If you want to know how to build muscle quickly you must change your mindset and your “get it now mentality”. There are things you can do to help speed the process of building muscle but the rate of your improvement will depend in part on your genetic make up, your level of desire and the way you are training. There are people that we consider hard gainers and then there are those that seem to be able to build muscle very quickly. Your genetic makeup will determine ultimately how big you can get however there are plenty of ways you can still build muscle mass and increase your overall strength. It’s necessary to eat good quality foods that are high in protein. Using free weights as opposed to using machines, and you must give your body adequate rest in between your weight lifting sessions.
You can reach your muscle building dreams by following this 5 point list.
Good quality meals have to be eaten in small amounts. Eating 5 to 6 small meals throughout the day is ideal. Each meal should have a good balance of protein, carbohydrates and fat. This is necessary for you to be able to super charge your workouts by having the right insulin and blood glucose levels. Your protein intake should equal one gram of protein per one pound of lean muscle mass. Since your body can only consume about 25 to 35 grams of protein at any one time it is important to limit your protein intake to these amounts. Any more than that will just be wasted.
2. Protein Supplements
Adding a high quality protein supplement with the correct amount of amino acids that can easily be assimilated is an effective way to get the correct amount of protein. if you are eating lots of fish and chicken this doesn’t insure that you are getting the correct amount of the right amino acids necessary for muscle growth. You must supplement your diet to include more fruits and vegetables. Amino acids which are easily used by our bodies can be found in many different types of vegetables.
3. Use Free Weights
The best way to build muscle quickly is by using free weights. The size and strength of your muscles is directly related to the stress you put on your muscles. By Increasing the amount of weight you are lifting you will be training your muscles to grow stronger to deal with the added load placed on them. You can build your overall musculature by adding free weights to your program because you are using the smaller muscles that help you to balance the weight you are lifting.
4. Workout without weights
Body weight exercises is a perfect way to compliment your weight training program. You are once again using many of the ancillary muscles to help stabilize and help perform each movement. To jump start your muscle building include pull ups and push ups in your training. Don’t neglect these exercises if you want improvement in your endurance, strength and definition.
5. Get Plenty of Rest
Please understand that you don’t get bigger while you are working out. Our muscles only grow when we’re resting. Avoid over training and make sure to get plenty of rest. As lifting weights break down our muscle fibers we must give the body plenty of rest in order to give these fibers a chance to repair themselves and grow bigger and stronger. If nothing else you must remember this.
Building muscles quickly is a distinct possibility if you are willing to take these factors into serious consideration and implement them in your weight lifting program.
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