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Thursday, 12 December 2013

How do i build muscle fast?

The most important component in muscle building is a well thought out bodybuilding nutrition plan. Some of the things to consider when creating this plan are that you should consume 1 to 2 grams of protein per pound of body weight per day. If you weigh 180 pounds, you should consume up to 360 grams of protein per day (that’s a lot of chicken!).
You should consume about 1 to 2 grams of complex carbohydrates per pound of body weight per day - 1 gram if you‘re cutting and 2 grams if you‘re following a weight gain diet. You should also take in about 25 grams of healthy fat per day. All of this food needs to be eaten in 5 to 7 small meals that are spaced out every 3 to 4 hours throughout the day. This all takes a lot of planning, but it will help you in your quest to build muscle fast.

The next, obvious component in muscle building is the bodybuilding workout program that you follow. If you want to build muscle fast, you have to use heavy weights and low repetitions. You want the weight you use to be heavy enough that you can barely finish 6 to 8 reps per set. Your body building workout routine should also follow a training split that allows each muscle group at least 48 hours to recover after a hard workout. Finally, you have to shock your muscles by incorporating new bodybuilding exercises and techniques into your training sessions. Use machines and free weights and cables or try using drop sets or supersets to burn out a muscle group. You have to keep things fresh to keep your muscles growing.

Another component in the muscle building equation is the use of essential bodybuilding supplements. These include Whey protein, Creatine Monohydrate and L-Glutamine. All three of these supplements aid in protein synthesis and muscle reconstruction after hard bodybuilding workouts. Some people will argue that steroids are the most essential bodybuilding supplement to build muscle fast, and it is true that steroids will help increase gains in muscle. However, there are risks inherent to the use of steroids, which can result in prolonged health issues that last well after the steroids are out of the users system.

The fourth step to building muscle fast is proper hydration. During bodybuilding workouts, microscopic tears develop in the muscle fibers being used. Once the workout is over, the body begins to synthesize new proteins to repair the torn fibers. The body can more efficiently repair the damaged muscle fibers if the muscles are properly hydrated.

Finally, rest is the highly overlooked fifth step required to build muscle fast. As with hydration, bodybuilders need adequate rest in order to efficiently repair the damage caused to their muscles during intense bodybuilding workouts. Without proper rest, the muscles won’t be repaired quickly, leaving them vulnerable to injury. Additionally, the repairs that are made won’t be as strong as those made in a well rested athlete.

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