7 Tips to Help You Build Muscles Quickly!
If you want to build muscles quickly there are numerous muscle building tips and tricks used by amateur and professional bodybuilders alike. To help you along your road to bigger muscles and getting ripped fast, here is a list of some of these fail-proof tips.
Tip #1. Do You Have a Muscle Building Plan?
The reason most people fail at building muscle quickly is no different from why people fail to lose weight, meet project deadlines or achieve their New Year’s resolution! If you truly want to build muscle quickly then having a training program and plan in place is extremely important. Many people make the mistake of going about their workout routines haphazardly, weight training whenever they feel like it with no type of schedule in place. But guess what….this only leads to disappointment and you not achieving your goal….learn how to get ripped fast!
You need to get serious about this. You need to setup and stick to a strict workout plan that not only outlines which days of the week you will be training (e.g. Mon, Wed, Fri) but what time you will lift weight, which exercises you will do, how much weight you will be lifting and track how much progress you have made. So before you start….before you even lift a single weight…make sure you have a training program that works all muscle groups of your body, includes cardio, flexibility and resistance training.
If you are a beginner, you should opt for a full body muscle building program that works your entire body with each workout. This will hit all of your major muscle groups while reducing your weekly time commitment, boosting testosterone level and promoting fat burn. This is very advantageous if you are a beginner trying to build muscles quickly as your metabolism will be boosted throughout the day and your endurance levels will consistently increase week after week
However, if you are an experienced weight trainer you will find that the fastest way to build muscle and most effective way is with a comprehensive, split program. Your body is used to being trained hard and to prevent muscle plateau you need to zone in on individual muscle groups and give them an intense muscle workout week after week. As the name suggests, a split program splits your body into sections or muscle groups and each workout will target a particular muscle group. This is why the pros choose this type of workout plan so that they can place maximum attention on 2 to 3 muscle groups per workout allowing for maximum muscle gain. An example of a split program that you could perform would be:
- Monday: Chest and Back
- Wednesday: Legs and Glutes
- Friday: Arms and Abdominals
If you are not sure how to create an effective muscle building program, follow a muscle building program designed by an experienced weight trainer
Tip #2. Train Consistently
One of the hardest parts of any muscle building program is making sure you stick to the program and workout consistently. In order to build muscle quickly you have to embrace the importance of dedication and commitment to your muscle gaining goals. If you only work out when the mood strikes you, you will find it very difficult to get ripped but if you work out regularly, you will be amazed at the results you can achieve.
Motivation is often hard to come by, especially as you get further into your workout program. After three, four, six or even eight weeks of training, it can be very tempting to want to just skip training today, to sleep in, to go straight home from work or to head to a bar to party rather than hit the gym.
One of the most effective ways to prevent this from happening is to have a training buddy or personal trainer. This person can be very valuable in these situations as it is much harder to let down a friend or trainer you are paying than it is to let your own self down.
Another option to keep you motivated and training consistently is to set small goals. Aiming for a certain number of workouts over the next month rather than over the next year or increasing the weight you lift by five pounds rather than 10 pounds each week can really help motivate you to return to the gym.
Other options include having set workout and rest days so you know exactly when you need to exercise; setting regular rewards when goals are met; and adding some cross-training to your program. Sometimes all you need to get you back on track and in the gym is having active alternatives to you regular routine.
Going for a swim instead of a run or playing baseball or ultimate frisbee with some friends is a great way to break the tedium of regular gym workouts. Taking your gym workout outside is also a great option if you want to stay on track but can’t face another day in the gym! Just remember that if you really want to build muscles quickly you must get right back on track after each of these mini breaks.
Tip #3. Diversify Your Program
Consistency may be the key to building muscle quickly but doing the same thing week in, week out can get very boring after a while regardless of how hard you try to stay motivated. Thankfully there are ways to stick with your workout program during these tough times, avoiding boredom or hitting a plateau, through diversification.
Keep Changing The Exercises You Perform
One option for diversifying your muscle building program is to change it up. Ideally, you should only follow a program for six to eight weeks before reviewing your progress and creating a new program. This allows your muscles to be continually challenged as you ramp up the weights and perform more advanced muscle building exercise. And guess what, when your muscle fibers are challenged they will continue to build quickly! If you’ve been using the same workout program for many months this is likely the reason you are not experiencing quicker muscle gain, so consider following a new plan geared towards your newly gained strength and muscle mass.
