Building muscle fast doesn’t have to be hard. There are three crucial components to gaining muscle; lift efficiently, eat enough calories, and allow for recovery. These three things are the basis of any effective muscle building program. Practice the tips below every day for four to eight weeks and you’ll quickly fill out that size XL t-shirt. Be sure to follow and effective workout routine to see maximum results. My Superman workout routine would be the perfect adjunct with these eight tips.
1. Lift big
Your new favorite numbers are 5 x 5. That’s five reps for five sets. This is in phase two of the Superman Routine, and I’m not talking about bicep curls either. If you want to build muscle fast you have to focus on lifts that involve two or more joints. Bench press, squats, rows, deadlifts, pullups, and lunges. These should be staples in your routines from now on. Everyone is catching on to the fact that these exercises help you get a bigger chest, back, legs, and even arms. These exercises are the most effective at increasing testosterone levels which are essential to building lean muscle mass. So, get on board or get left behind. For an even bigger boost, split your routines into upper body Monday/Thursday, lower body Tuesday/Friday.
2. Eat More Calories
Lean meats, boiled eggs, peanut butter, almonds, bananas, protein powders, constantly have food on hand. Try to eat every couple of hours. Your body requires these calories to stay anabolic and keep building muscle. Down a protein shake right before bed and as soon as you get up. If you’re keen on counting calories, shoot for 4,000 calories per day.
Creatine is your friend. If you aren’t already taking creatine get a bottle and begin the loading phase of 20 grams per day for 5 days. This alone could potentially pack on up to 6 lbs of lean body mass. This is according to research published in The Journal of International Society of Sports Nutrition. Also, be sure you get a quality protein powder to supplement your protein intake.
4. Hold off on cardio
Keep cardio for post workouts or on your non-lifting days. A study published in the Journal of Applied Physiology showed a 19 percent increase in arm strength when cardio was performed after strength routines.
5. Eat Clean
Avoid processed foods. More fruits and veggies. Make a super smoothie for before and after your workout. Protein powder, creatine, nut butter, choice of fruits, leafy greens, greek yogurt, and spirulina (optional). This is muscle food. The vitamins and minerals found in fruits and veggies help you keep your hormones at optimal levels. This means you’ll be able to more efficiently pack on muscle mass.
6. Drink plenty of water
Your body doesn’t function properly unless you stay hydrated. A University of Connecticut study has shown a 17% increase in performance when your muscles are well hydrated. This means heavier lifts and bigger gains.
7. Avoid alcohol
Especially after lifting. Your testosterone levels drop and alcohol can inhibit recovery.
Minimum eight hours a night. Get off your phone and computer at least one hour before hitting the sack. Bright screens in our faces inhibit melatonin release. This prevents us from getting a restful nights sleep. At night is when our body does most of its rebuilding so if you aren’t sleeping properly you aren’t building muscle.
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