Tips and Advice on How to Build Muscle Fast
If you are wanting to learn how to build muscle fast with proven and realistic methods that will guarantee the absolute fastest results possible and that are usable for any person, at any fitness level, here are some tips and advice.
Building muscle is a process, however there are some tips you can use to expedite the process. Keep in mind that you should use caution and listen to your body to ensure you do not cause any damage or health issues that may prevent you from continuing to gain muscle. Use the following guide for practical methods to learn how to build muscle fast.
Genetics
You should understand that your actual genetics will play a large role in how quickly you are able to build your muscle development. Saying this everyone is unique, some will gain muscle faster than others, so it may take longer and be more difficult if your genetics dictate how fast you will build muscle.
High Volume + Medium Intensity
Building muscle is dependent on how you work out. If you want to know how to build muscle fast you should focus on a large quantity of exercises, which is the volume, paired with a medium intensity, which is the amount of weight that you work out with.
A good guideline to follow is for each different exercise you perform complete 10 to 15 reps of 3 sets and only rest for 30 seconds between each set. Using this method will promote lactic acid release which produces the burning you will feel towards the end of your 3rd set. Additionally it promotes muscle growth due to the increase production of human growth hormone (HgH), which is the natural accruing hormone we all produce. This is the most important key to building muscle fast.
Reach your Failure Point
Reaching your failure point means that you are completely fatigued and unable to complete another repetition. It is important to perform maximum effort for each set you complete. When you are unable to do any more you should stop completely. Keep in mind this lifting to failure should only performed on your last set.
If you are failing to perform 10-15 reps on your second set then the weights you are lifting are to heavy.
Perform the Big Three Regularly
Building muscle is highly dependent on the exercises you do. If you are trying to build muscle quickly you need to be sure to incorporate the following three exercises into your routine often:
1. The squat
2. The dead lift
3. The bench press
Each of these exercises will help to increase your strength, the condition of your muscles as well as your muscle bulk.
Be sure to Train Three Times a Week
If you are truly dedicated to learning how to build muscle fast, this is an extremely important factor. It is
recommended that you exercise, at three times a week. If you are new to this type of exercise, you need to stay at three times a week.
Vital point in your muscle development is that you don't want to perform the same exercise until that muscle group has fully recovered. Example your biceps. If you are lifting at maximum effort, to failure on your 3rd set then it will take 5-7 days to fully recover that muscle. It all depends on the individual how long it takes to recover.
Focus on One Goal at a Time
Training for a marathon and trying to develop muscle mass at the same time just does not make sense. The methods for each goal are extremely different and not able to coincide with each other. In order to maximize your results you should focus on one goal at a time.
As with any type of goal you will have to be patient and set realistic goals for yourself. Supplementing with protein and creatine will defiantly help to expedite your muscle growth and working out and using these supplements is a sure fire way to meet the goals you have established.
Building muscle is a process, however there are some tips you can use to expedite the process. Keep in mind that you should use caution and listen to your body to ensure you do not cause any damage or health issues that may prevent you from continuing to gain muscle. Use the following guide for practical methods to learn how to build muscle fast.
Genetics
You should understand that your actual genetics will play a large role in how quickly you are able to build your muscle development. Saying this everyone is unique, some will gain muscle faster than others, so it may take longer and be more difficult if your genetics dictate how fast you will build muscle.
High Volume + Medium Intensity
Building muscle is dependent on how you work out. If you want to know how to build muscle fast you should focus on a large quantity of exercises, which is the volume, paired with a medium intensity, which is the amount of weight that you work out with.
A good guideline to follow is for each different exercise you perform complete 10 to 15 reps of 3 sets and only rest for 30 seconds between each set. Using this method will promote lactic acid release which produces the burning you will feel towards the end of your 3rd set. Additionally it promotes muscle growth due to the increase production of human growth hormone (HgH), which is the natural accruing hormone we all produce. This is the most important key to building muscle fast.
Reach your Failure Point
Reaching your failure point means that you are completely fatigued and unable to complete another repetition. It is important to perform maximum effort for each set you complete. When you are unable to do any more you should stop completely. Keep in mind this lifting to failure should only performed on your last set.
If you are failing to perform 10-15 reps on your second set then the weights you are lifting are to heavy.
Perform the Big Three Regularly
Building muscle is highly dependent on the exercises you do. If you are trying to build muscle quickly you need to be sure to incorporate the following three exercises into your routine often:
1. The squat
2. The dead lift
3. The bench press
Each of these exercises will help to increase your strength, the condition of your muscles as well as your muscle bulk.
Be sure to Train Three Times a Week
If you are truly dedicated to learning how to build muscle fast, this is an extremely important factor. It is
recommended that you exercise, at three times a week. If you are new to this type of exercise, you need to stay at three times a week.
Vital point in your muscle development is that you don't want to perform the same exercise until that muscle group has fully recovered. Example your biceps. If you are lifting at maximum effort, to failure on your 3rd set then it will take 5-7 days to fully recover that muscle. It all depends on the individual how long it takes to recover.
Focus on One Goal at a Time
Training for a marathon and trying to develop muscle mass at the same time just does not make sense. The methods for each goal are extremely different and not able to coincide with each other. In order to maximize your results you should focus on one goal at a time.
As with any type of goal you will have to be patient and set realistic goals for yourself. Supplementing with protein and creatine will defiantly help to expedite your muscle growth and working out and using these supplements is a sure fire way to meet the goals you have established.
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