Tuesday, 13 September 2011

Fastest Way to Build Muscle

The fastest way to build muscle and by that I mean build big muscle should -in a similar way to all other fitness goals- follow a combined, focused attitude towards your Training, Diet and Exercise. This focus will ensure you gain maximum muscle from your program.

Seeing as that your aim is to build muscle Fast I take you want to build some solid muscle mass in a short period of time say 3/4/5 weeks. With this in consideration the best approach is to juristically alter your Exercise and Nutrition during this time while still sticking to the fundamental, tried and tested principles of building muscles.

This will ensure that the Muscles of the Body are forced to grow!

Too often people use the same training and eating habits when trying to Gain Muscle Fast. Over a prolonged period of time the body just grows stagnant from the same un-stimulating exercises and mundane nutrition.

You and your workout!


Low repetitions such as in the 1-5 are used for building strength, speed and power. However, seeing as that our primary focus is on muscle hypertrophy (building lean muscle) the reps should be kept in the 6-12 range.

Anything over 12 reps will build muscle but more muscle condition as oppose to out-and-out lean muscle mass gains. Consequently, 6-12 reps is the best option.


4-10 sets should be allocated to each muscle group. This will be optimal for muscle regeneration and development provided you are using a reasonably heavy weight with good form.

Going over 10 sets could break your muscle down too much leaving you susceptible to overtraining and injury which halts any improvement immediately.


Fastest way to Build Muscle

Timing is one of the most disregarded things for people who are aiming build muscle Fast. Timing will help stress the muscles more thus breaking down the muscle more.

A tell-tale sign is if this works is that it contributes to causes of sore muscles. A good thing for muscle builders!

Timing can be altered like so;

--Declining for the duration of 4 seconds-inclining for 1 second.

4-Rest Period

When building muscle no more than 40 seconds should be taken between sets. This brings intensity to your weight lifting session which will help shock nervous system into growth.


Super setting is another aspect which is often disregarded in building muscle mass workout regimes. Super setting is when 2 different exercise of different muscle groups are done without rest.

For example, Dumbbell rows for 8 reps then elevated push-ups for 12 reps. This also brings intensity to your workout a pivotal aspect to build muscle fast.

Eat to Get BIG!

-- Typical Gain Muscle Mass and Serious Size Diet for an Ecto/Endomorphs -

Calories -- bodyweight in lbs x 22

Protein -- bodyweight in lbs x 1.6

Carbs -- bodyweight in lbs x 2.5

Fats -- bodyweight in lbs x .50

-- Typical Gain Muscle Mass and Serious Size Diet for a Mesomorph --

Calories -- bodyweight in lbs x 20

Protein -- bodyweight in lbs x 1.4

Carbs -- bodyweight in lbs x 2.5

Fats -- bodyweight in lbs x .45

Protein - Your protein intake should be made up of whey, chicken/turkey breasts, fish, eggs, nuts and seeds.

Carbs - Your carb sources should be mainly low G.I foods such as oats, brown rice and wholemeal bread. Also include your five-a-day fruit and vegetable requirements.

Fats - Too make up the rest of your fat requirements extra virgin olive oil, oily fish, cashew nuts, almonds etc. Should make up for this.

A Low-Fat diet is a definite no-no when trying to build muscle fast. Eating fat increases the quantity of anabolic (muscle mass building) hormones in your body such as Testosterone, Growth Hormone and Insulin like growth factor (IGF-1)

Water - 1 gallon per day (4 litres). Essential for absorption of all your precious muscle build nutrients!

Links of Interest
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Sunday, 10 July 2011

The Best Muscle Mass Diet

Though many bodybuilders, fitness enthusiasts, and other weight lifters train hard day and day out, they often don't pay nearly enough attention to nutrition. What's more is that there is a great deal of disinformation out there about the best way to eat to gain muscle. Here is the best muscle mass diet that you can use to improve your own physique.

Keep it Simple

The first rule of your muscle mass diet should be to keep it very simple. Take it from someone who used to heavily overanalyze diet and nutrition - you will make far more progress when you keep things simple and easy to remember.

In the case of a muscle mass diet, keeping things simple means not worrying about counting calories, fat grams or carb grams. There are certainly some things you need to track and keep count of, but most nutrients do not require this level of detail and precision.

