How To Build Muscle Mass Fast
The muscle building process is one to be done with great effort if noticeable results are sought after.
Its not enough to do some push ups here, some bicep curls there, an educated approach needs to be taken.
Come up with a workout plan, you cant just come into the gym and randomly start lifting weights.
Have at least 3 workouts a week, you can train on consecutive days, so long you target different muscle groups.
Vary weight, sets & repetitions, its foolish to do the same thing over and over again and expect a different result, know the saying? You need to progress the weight you lift in order to further challenge & grow your muscles. Ideal range of repetitions is 8-12, make sure you cant do significantly more reps above 12, otherwise its time to add kilograms.
Free weights is the best way to build muscle, while exercise machines do their work, its made for the masses and cannot fully stimulate your muscles. Some of the best free weight exercises are compound (involving multiple muscle groups) and they are: Dead Lift, Squat, Bench Press, Pull Up & Rows. Compound exercises allow you to lift heavier weights, because more muscles are involved, and in turn build muscle mass faster.
Rest is just as important as lifting weights, your muscles need to recover and grow, allow for at least a whole day for a heavily strained muscle group to recover. Sleep is the time your body recovers at full throttle, during the deep phase growth hormone release tops out, so make sure to avoid sleep deprivation.
Constantly straining your body, not allowing time to recover, will keep moving no where. Although, logically, if you have light workouts (which will not allow you to progress fast), much rest isnt needed before you hit it again.
Eat carbohydrates before working out, carbs are a great energy source, eat some grains (bread, rice, oatmeal, pasta, ) and/or fruits (especially banana) to power up your body for a vigourous workout. Of course eat immediately after a workout, not more than 1 hour past.
Eating smart is half the job done, the body needs a lot of nutrients to recover & grow. Make sure to eat foods rich in proteins and a lot of it. While protein is essential, you need to have a balanced diet with meat, grain, fruits & vegetables.
How much protein you need: 1 gram of protein for every pound/0.45kg of total body weight, e.g. a 155lbs/70kg person needs about 155 gram of protein per day.
Calories to build muscle mass: 18-19 calories for every pound/0.45kg of total body weight, e.g. a 155lbs/70kg person needs about 2900 calories per day.
Drink water in abundance, water is important for high energy levels & the process of muscle recovery. You cannot lift heavy weights if you are tired.
Little or no cardio, while your main goal is to build up muscle mass, its unwise to do heavy cardio as it releases catabolic hormones, in other words, it breaks your muscles.
Remember: lift heavy weights, eat smart & rest a lot!
Its not enough to do some push ups here, some bicep curls there, an educated approach needs to be taken.
Come up with a workout plan, you cant just come into the gym and randomly start lifting weights.
Have at least 3 workouts a week, you can train on consecutive days, so long you target different muscle groups.
Vary weight, sets & repetitions, its foolish to do the same thing over and over again and expect a different result, know the saying? You need to progress the weight you lift in order to further challenge & grow your muscles. Ideal range of repetitions is 8-12, make sure you cant do significantly more reps above 12, otherwise its time to add kilograms.
Free weights is the best way to build muscle, while exercise machines do their work, its made for the masses and cannot fully stimulate your muscles. Some of the best free weight exercises are compound (involving multiple muscle groups) and they are: Dead Lift, Squat, Bench Press, Pull Up & Rows. Compound exercises allow you to lift heavier weights, because more muscles are involved, and in turn build muscle mass faster.
Rest is just as important as lifting weights, your muscles need to recover and grow, allow for at least a whole day for a heavily strained muscle group to recover. Sleep is the time your body recovers at full throttle, during the deep phase growth hormone release tops out, so make sure to avoid sleep deprivation.
Constantly straining your body, not allowing time to recover, will keep moving no where. Although, logically, if you have light workouts (which will not allow you to progress fast), much rest isnt needed before you hit it again.
Eat carbohydrates before working out, carbs are a great energy source, eat some grains (bread, rice, oatmeal, pasta, ) and/or fruits (especially banana) to power up your body for a vigourous workout. Of course eat immediately after a workout, not more than 1 hour past.
Eating smart is half the job done, the body needs a lot of nutrients to recover & grow. Make sure to eat foods rich in proteins and a lot of it. While protein is essential, you need to have a balanced diet with meat, grain, fruits & vegetables.
How much protein you need: 1 gram of protein for every pound/0.45kg of total body weight, e.g. a 155lbs/70kg person needs about 155 gram of protein per day.
Calories to build muscle mass: 18-19 calories for every pound/0.45kg of total body weight, e.g. a 155lbs/70kg person needs about 2900 calories per day.
Drink water in abundance, water is important for high energy levels & the process of muscle recovery. You cannot lift heavy weights if you are tired.
Little or no cardio, while your main goal is to build up muscle mass, its unwise to do heavy cardio as it releases catabolic hormones, in other words, it breaks your muscles.
Remember: lift heavy weights, eat smart & rest a lot!
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