Keep Changing Your Training Days
Most of us are creatures of habit and this is often reflected in the way we do most things, including working out. If you always train your upper body on Mondays, lower body on Wednesdays, and abs on Fridays, think about changing the days rather than the workouts. For example if possible switch your workouts so you’re doing lower body on Sundays, upper body on Tuesdays, and abs on Thursday. Small changes like these can have a tremendous impact on your motivation and ultimately how fast you build muscle.
Alternate Between Free Weight And Body Weight Exercises
Another great way to diversify your program for quick mass gain is to take your workouts outside. If possible, head outside with some dumbbells and perform free weight and body weight exercises instead of your regular workout. This option not only allows you to try different exercises but gives you a chance to experiment with different reps and sets.
Tip #4. Get Your Rest
Many people believe that it is during a workout that your muscles grow and develop but in actual fact, muscle growth occurs during rest. Each time you workout, tiny tears form in your muscles. During rest (24-48hours after your workout with the help of satellite cells) the body works hard to repair these tears and increase muscle size and volume. If you are serious about building muscle quickly then adding rest days to your workout program is not optional.
If you decide to perform intense workouts each and every day of the week in an attempt to increase muscle growth, you will not only increase your risk of injury but will also reduce muscle growth due to consistent muscle fatigue and muscle degradation. Ideally you will want to allow at least 24-48 hours rest between your workouts. This is much easier to achieve with a split program than a full body program.
If you find it difficult to ‘rest’ on your rest days, try some light cardio on these days or doing something fun and active such as rollerblading, taking a long walk, playing in the park or a swim instead of weight training.
Tip #5. Use The Best Fuel For Your Muscles
Eating the muscle building nutrients your body requires is extremely important if you are trying to build muscle quickly. Eating adequate amounts of protein should be top priority.
Increase Your Protein and Complex Carbohydrate Intake
Protein plays an extremely important role in helping the body repair itself and build lean muscle mass. It is very important that your diet program include protein rich foods and protein supplements such as Serious Mass. Complex carbohydrates such as whole grains, brown rice and oatmeal must also be on the menu daily while staying away from foods high in sugars and saturated fats.
Eat Lots, Eat Small!
In addition to eating the right food you must eat frequently when you are trying to build muscle. At least five to seven small meals throughout the day is more beneficial to your efforts than two or three large meals. Keeping the meals you eat clean and natural will go a long way to helping you build muscle quickly.
Drink More Water
Finally, be sure to drink plenty of clean water. Staying hydrated is also important for helping the body repair itself and increase your muscle mass.
Tip #6. Double Up On Your Trouble Muscles!
Doubling up the training on your weak muscle groups can be very beneficial if you are trying to build muscle quick. Most people tend to work on their strong areas avoiding weak muscle groups. Ignoring any muscle group will negatively impact your overall strength and appearance.
Do not leave any major muscle groups out of the workout plan. Training your weaker muscle groups at the beginning and again at the end of your workout session adds additional loads to these muscles allowing you to hit weak muscle group from different angles for maximum muscle gain.
Tip #7. Controlled Continuous Motion and Perfect Form
Building muscle quickly is not only about the right workout program. Proper form and motion through your exercise is vital. Working your muscles slowly using moderate to heavy weight is an excellent way to not only build muscle but also strength.
The 3-0-1-0 Rep Tempo
One way to build muscle fast through motion is to follow the 3-0-1-0 repetition tempo. This is much simpler than it sounds! For example if using this tempo for bicep curls you would take three seconds to lower the weight to the start position (3), then immediately (0) raise the weight back up within one second (1) and then immediately (3) begin to lower the weight to its start position again. The zeros in the tempo indicate that you do not hold the weight or rest at the end of each motion. This method adds additional tension and stress to the muscles, causing more tears which will ultimately increase the rate of fast quality muscle growth.
Maintain Perfect Form
Maintaining perfect form as you workout is important to ensure you are not only working the target muscles that are meant to be worked but that you are working the muscles effectively. Often people will compensate for weak stabilizer muscles by using other muscle groups and momentum to lift the weight. A classic example that you see in professional gyms all the time is muscle enthusiasts performing bicep curls by swinging their upper body back and forth to help them lift the dumbbells. This is very dangerous and can result in serious injury.
If you want to build muscles quickly without risking injury, it is much better to perform the exercises correctly with a lighter weight than to use a heavier weight with improper form. Rehabilitation will set you back financially further delaying your muscle gain.
As you can see, building muscles quickly takes a lot of planning and fore thought. However, if you are prepared to put in the time and effort you will be rewarded with the muscle mass and definition you are looking for while avoiding injury.
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