Anyone who wants to build muscle quick needs to know it’s not just what you do inside the gym that will get you there but what you do outside of it.  What you are doing in the weight room is incredibly important but unless you are in training for a competition, it only takes up a couple hours of your day. To reach that goal of more muscle mass, you need to be working on it around the clock.  We are going to be looking at three things that you need to be loading up on, to help your weight training and body building reach it’s maximum potential.

1. The first thing that you need to be loading up on to build muscle quick is FOOD. You need to have a lot of calories, protein, carbohydrates, and good fat.

* Most of your growth is going to be coming from calories and proteins. Most will agree that you need a lot of protein which is essential for muscles to grow. After all, you need the amino acids that you get from protein to build with. You can’t build a log cabin without trees and you can’t build a body without amino acids. Equally as important though, is consuming a large amount of calories. Eating more calories will help you reach that anabolic state where you can build lean muscle and lose fat.

* Carbohydrates are also essential for body building, especially rapid muscle growth. You can use the protein for energy but you want the protein primarily targeted for muscle growth so you need to eat enough carbohydrates that your body never has to dip into your protein stores for energy.

* Good fats are needed to help raise testosterone levels in the body. Research is showing that those who eat diets higher in monounsaturated fats, like are found in peanuts, avocados, olive oil, and canola oil, are likely to have higher testosterone levels.

* It may be difficult to eat as much as you need to have quick muscle growth in just a few meals a day but if you spread it out among 6 meals a day it will be a lot easier to do. Jay Cutler, not the professional football player in the NFL, the 5’9" 266 pound weightlifter, got to his size by eating small meals every hour and a half. Make sure that you eat a good meal full of slower burning carbohydrates like rice or pasta prior to working out and then a good meal with fast burning carbs and protein after the workout.

2. WATER is the second thing you must load up on. Most will agree that drinking a lot of water is essential to being healthy but it is also needed for having solid and substantial muscle growth. Your body is made up of about 70% water. When you go through those rigorous workouts you end up sweating a lot of it out and it needs to be replaced. If your body doesn’t have the water it needs then your muscles don’t have it either. Your muscles can hold more than 2 times their mass in water (one pound of muscle can hold over 2 pounds of water). The more water you drink, the more there is for your muscles to hold and the bigger they will get.

3. The third thing that you need to load up on is REST. When you lift weights what you are doing is tearing apart the tissue in your muscles so that they can grow back bigger and stronger. They are going to need a period of time, though, that they can grow back. That makes rest one of the most essential parts of any workout and body building routine. The sad thing is that rest is often overlooked, as you will see many trying to hit the gym every day and wonder why they aren’t getting the results they want.

It isn’t the workout that makes your muscles bigger, that only breaks your muscles down. It is in the recovery time that your muscles grow back bigger. If you aren’t resting as part of your workout and bodybuilding routine, take a couple days off a week to rest.  Don’t be tempted to work anything else out.  Rest your body so that it can concentrate on recuperation.

If you can and do pay attention to these 3 things and make them an important part of your bodybuilding regimen, you will be seeing muscle growth much quicker and make your weight training more effective, getting to build muscle quick and getting that awesome body fast.

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