Fast Muscles Gain
Read about essential MUSCLE-GAIN TIPS for MAXIMUM muscle in the LEAST amount of time!
Fast Muscles Gain - How To Build Muscle Fast!By Jason Ferruggia, Men's Health Magazine Columnist & Head Training Advisor
If you want to build muscle fast there are several key factors you need to consider and be aware of.
First of all, if you are not blessed with Herculean genetics you will need to make sure that you don't overtrain. There are several ways for you to do this:
- Don’t do more than a total of 12 to 15 sets per workout session.
- Do not train longer than 1 hour.
- Don’t train more than four days in one week (three days is optimal).
- Do not workout more than 8 to 12 weeks without taking at leaast one week off.
- Don’t workout with 90% of your 1-rep max more than three weeks in a row.
Implementing these guidelines is the easiest way to avoid overtraining. If you follow this advice it will definitely help you build muscle fast.
Fast muscles gain workouts are focused on one key concept: progressive overload. You have to consistently push yourself to lift more weight and perform more repetitions if you want to get bigger. If you do the same thing over and over again you will get absolutely nowhere and you will only waste your time.
Furthermore, you must ensure that you're using compound exercises like squats, deadlifts and chin-ups at heavy weights. Don’t waste time with low-yeild isolation exercises that do nothing for you and will not help you build muscle fast.
Next, you need to get your diet in order. No fast muscles gain regimen is complete without this element. You need to eat sufficient amounts of food every 2 to 3 hours. Going without a meal for longer than 3 hours will stunt your progress and you'll never get big.
You should be focus on whole (organic) foods such as grains, fruits, vegetables, nuts and seeds. The remainder of your food intake should be comprised of quality sources of protein like lean meats, eggs and fish.
Another thing that's going to help you build muscle fast is paying attention to rest and recovery. You should get as much rest as possible (sleeping a minimum of eight hours per night) and taking short naps during the day if possible.
One thing that can boost your body's ability to recover is regular massage. This can be in the form of a real massage from a professional masseuse or a simple self-massage with a roller domestic electrical massager of sorts. Whatever you decide to do, it will help your body recover much faster.
The final element is overlooked by most people - stretching! This is a very important component of any good muscle building routine. Stretching helps muscles grow more efficiently and helps prevent injuries in some instances. If you don’t do stretching as part of your current exercise regimen, I highly recommend that you incorporate it into your routine.
Therefore, if you follow the above tips you will build slabs of muscle in no time; faster than you ever could have thought possible.
About the Author
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible.
He is the head training advisor for Men’s Fitness Magazine where he also has a monthly column dedicated to muscle building.
For more How to Build Muscle Fast tips, check out www.musclegainingsecrets.com
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