It is perfectly possible to build muscle
fast no matter how old and fit you are and no matter how much you weigh currently. The formula for success is actually very simple. You need to exercise properly, have a healthy diet and get enough rest. Of course, the devil is in the details and this is what we will focus on here. Use practical tips which will help you achieve the best possible results from your bodybuilding efforts.
1. Calculate weight, reps and sets
Weight lifting is the way to build muscle fast. You need to use various types of weights for the different muscles groups including dumbbells, barbells and various types of machines set in your local gym. The question is how heavy these weights should be. Bodybuilding experts recommend the calculation of the maximum weight which you can use for each particular exercise that you do. Then you have to select weights that are at least 70% of this maximum. The heavier the weights are the more efficient and faster the muscle building will be.
Given the great weight that you will use, you must keep the reps within a set to fewer than 12. It is best if you do 8 to 10 reps within each set. The maximum number of reps of an exercise for a single workout should be between 25 and 30. Given this, three sets are more than sufficient. Just remember not to take long brakes between the sets. The faster and more explosively you can do the reps the better.
2. Diversify your exercises
Since you want to build muscle fast, you have to focus on doing exercises which work out more than one muscle at the same time. These include the so called multi-joint exercises which are among the best for bodybuilders. Some of the best multi-joint exercises are squats, cleans, bench pressing and dead lifts. Including these in your routine does not mean that you should ignore the base exercises such as biceps curls and triceps extensions. At the same time, you should keep cardio exercises to the minimum as they help burn the calories which are useful for muscle building.
In general, it is essential that you work out all of the muscles in your body, even if your major goal is getting six-pack abs. It is equally important that you perform each exercise correctly to ensure its efficiency and safety.
3. Devise a workout schedule
When you lift weights, the fibers in your muscles get torn and the body produces extra tissue to connect them again. As a result, the muscles grow. This clearly shows how important rest is for building muscle fast.
You can work out every day of the week to get results fast, provided that you exercise the different muscle groups on different days. Getting each muscle group exercised twice weekly with a 72-hour resting period in between is a great formula to use. You can use a ready program such as p90x or insanityif you like.
Remember that you should not exercise your muscles if they feel sore. Give them more rest, if needed. You can enhance the muscle growth and recovery process through deep breathing, stretching, yoga and good night’s sleep.
4. Eat healthy
You need carbs and fat as well as protein in order to build muscle fast. They key to success is to increase your calorie intake with 500 to 1,000 calories every day in a healthy way. Eat foods which contain complex carbohydrates that will give you maximum energy. These include whole grain bread, pasta and cereals, brown rice, legumes like beans and peas and soy milk.
The healthiest sources of protein include lean grass-fed beef, chicken and turkey breast, fatty fish like tuna and salmon, low-fat cottage cheese, legumes, eggs, soy milk and raw nuts and seeds. Many of these include healthy fats as well. Other sources of healthy fats are avocados and olive oil, which you can use for cooking. Eat lots of fruits and veggies as they give you nutrients plus vitamins and minerals.
5. Use supplements effectively
The best supplements for building muscle fast are protein powder and creatine. You have to buy only high quality products from well established brand. Perform extensive research and comparison before you make a choice.
It is best to take protein right after a workout. You should also take it before going to bed and when you get up in the morning. For best results, you need to get protein half an hour before your work out as well. Creatine should be taken half an hour before a workout and right after the training session is complete. In this way, you will achieve the best possible results. It is best to use the two supplements alongside one another for achieving results faster. They are perfectly safe when used together.
Now you are ready to build muscle fast. If you want to use a specially designed program and you are still contemplating, you can check out p90x-or-insanity.com for more information, reviews and tips.