Guidelines For Building Muscle Fast

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All bodybuilders want to increase their size at a faster rate. 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 we can significantly decreas the amount of time it takes to build muscle mass. So here are 10 hot tips that show you how to build muscle up fast. Here they are:

1. The Overload Concept. This basically means that you have to increase or improve the workload you do every workout. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. By always changing the demands placed on the bodies muscles we can keep triggering muscle growth.

2. Keep your reps between 8-12. This range of reps is proven to stimulate the most muscle growth for size. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. In the 15 plus category you can create muscle growth but it will be in a different type of muscle fiber which doesn’t increase in size so much, although your body will gain endurance.

3. No more than 6-9 sets should be done for any particular bodypart per session. You put yourself at a high risk of overtraining by doing more than that. This will keep your workouts shorter and sharper and avoid the body releasing catabolic hormones which actually don’t help you build muscle. In any case try to keep your workout down to 45 minutes so it is nice and intense.

4. Consume enough calories. Muscle growth has to be supported by an intake of excess calories. Excess calories are needed for muscle to grow. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.

5. Increase your protein intake. Protein is required for muscle to be repaired and built. You cannot build muscle fast without enough protein. You can get an approximate calculation of the protein you need by:
Your Lean Weight Mass in kg multiplied by 2.75 = Each day this is your protein intake target

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. Take on fat! This is solid advice as increases the amount of anabolic muscle building hormones 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. A great deal of chemical reactions in the body, such as those responsible for muscle building, require copious amounts of water in order to take place. It is much better therefore to increase the amount of water you take on board. This is often overlooked by people looking to build muscle fast.

8. Limit the number of aerobic workouts you do. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. 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 personal favourite is sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Brink a protein shake before retiring. Te worst thing you can do is limit your body of nutrients whilst it is resting as it is the perfect time to grow. During sleep growth hormones are released, your muscles experience increased blood flow and your metabolic rate slows down. These are all ideal combinations for fast muscle building.

10. Remain dedicated. Never quit trying to achieve your goals. You won’t be turning in to. Over a three month period if you follow the above guidelines then you will experience an increase in muscle mass which could be considerable. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.

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