Sick of devouring every single piece of muscle-building material with different
muscle-building techniques and methods, all claiming to have the 'solution' to Build Muscle fast?
Here are 6 basic guides to build muscle fast without wasting countless hours at the gym!
1) Build Muscle with Short Intervals And At High Intensity
Scientific test has shown that blood sugar level decreases after 20 minutes. Therefore, look at compound multi-joint movements, as it requires more use of muscle from every muscle group, and hence offers more muscle stimulus.
Examples of multi-joint movements are squats, dips, bench press and chin-ups. These exercises will target all the main muscle groups.
Performing these 4 exercises during a session with high intensity will have growth effect and build muscle fast.
In contrast to isolation exercises (focusing on 1 muscle group at a time), compound movement exercises are far more effective to build muscle fast!
After a day's workout of high intensity of compound multi-joint movements, muscle recovery is required to allow the muscle to strengthen and adjust to new muscle growth.
At the next session, increase the repetitions at the same weight to build muscle fast!
2) Work it Hard With A Single Set Per Body Part
Single set training are far more beneficial than multiple sets which prevents over-training, but saving energy for other lifts required during a high intensity workout.
To build muscle fast and effectively, you must put in 100% effort for each set till you cannot move the bar after the last rep or exert the same force for another set.
Thereafter, move on to the next exercise and repeat the 100% effort to
work the muscle hard.
Exerting such intensity will stimulate the muscle, and thus build muscle fast.
3) Do Not Overtrain To Build Muscle Fast
As mentioned earlier, blood sugar levels (energy) decrease with time.
Hence, high volume of training will not have any positive outcome. Another adverse affect of over
training is the negative impact of 'cortisol' have on the muscle tissue.
The longer the training time, the more cortisol is released into the body's blood stream which
breakdowns the muscle tissue.
Needless to say, to minimize the effect of cortisol, limit the workout between 20-30 minutes.
Therefore, aim for a short intense workout for maximum effect on the muscle group followed by rest.
4) Vary The Intensity
When strength training to build muscle, the intensity should be varied, not fixed.
In order to build muscle fast, the intensity of workouts must progress upwards. If the intensity
remains the same, there is no reason for new muscle growth.
Hence the muscle groups must be jolted with varied intensity through changes in repetitions and
weights used.
Varied intensity will be build muscle fast and is an effective way to maintain progress and
avoid training plateaus.
5) Do Not Cheat To Build Muscle Fast
Concentrate on the quality of technique used for each set and focus on the movements on the muscle.
To build muscle fast, Why not start with a light load and work the muscles to lift the load.
Once the technique is perfected, increase the load upwards progressively.
Do not kid yourself with reps by shortening the range of motion and swinging the weights up.
With the cheating method, it has limited impact on growth and will not build muscle fast.
6) Drink Plenty Of Water
Water helps to build muscle and transport all the necessary nutrients throughout the body, and
helps to flush out excessive protein. And without the required amount of water, the muscles will not perform adequately.
Not only that, we need water.
As you can see With these 6 simple tips, you do not have to be an athlete to build muscle.
Follow these simple, effective guide to build muscle fast without wasting too much time at the gym!
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Article Source: http://EzineArticles.com/?expert=Jason_Oh
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