How To Build Up Muscle - Secrets To Build Up Muscle Mass Fast!
In order to build up muscle mass fast you need to increase your daily caloric intake quite a bit to facilitate the muscle growth process and this resulted in one common problem.
Often some of those additional calories will become body fat when left unused. Luckily, as long as you got your muscle building fundamentals right, you can minimize fat gain while maximizing and build up muscle mass fast using natural means only.
Here, I shall share some of the proven techniques you should be using to build up significant amount of lean muscle mass in as short as 10 weeks even if you are a beginner!
1) Concentrate On “Compound Exercises”.
When designing your workout program for building up muscle mass, it is recommended to always concentrate on the “compound exercises”.
“Compound exercises” would target the major muscle groups that are going to stimulate the greatest number of muscle fibers involvement and give you the greatest gain in the shortest time. Examples of compound exercises you should use to give you explosive muscle gains are:
- Chin-ups
- Chest press
- Shoulder press
- Squats ( half or full)
- Dead-lifts
- Lunges
- Bent over rows
These compound exercises will target more than one muscle and the more fibers you stress during an exercise, the more testosterone and growth hormone will be released into the bloodstream which are “mandatory” to help you build up muscle mass fast.
The squat is the king for a specific reason!
The legs are the biggest muscles in your body and by doing squats; you are stressing your body to a greater extent leading to your testosterone levels rising drastically.
This increased in testosterone and growth hormones released will help with the repairing and building of new muscle fibers in your body.Upon recovering, the end result is a much stronger and bigger muscle mass you desire.
Moreover, not only do compound exercises give you rapid gain in muscle mass fast , it also burns off more calories too thus helping you to burn off those extra calories and giving you a high metabolism all the way.
2) Lift Heavy with Strict form
One of the most important factors you need to remember with your muscle building program is that you MUST use an overloading program.
For example if I plan to target my chest, I will have 4 sets in total (too many sets are not necessary) :
- Warm–up set (20 reps lightweight)
- 1st set – 10 reps to failure
- 2nd set – 8 reps to failure
- 3rd set – 6 reps to failure
Use the heaviest weight you can handle WITHOUT sacrificing your “form”. If you tend to “jerk” or “swing” the weight, that means you are not using strict form anymore. In that case, try decreasing the weight by 20%.
Other essential factors which would determine whether you “make it or break it” with your muscle building quest are :
3) Eating More Carbohydrates Around Through Out The Day
Eating quality complex carbohydrates are going to supply your body with the energy it needs for muscle building
4) Go Light On Cardio Sessions
A cardio session not only helps burn off the extra fat but also give you the extra blood flow to my your exhausted muscle groups. This would in turn minimize the post muscle soreness too. Best of both world!
5) Protein, Protein and MORE PROTEIN!
Protein is the main building block for muscle and without protein, muscle growth will not occur. It is especially important to supply your body with protein within an hour after you completed your workout. This is when your body needs it the most.
Drinking protein shake which can be readily absorb by your body is a good idea especially which it is crucial after your workouts.
6) Getting Enough Sleep For Recovery
When your body is not getting enough sleep , a stress hormones name cortiso will build up, which acts as a catabolic hormone on the body. This will make building muscle mass much more difficult as for that you are looking for anabolic processes to occur (the opposite of catabolic).
Want to learn simple yet effective techniques to build up muscle fast and naturally?
Simply visit the author’s muscle building blog to learn FREE tips on how to build up muscle as well as building mass muscle workout programs you shouldn’t miss out on.
Muscle Building Blog: http://www.effective-fat-burn.com/howtobuildupmuscle/
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