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How To Build Up Muscle Mass FAST - Don't Miss These Tips!
In order to build up muscle mass fast you need to increase your daily caloric intake quite a bit to facilitate the muscle growth process and this resulted in one common problem. Often some of those additional calories will become body fat is left unused.
In order to build up muscle mass fast you need to increase your daily caloric intake quite a bit to facilitate the muscle growth process and this resulted in one common problem. Often some of those additional calories will become body fat is left unused.
But afraid not because if you got your fundamentals right, you can maximize the muscle gain and minimize fat gain or even reduce it significantly.
Here, I shall share some of the techniques and methods I have been using to successfully build up significant amount of lean muscle mass in as short as 10 weeks. Concentrate On Compound Exercise - When designing your workout program for building up muscle mass, it is recommended to always concentrate on what we called “compound exercises”.
Targeting major muscle body parts in your body using “compound exercises” would give them the most stress and involve the most muscle fibers. Therefore, giving you most muscle gain in a much shorter time. Some common ones are:
-Chin-ups -Chest press -Shoulder press -Squats ( half or full) -Deadlifts -Lunges -Bent over rows
These compound exercises will target more than one muscle and the more fibers you stress during an exercise the more testosterone and growth hormone will be released into the bloodstream. Both are essential to help you build up muscle mass fast.
Squat is by far the king of “compound exercises” for a particular reason. Our legs are the biggest muscles in our body and by executing, you are stressing your body to the limits which in turn rising testosterone level significantly. This increased in testosterone and growth will help you with the building of muscle fibers and make you bigger.
And upon recovering would give you a much stronger and bigger muscle mass. Moreover, not only do compound exercises give you rapid gain in muscle mass fast , it also burn off more calories too thus it is essentially helping you to burn off those extra calories and giving you a high metabolism throughout.
Lift Heavy with Strict form - One of the most important elements you need to bear in mind with your muscle building program is that you MUST use a progressive overloading routine.
For example if I plan to target my pecs, I will have :
-Warn - up set (20 reps lightweight) -1st set - 10 reps to failure -2nd set - 8 reps to failure -3rd set - 6 reps to failure
Use the heaviest weight you can handle WITHOUT scarifying the “form”. If you tend to “jerk” or “swing” the weight, that means you are not using strict form anymore. In that case, try decreasing the weight by 20%.
You Can Enjoy More Carbohydrates - Eating complex carbohydrates through-out the day are going to supply your body with the energy it needs for muscle building. Building muscle mass is a very energy consuming process so you need to be sure to supply more than enough than causing a deplete.
If you are hoping to prevent fat gain it is best to eat the greatest portion of your carbohydrate intake around your workouts, as this is when your body requires them the most and they are least likely to be stored as fat. You still should take in some carbohydrates spread over 6 small meals through-out the day. Go Light On Cardio Sessions While you are on a trying to build up muscle mass, you should never skip your cardio sessions too .