Follow these five easy tips to start to build serious muscle fast:
1. TRAIN EFFECTIVELY
Train 3 – 4 days per week. Lift weights in the 6 – 10 repetition range. Take 2 – 3 minutes of rest between sets. Intensity and focus are the key to building muscle. So train with a high level of intensity and focus.
Challenge your muscles to grow by lifting heavy with higher volume of sets. Use primarily free weight compound exercises to place the greatest load on your muscles.
Free weight compound exercises include deadlift, squat, benchpress, back rows, pull ups, parallel bar dips, lat pull downs, etc. Use good form. Always push for progress in your training. Keep your training challenging to keep growing stronger and more muscular.
2. EAT MORE QUALITY FOODS
Eat 4 – 6 nutritious high protein meals a day. Eating more food does not mean eating more bad food. Keep your foods quality and healthy. Don’t go without food for too long – eat about every 3 hours. Eat about 2 good meals before your training session.
Take a quality multivitamin. Take quality fish oil. Start your day with a high protein breakfast. Have protein in every meal. Eat less carbs and more quality protein and healthy fats. Make sure to drink plenty of water as well.
3. SUPPLEMENT EFFECTIVELY
Use the following supplements to help you gain as much muscle and strength as possible as fast as possible:
Creatine Monohydrate: Creatine will help you maintain higher levels of energy during hard weight training sessions. Long term studies have shown that creatine can help increase strength by 5-15%.
Whey Protein: Whey protein is a fast digesting protein that helps you recover quicker from workouts and stimulates muscle growth.
Pre-workout: Pre-workouts contain caffeine, B vitamins and nitric oxide – which help increase blood flow to the muscle and increase energy levels to be able to train harder and longer.
Branched-chain amino acids (BCAAs): BCAAs help protect muscles from protein degradation and promote muscle growth. This can improve recovery time from workouts.
Omega 3 Fish Oil: Omega 3s and other healthy fats play a crucial role in muscle repair and maintaining healthy connective tissues.
Multivitamins: Look for high quality multivitamins to fill the gaps in your nutrition.
4. REST AND RECOVER
Train hard and smart. And then rest and recover completely. After a muscle has been fully stimulated, training it more will not benefit you.
The time that you rest and recover is when your muscles will grow larger and stronger. Give your muscles at least 48 – 72 hours of rest before you train them again.
5. INCREASE SLEEP AND REDUCE STRESS
Get your 8 hours of sleep. If you don’t get enough sleep, your body will have a hard time recovering from the physical stress of intense training.
Lack of sleep slows down muscle and strength building progress and increases the risk of injury.
Reduce the stress in your daily life. When you’re under stress you release cortisol, which blocks your testosterone production and weakens your immune system.