Building muscle isn’t rocket science. All it takes is repeatedly doing the things that are proven in the lab and gym to work.
If you’re serious about building slabs of new muscle, and you want stellar results like all these guys got for free, keep your eyes glued to this post for the next few minutes.
This Ultimate Hacks Provide The Best Way To Build Muscle Fast
#1 Do ‘Big’ Lifts
Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) if building muscle is your goal. You must instead perform exercises that train several muscle groups at once. Scientific studies show that exercises that do this are better for building muscle than the aforementioned isolation movements.
Exercises you should do lots of include: dips, deadlifts, farmers walks, kettlebell swings, military presses, and pull ups. These are the movements that will really stimulate your body to build muscle fast. This article outlines how to perform my favorite muscle building exercise farmer’s walks.
#2 TAKE ENOUGH REST BETWEEN WORKOUTS
Did you know that muscle growth occurs during the rest periods between workouts, not during the workout itself? The workout produces microtears in the muscle tissue which stimulates the process of repair and growth to begin when the workout is over.
However, if you don’t rest enough between workouts, and work the same muscle again too soon, you’ll actually stop this process from completing. In your over-enthusiasm you’ll actually prevent muscle growth from happening. You must rest! Think of it in the same way as a scab. If you pick it, it won’t heal. So tear up the muscle in the gym, then rest and let nature take its course if you want optimal growth.
This diagram illustrates the growth process perfectly…
#3 Take Nutritional Supplements That Are Proven To Work
Once you have the 2 other tips in place you can consider taking nutritional supplements to help you build more muscle. The key thing is to use products that work. I felt the same way at one time too. What I did about is spend time reviewing scientific studies to see which products are shown to work and then try them on myself. While there are several that I found to work, there are 3 that work best. They are branched chain amino acids, creatine monohydrate, and fish oil.
The first supplement, branched chain amino acids are shown in several research studies to give you energy during your workout, decrease muscle soreness and ‘turn on’ the muscle building process within your body. I find that they work well for me too, especially at increasing my energy and decreasing post-workout soreness. You should take about .05 grams per pound of body weight before and after working out for best results.
Next is my favorite, creatine monohydrate. If you’re only going to take one supplement to build muscle this is the one. This is because there are dozens if not hundreds of scientific studies that show it safely helps you build muscle and get stronger and plenty of real world evidence too. Taking it helped me gain about 10 lbs. of extra muscle in a month. I also notice that I recover faster between sets and my strength increases when I use it as well.
If you decide to give it a try, make sure you buy a product that is tested and guaranteed to nothing but creatine monohydrate to ensure its purity. When you take creatine follow what’s referred to as the loading phase which is taking 10-20 grams a day for 5-7 days for the best results. Research shows this is the best way to get as creatine into your cells as quickly as possible. You can then back off to 5 grams a day to keep getting benefits. You can learn more about the best way to load and take creatine at this article.
Last but not least is fish oil. In addition to being good for the health of your brain and heart, it can also help you build muscle. In one study, subjects taking 2 grams of fish oil daily for 6 weeks added a couple pounds of muscle. They lost fat too. All without changing their diet or exercising at all. When shopping for a fish oil supplement, make sure you buy a concentrated source that’s tested to be free of impurities and pesticides.
 From:Mike Westerdal, BS, CPTClearwater, FL September 29, 2015Dear fellow weight lifter,I have a few questions I want to ask you. Please answer them honestly. Would you like to quickly and easily increase your bench press… so you can show off to your friends and lifting buddies in the gym… benching more than any of them! Would you like to drastically increase your power and strength… so you become bigger, better, faster, and stronger for your sport or hobby? Would you like to pack on some lean muscle mass… so you’re proud and confident enough to take your shirt off and walk the beach? Would you like to have a powerful, muscular physique that turns heads and gets you noticed… so you can walk with your head high in the air, full of confidence? If you answered “Yes” to any of these questions… I have some important news for you. In fact, I want to promise you something. And I swear… that if you do this one thing… you’re going to see more muscle and strength gains from your workouts… than ANYTHING else you do. I mean it. It’s the God’s honest truth. So here’s my promise: If you focus on increasing the amount of weight you lift on the bench press, you WILL gain more muscle mass. I promise you. In fact, if you increase your bench press by 20 or 30 pounds in the next month or so… you’ll pack on at least 10 pounds of muscle. Maybe more. How can I say that? Because year after year, time after time, I’ve seen it happen so many times. You’ll see right below how I was able to pack on 75 pounds of muscle mass between high school and college.
|
