Here are 7 tips to build muscle fast:
1. Train With HEAVY Weights. Now hold
on, "heavy weights" is relative. It doesn't mean you
have to use the same weights as a competitive
bodybuilder. And going too heavy will quickly lead
to injury. You want to use weights which you can do
for 6-8 reps.
2. LOW reps, not high reps. We
mentioned this with using heavy weight. Many
trainees do the usual "10-12 reps". This doesn't
build muscle fast. Low reps, with heavy weight,
build muscle fast.
3. Eat PROTEIN. Meat, fish, eggs,
protein powders. Be sure to consume enough protein
throughout the day. How much? At least 1 gram per
pound of bodyweight (many programs recommend more,
but this is at least where you should start).
4. Increase CALORIES. While
protein consumption should be a big focus, making
sure you take in enough calories overall is also
vital. A general guideline to start with has been
taking your bodyweight and multiply it by 15, then
adding calories accordingly. To really bulk up many
routines recommend multiplying by 20 to get your
total caloric daily intake.
5. CORE Exercises. You aren't
going to get big by doing tricep extensions and
concentration curls. You have to do the big, core
exercises in order to grow, and grow fast. We're
talking squats, shoulder presses, dips, weighted
chins, deadlifts, bench and other big movements.
6. DISCIPLINE. Everyone leaves
this out. But you must take on discipline in order
to reach your goals. This means sticking with your
program, being consistent, and having the ability to
adjust your routine to make it work better.
7. A GOOD Routine. This is key for
gaining muscle quickly. There are already muscle
building programs out there which have been proven
to work quickly and effectively. Use these programs.
Don't try to come up with your own routine, as it
will likely be hit and miss. Use what has already
worked for other trainees.
