not ignoring important issues such as training variety and muscle building nutrition.