In this article I am going to outline a quick and simple method to build muscle fast. A way that lets you take in anything you want, not have to worry about protein intake and also spend only 90 minutes every week at the gym.
And even more importantly...this information will help you grow a hell of a lot greater!
DO THESE EXERCISE ROUTINES
Rows, Lunges, Deadlifts, Squats, Bench Press, Chin Ups, Dips. These exercises are the most efficient workouts to build muscle. They will use several muscles, allow you to lift considerably more weight and they also stimulate the release of the powerful muscle building hormones, Testo-sterone and Growth Hormone.
If you notice that I did not include any sort of arm workouts. For the reason that exercises like the bench press, dips and chin ups build greater arms way quicker than bicep curls or triceps kickbacks.
DO ONLY 1 SET TO FAILURE
Once you've taken a muscle to complete failure, there is no need to do any body building exercises. You have carried out all that is necessary to stimulate muscle growth. Now all you have to do is give your muscles plenty of time to restore and grow stronger. Doing any more work, will be pointless and will impact your recovery.
I would mention that if you're able to do another set with the exact same weight, for similar or even more reps, then you obviously didn't perform the first set tough enough.
GET STRONGER
Strength gains directly relate with muscle gains. Each week you should attempt to lift more weight or complete more reps. This development forces your body to adapt and grow bigger to better deal with the strain we are subjecting it to.
So it isn't the amount of work that determines your results, but how strong you get. Attempt to lift as heavy as you can in the 6-10 rep range.
TRAIN JUST ONCE PER WEEK
Never ever train a muscle more frequently then once a week. Muscle tissue don't grow with training. Yes training is the stimulation for growth, however, if you never give your muscles sufficient rest, healing and foods, you will not obtain a pound of muscle.
Right after going to failure, your muscles need 48-72 hours to recover and regain the condition they were in before the muscle building workouts. They then need another 2-4 days to overcompensate, change and grow tougher. Studies show that muscles are still growing stronger up to 21 days after having a workout! That is more common in hard training elite athletes, however for building muscle weekly is perfect.
EAT, EAT AND EAT SOME MORE
The main reason so many don't gain muscle, is because they struggle to eat enough. This is important. Don't waste all of your effort at the gym by ignoring your food intake. An excellent starting point is to consume 16 calories per pound of body weight.
Concentrate entirely on consuming sufficient food each day. Leave out the excessive proteins needs that are recommended. Large amounts of protein (over 1 gram per pound of bodyweight) are just recommendations and have no support in science. A number of research has revealed that there's no advantage in increasing your protein intake to build muscle.
Don't take my word for it though. One of the greatest natural bodybuilders of all time, Bill Pearl advises that any more than half a gram of protein per pound of bodyweight will simply be wasted. There are many other athletes that eat minimal protein and they are incredibly muscular. Guys like Mike Mentzer, Andreas Cahling and Carl Lewis are just a few I'm able to name off the top of my head.
The reason why protein powders work is because it is a convenient way to get in sufficient calories. Protein will not help you build any muscle if you aren't consuming sufficient total calories.
GAUGE YOUR PROGRESS
Before you begin, measure your biceps, chest, thighs, and any other muscle you wish to increase in size. After 14 days of regular training and eating measure again. If you have not added at least ¼ to ½ inch to any measurements, raise your daily caloric target by 500.
So remember, train hard by using the big lifts, consume a lot of food and give yourself lots of rest. Very quickly you'll have to go and purchase some new shirts to fit into!
No comments:
Post a Comment