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Tips to Get Muscle Fast

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You may think that building muscle is difficult but it actually is an easy task. All it needs is eating and lifting a lot. When these two are combined together, you shall get muscle fast.

Be committed to your weight-lifting program as consistency equals quick muscle growth. For one week, work out your complementary muscles three times. On the first day, you should exercise your chest and our triceps. Take a one-day rest and then exercise your abdominal muscles, legs and shoulders. Rest for another day and then exercise your biceps and back. You should then take a two-day rest before you do the whole thing all over again. Always perform not less than 3 various weight-lifting workouts for every muscle group. Perform 3 to 5 sets of 8 to 10 reps of every workout. If you find this simple, always increase the weight.

Do bench presses 3 times weekly. To do this, you have to lie with your back on the gym's bench and vertically raise a weighted barbell upwards and downwards. Raise your barbell as far as you can from your body and then slowly bring it down to the chest in controlled movement. This shall build up the muscles in your chest, shoulders and triceps simultaneously. Have a weight permitting to do no more than 3 sets of 10 to 12 reps.

To get muscle fast, do shoulder presses thrice weekly the same time you perform bench presses. Have a barbell or a couple of dumbbells with you and stand up with your feet a shoulder apart from each other. Vertically raise the weight from the shoulder till the arms are completely extended. Perform 3 sets of 12 reps of this exercise.

Perform dead lifts thrice weekly when you are not doing bench and shoulder presses so as to work out the muscles on your back and legs. Place your barbell on the ground and then bend the knees as your back is kept straight. Raise the barbell off the ground while your knees and back are straightened. As you hold the bar, stand up straight.

While doing dead lifts, you should also do squats thrice weekly. Place a heavy barbell at the back of the shoulders. You should then squat down to a very low position. Your back must be kept really straight. Such a workout shall increase the size and strength of your legs.

When you do resistance weight training, you shall quickly see the benefits. You will look and feel better and healthier. Rest is critical here because after an intense workout, your muscles become sore since the muscle fibers shall have small tears. They heal when you rest thus the muscles become not only bigger but stronger as well. Never attempt to lift weights when your muscles turn sore. For them to heal soon, you should sleep not less than 8 hours a night.

A protein diet is also important in muscle-building. Eat a gram of protein for every pound of your body weight. Sources of protein come from beef, chicken, dairy or eggs. Consume protein bars and shakes to supplement your protein intake. These are also cheaper than purchasing fish and meat daily.

Follow these tips to get muscle fast for the kind of body you want.


ABOUT THE AUTHOR: JOHN CLAYTON
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