Focus on Protein

Your first order of business for a good muscle mass diet is to get plenty of protein. Protein is the essential muscle-building nutrient that allows you to recover and build your muscles bigger than before. Other nutrients are important, but you must always make sure to get all of your protein in.

The best guideline that I have found for gaining the maximum amount of muscle mass is to multiply my bodyweight by 2 to get the number of protein grams I need to eat per day. I do not count the incomplete protein that comes in trace amounts from grains, fruits, etc.

The best sources of protein are lean meats, fish, poultry, eggs, and dairy. Try to keep most of your protein sources lean, but don't worry about eating some fatty beef or whole eggs now and again. If you have trouble gaining weight, these kinds of foods can be great for you.

Eat Fats and Carbs at the Right Times

It seems every mainstream fad diet these days focuses on either praising or vilifying one of these nutrients. Though such diets have their merits, a much more moderated and purposeful approach to fats and carbs is best for a muscle mass diet.

Simply put, you should eat your starch carbs (oats, potatoes, pasta, etc.) at breakfast and before and after you intense weight training sessions. These are times at which your body can best use the energy from carbs, and at which it is least likely to store them as bodyfat.

As for fats, they are best eaten later in the day, or in general, times that are not breakfast or pre- or post- training. Make sure you do not avoid fats for fear of gaining body fat; they are essential to proper hormone function, recovery, and muscle growth, and they can actually help PREVENT fat gain!

Figure out for Yourself How Many Calories You Need to Eat

There are plenty of calculators out there that are supposed to be a magic formula for telling you how much to eat, but you would do best to simply be mindful of the portion sizes of carbs and fats that you are eating with your protein.

If you are gaining weight too fast, eat a little bit less carbs and fats with your meals. Likewise, if you are not gaining any weight, and you are sure that you are getting in your protein requirements, start adding carbs and fats. Things really can be that simple. Do not get caught up in the over-analysis that is rampant among bodybuilders.

Sunday, 1 May 2011

Get Huge Chest Muscles

OK so you want to work out the pectorals, but you don't know where to start? Well good thing, because your in the right place.

First off you need to realize that in order to make large gains you need to use larger weight and smaller reps. This causes the body to grow at a more rapid rate then if you had used more reps and less weight.

The basic workout you can do is the normal bench press. There are many different ways to do this and I would suggest using all of them. Incline works upper chest, decline is lower, and normal is of course in between.

So in order to get huge chest muscles you should be doing around 3 sets of 8 reps. Workout your chest about once a week, twice is possible but stretching it, when you work it out make sure to do a good job. Don't just bench, try different routines that will work the chest.

Make sure you continue to work out the rest of your body. Working out the back will make your chest look bigger as it will fix up your posture, nothing looks worse then someone who is lopsided. Also when you work out other parts of your body with free weights many of the exercises will slightly work the chest too.

Nutrition is half of the battle, make sure you get enough protein and calories. Skipping out on nutrition is a sure way to fail.

Keep it up! You will get huge chest muscles before you know it!

To learn how to get the body you want, and start getting all of those compliments, come check out my website on Get Huge Chest Muscles and start to change your body.

Thursday, 24 March 2011

Muscle Mass Building Workouts

Having the right workouts to build muscle is extremely important. If you have the wrong workout routine you can end up accidentally under training. Which will leave you looking awkward and lopsided. The opposite is also true, you could end up over training, which can end in injury and no gains at all!

Making sure that you perform each rep correctly is a must. You need to feel your body flexing at the right spot at the right time. Many people just move the weight, which is important, but they are not getting the full effects that they could be getting.

Muscle mass building workouts are extremely important to your program. It should be low reps high weight. This will ensure that you get the most amount of gains possible. Generally I stick to 8 reps or so for each workout.

A great thing to make sure you do is workout each body area once a week. Doing this will ensure great gains. This works because your body is building muscle while you sleep, not while you work out. It will get a more intensive workout if you focus on it on one day, then it can have the rest of the week to build and grow. Likewise rest is an extremely important thing, work out three times a week and make sure to get plenty of sleep.

If you follow all of these things you will be ensured mass gains. The biggest thing besides your muscle mass building workouts is actually nutrition. This is the other half to making large gains besides your building routine. Remember these things won't work if you won't try them. So keep it all up and get the body you want.

To learn how to get the body you want, and start getting all of those compliments, come check out my website on Muscle Mass Building Workouts and start to change your body.