Build Muscle Fast

One of the biggest mistakes people make when trying to build muscle fast is to copy a bodybuilder’s routine. They see a slick article on how this beast trains and think “I can do that”.

Well he didn’t start his career with that routine; he uses it to maintain what he’s already got. Imitating him WILL NOT help you build muscle.

The beginner and even the intermediate trainer need a different approach. You need to build muscle fast and you need a program that reflects that.

By following these simple guidelines you will be unstoppable with your muscle growth.

Nutrition is critical. You need to eat whole foods, low in fat high in vitamins and minerals. If it comes in a box it’s not natural.

Eat plenty of fresh fish, poultry, lean meats, fresh veggies and fruits. Cook in olive oil and take fish oil. Nuts are great for essential fats and protein. Eat with a purpose and that is to build muscle…FAST!

Strength training. By increasing your strength you will increase lean muscle, obviously. But by increasing your strength you are able to regularly increase the loads you are lifting. Increased loads mean increased muscle gains.

When lifting weights you want to start of light and build up. This teaches you the correct techniques. When you have that mastered start adding weight, continuously.

I highly recommend body weight exercises too. Push ups pull ups dips etc. As you adapt to them vary the movement to challenge your body. There a endless variations to body weight exercises, try going from a simple press up to a spider man press up and feel the difference.

Lift free weights. The benefits of free weights far outweigh using machines. Free weights teach you control and balance. They force you to use more muscles.

Focus on the big muscle groups. Most bodybuilder’s routines you find in magazines use isolation exercises. They are ok, if you have already built sufficient strength and muscle. You need to be doing compound exercises in order to build muscle fast. So replace bicep curls with pull ups, work your triceps during bench press or dips and you really only need to do squats, lunges or deadlifts for your legs. Big muscles, big movements.

Work your whole body. Try adding in a full body workout to spice things up. Two upper and two lower body exercises, three times a week. Body builders split their workouts over the week so they will only hit their chest maybe once a week. With full body workouts you can hit your chest 3 times every 7 days!

Don’t forget your legs. I have lost count of how many buffed guys I’ve met with skinny legs. They look stupid; I just want to laugh at them. Women like a good set of legs as much as they like a six pack. The number one exercise for your legs is squats. You use your whole body. Core, back, legs all covered in one movement.

Rest Rest Rest. You would not believe how important this is. You cannot train every day. Again the pros do but they didn’t when they started. Muscles grow when you rest not when you workout. Regular, quality sleep is important. This is when your body releases growth hormones.

Start eating more. Don’t eat everything in sight! Your muscles will need more energy, that energy will come from food. It can be difficult to increase the volume of food you consume. Start by adding 100-200 calories a day for a week and then add some more. You are eating for your muscles.

Drink water and then drink some more. Your muscles rely on being hydrated. They will struggle to grow if they aren’t. Have a glass of water when you get up in the morning. Have another one before you workout and consume at least 1 litre during your workout. In the hour post workout drink at least another glass. If you don’t like plain water add a little fresh juice.

Be patient, be consistent, stick to the basics and you will build muscle fast!

 It’s really simple. By sticking to these guidelines you will be well on your way to building muscle fast!