How To Gain Muscle Quickly - 3 Secrets Guaranteed To Help You Gain Muscle Quickly
Getting big, bulging muscles quickly is the goal of probably half the men who start working out on a regular basis. This isn't exactly surprising when you consider that we live in a society that demands fast results and ultra efficiency.
Before we get started here I want to point out that obtaining big muscles quickly is totally realistic provided you are willing to put in the time, effort, and dedication. This requires a psychological commitment that no drug or supplement will be able to provide you with.
I also want to point out that for some people (maybe 10% of males) getting ripped quickly is probably not in the cards and the reason for this is genetics. Unfortunately some people are just born a certain way and there's not much that can be done about it. If you are one of these unlucky individuals this simply means that you're probably going to have to train longer and harder than most men to get results.
OK, now that we have gotten all of that out of the way, let's look at five things I have found that help you pack on serious muscle in a hurry...
Alternate Compound and Isolation Exercises - Alternating compound and isolation exercise within each of your workout routines will help set the stage for continuous improvement in your muscles and as an added benefit will help prevent injuries caused by over-exercising.
Compound exercises work multiple muscles across more than a single joint and include exercises such as dips, squats, and bench press. Isolation exercises do just the opposite and work one muscle across more than a single joint. Compound exercises are better overall at building muscle while isolation exercises allow your muscles to become defined.
Take In Lots And Lots Of Protein - You can think of protein kind of as the foundation of muscle building and if you don't have enough protein in your diet your muscles aren't going to do a darn thing other than get sore every time you workout. Nowadays, taking in enough protein isn't all that difficult because there are many good tasting, high protein supplements out there that easily allow you to take in all of the protein you need.
On your training days you need to take in 1.5 grams of protein per pound of body weight and about 100 grams of protein on your off days. You will be surprised at what a difference you will see in your muscle gains when you are taking in the right amount of protein. Having used it successfully for three years, I can highly recommend Cytosport's Monster Milk as one of the best protein supplements out there.
Get Lots Of Sleep - It might surprise you, but getting lots of sleep plays a big role in how quickly your muscles build mass. One reason for this is that your body needs time to repair the small tears done to the muscle fibers during your workout and most of these repairs take place while you are sleeping. The other reason that you need lots of sleep is that a lack of sleep can reduce your natural testosterone levels by as much as 40%.
For fast and proper muscle development you need to get 7-8 hours of sleep per night every night regardless of whether you trained or not. If you find it difficult to obtain this much sleep then consider taking some over the counter sleep aids like Tylenol PM to help you sleep properly.
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