The question of how to build muscle quickly seems to come up all the time. Based in part on
our “get it now mentality”. There are things you can do to help speed the process of building muscle but the rate of your improvement will depend in part on your genetic make up. There are those that seem to be
able to increase their musculature rather quickly and then there are those that are what we call the hard gainers.
Regardless of your genetic makeup there are thing you can do to increase your muscle mass and help you to build muscle quickly.
You must consume a high quality diet that includes high quality protein. Using free weights as opposed to using machines and you must give
your body adequate rest in between your weight lifting sessions.
Below is a list of five things that must be included if you are to reach your muscle building
goals and build muscle quickly.
1. Nutrition High quality meals must be consumed in small increments if you want to build muscle quickly.
Ideally it would be best to consume at least 5 to 6 small meals throughout the day. Each meal should have a good balance of protein,
carbohydrates and fat. This is important to maintain the proper blood glucose levels that will make you feel energetic and give you enough energy
to supercharge your workouts. Your protein intake should equal one gram of protein per one pound of lean muscle mass. Since your body can only
consume about 25 to 35 grams of protein at any one time it is important to limit your protein intake to these amounts. Any more than that will
just be wasted.
2. Protein
Supplements Adding a high quality protein supplement with the correct amount of amino acids that can easily be
assimilated is an effective way to get the correct amount of protein. Even if you are eating a well balanced diet of meat, fish and chicken these
don’t necessarily have the right amount and quantity of amino acids. You will need to add plenty of fruits and vegetables in your diet also.
Vegetables contain amino acids and are in an easily assimilated form.
3. Using Free
Weights
Working out with free weights is the best way to help you build muscle quickly. The growth of your muscles is in direct proportion to the amount
of stress you place on them. As you increase the amount of weight you use for each exercise you are training your body to respond by making your
muscles stronger and bigger to compensate for the added load. Free weights will also workout a larger portion of your musculature by placing
stress on the smaller stabilizing muscles used to balance the weight that is being lifted.
4. Workout Without
Weights
Working out without weights and using just your body weight for resistance is a great addition to your muscle building workout. You are once
again using many of the ancillary muscles to help stabilize and help perform each movement. You can do pull-ups, pushups and leg raises to help
jumpstart your muscular growth. These exercises will help with your definition, strength and endurance if you want to build muscle
quickly.
5. Get Plenty of
Rest One thing you must understand is that your muscles don’t grow while you are working out. Your muscles grow
while you are resting. Get plenty of rest and avoid over training. Weight lifting breaks down our muscles at the cellular level and in order to
repair and grow larger these cells must have adequate rest and the proper nutrition. If you remember nothing else please remember
this.
Building muscles quickly is possible if you are willing to take these muscle building tips into serious
consideration and implement them in your weight lifting program.
