Build Muscle Quickly
- Monday, August 10, 2009, 5:57
- Bodybuilding, Muscle Recovery
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To build muscle quickly you need to make sure you are lifting heavy enough weights. The more you stress your muscle the faster it will grow. How do you know if you are lifting heavy enough weights?
If you can do 8 to 12 reps and are getting quite tired towards the end you are lifting heavy enough weights. Start with large muscle groups and stimulate as many muscle fibers as you can.
Use both free weights and a universal gym if you can. Have someone who knows to teach you a workout plan and how to do it correctly to work out your entire body. You should include some form of cardio either with your workouts or between your workouts. You only need to do about 10 to 20 minutes. You do not want to burn off too many calories that you need to grow muscle.
Your diet should be full of protein and carbohydrates with fewer fats. Eat six small meals a day instead of three larger meals. This will fuel your body throughout the day and help muscle grow quickly. It will keep your energy level up and your metabolism burning.
A good diet ratio is 30 percent protein, 50 percent carbohydrates, and 20 percent fats. Protein portions should come from lean meats, poultry, and fish. Carbohydrates should come from fruits, vegetables, and grains. Fats should be mono-saturated. Some sources include walnuts, sunflower seeds, olives, olive oil, and sunflower oil.
Rest is the most important ingredient to building muscle quickly. Get a least 8 hours of sleep a night if you can. You should have at least 24 hours between workouts. It is during rest that your body builds muscle.
During your workout, you stretch and tear your muscles. While you rest your body repairs itself and makes your muscles grow. Different body types may grow muscle more quickly than others may.
If you follow the above suggestions and take enough calories you will gain muscle quickly. If you are patient and work hard, you will gain muscle if you follow these steps.
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sanjay has written 385 stories on this site.
