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Fundamentals of Building Muscle Fast |
| Date Added: June 07, 2011 02:59:09 PM |
| Author: pds20 |
| Category: Health: Fitness |
| Train Intensely - You must work each set until you can’t do another repetition in good form. There is no point in stopping at a set number of reps (such as 8), if you are capable of doing 12. Your body needs to be challenged or it will not adapt by building new muscle or burning off body fat. Train Briefly - Your workouts need to be short. This is a very important weight lifting tip. You should never need to do a weight lifting routine that takes over an hour. If you are in the gym that long, you aren’t working intensely enough. You can workout hard or long, but you can not do both. And to succeed in building muscle, you need to workout hard. Train Infrequently - Your body needs time to recover from your weight lifting routine, so that in can adapt and grow. If you train with weights before your body is completely recovered, you won’t add new muscle and will eventually over train, a big no no. Train Progressively -You need to constantly challenge what your body can do by continuing to add more weight and/or repetitions to your previous best effort as often as possible. If you can bench press 50 pounds now, and 6 months from now you are still bench pressing 50 pounds, there is know way you’ll be able to gain weight fast and add muscle to your skinny body. Eat A Lot of Protein - Preferably, at least 1 gram of protein per pound of body weight. Eat A Lot of Calories - If your goal is to gain weight fast, you most likely have little body fat and a high metabolism. While in the gaining weight stage, don’t worry about adding a little bit of fat during your gaining weight phase. A good rule of thumb to start with is to multiply your body weight by 20 to get the number of calories you should be consuming each day. If you weight 150 pounds you should be consuming at least 3,000 calories a day. If you find, after a couple of weeks you haven’t added any weight, you’ll need to increase this number. Eat 6 meals a Day - This makes sure your body has the protein and calories it needs at all times. It also allows you to eat the high number of calories that you need. Use Protein Shakes - This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day. |
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