The Surest And Fastest Way To Build Muscle

By Emmanuel Palmer


Ok, you've had a pretty easy season but now summer's right around the block what are you going to do? Don't shop for big shirts and shorts just yet; maybe you don't even have to. Get enrolled in a gym and find information on the fastest way to build muscle starting right now.

While you're excited at the prospect on getting your fitness on, it's probably a good idea to learn the basics of muscle development. Experienced trainers understand the principle of progressive overload and they succeed in achieving the body they want by making it work for them. Essentially, this means that the body develops stronger tissues by creating a demand for it-which is having increasing amounts of weight put on it. This is the science of muscle building.

Consult with your personal trainer about the drills you will be doing and the weights you should be carrying. As a rule of thumb, the ideal weight load for you is the one that will enable you to continue lifting until the 8th or 12th rep without losing the correct form. A lower weight load is good enough for strength training but in muscle building we are aiming to push your body to stimulate muscle growth so aim to do at least 8 reps per set and 8 sets per target muscle group.

As you exercise, your muscle tissues get a few tears in it especially when you lift the heavier weights. To speed up the process of repairing these tissues you will need to get in as much protein as you can in your diet. Chicken, fish, lean meat, eggs, nuts, sea food and cheese are excellent, and delicious I might add, sources of protein. Know your recommended protein intake per day by multiplying your lean mass weight (total body weight less the amount of fat) by 2.75.

Experts have opposing views on the amount of fat serious bodybuilders should have in their diet. Fat increases muscle building hormones, so if you are set in getting a bigger body, include fat in your meals. It's a good idea to monitor yourself closely in this matter because if you ever take time off from training without changing your food intake, you will continue gaining weight but with less than attractive results. Drink plenty of fluids to fuel your workout sessions; 10-12 glasses of water a day is advised.

Carve out enough time for a good night's sleep. You may not know it but getting quality rest actually helps your physical development more than you know. Sleep is when your body repairs the rips and tears in the tissues during exercise; it also induces blood flow to all of the muscle groups. Build bigger muscle by making time for your body to rest properly.

You just finished reading the simplest and fastest way to build muscle. Eat well, drink well, and sleep well-that doesn't really sound too hard now does it? Make sure that you do not have existing physical conditions that certain drills will aggravate; after that, you are free to make the most out of your training. Enjoy! Working out can be challenging but nothing beats seeing the great physique all that exercising has paid for.




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