Grow My Muscles

Faster growth is the aim of every bodybuilder. No-one wants to wait for results, we all want results now or if not then yesterday. So it is very frustrating that it takes months or years to build muscle mass. However there are things that we can do to reduce the time it takes us to build muscle. So here are 10 hot tips that show you how to build muscles fast. They are here:

1. The Concept of Overload. This basically means that you have to increase or improve the workload you do every workout. On a consistent basis you need to push for improvements so that you are stimulating your muscles to grow. Repeatedly changing the stress placed on the muscle will keep the muscle being stimulated for growth.

2. The ideal rep range is between 8-12. This repa range is proven to be the most efficient for increasing muscle size. Increases in strength will definetely occur in the 3-6 rep range but the size is stimulated more in a slightly higher rep range. In the rep range over 15 you will stimulate muscle growth for endurance which will not increase the muscle size greatly as it activates a different type of muscle fibre.

3. 6-9 sets should be the maximum done for any particular bodypart per workout. You risk overtraining by doing more than that. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. In any case try to keep your workout down to 45 minutes so it is nice and intense.

4. Consume enough calories. If you wish to build muscle mass then you need to consume excess calories which can then be used to build muscle mass. Excess calories are needed for muscle to grow. Quality calories are needed and can be gotten from rice, breads, pasta for carbs, fish, lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.

5. Raise the level of protein that you eat. Muscles require protein to be repaired and to build more. If you are low on protein you won’t build muscle. you can calculate the amount of protein you need to consume by:
Lean Mass Body Weight in kg times 2.75 = Your Daily Protein Requirement

You need to first know your percentage bodyfat to calculate your lean mass weight. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.

6. Don’t cut out fat! This is a good recommendation due to the fact that it will increase the anabolic muscle building hormone that is released by the body. Some people use steroids to increaese this however a good bodybuilding diet will do this naturally to some extent.

7. Liquids. Many chemical reactions in the body require water in order to take place including muscle building ones. It is therefore wise to take on board more muscle than usual. This is often overlooked by people looking to build muscle fast.

8. Take it easy on the aerobic exercise and cardio workouts. This is due to the fact that aerobic workouts release the catabolic hormone that may lead to the breakdown of muscle tissue. it will at the same time decrease the number of calories that your body has that you wish to conserve so that you can build muscle as you are resting.

9. My favourite: Sleep. Rest is an essential part of muscle growth especially sleep which is when your muscle will grow. Ensure you drink a protein chake before you sleep. Never starve your body overnight as this is when it needs the nutrients most for muscle building. At sleep your bodies muscles have an increased flow of blood, your metabolic rate slows down and muscle growth hormones are secreted. These are all ideal combinations for fast muscle building.

10. Remain dedicated. Don’t give up on your goals. You won’t be turning in to. Olympis overnight however by following the previous guidelines you will notice increase in muscle mass especially over a three month period. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle fast.

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