big muscles fast is not easy if you don't know what you're doing.
The truth is many people don't really know how to get big muscles
fast with bodybuilding due to misinformation or wrong advice.
As a result, they are simply making mistakes in their approach
to muscle building. Let's face it, we are all doomed to make mistakes
in life but the most important thing to remember is to learn from
them and stop making them. In this article, am going to highlight
a few key points which are crucial to get big muscles fast.
not going to shock your muscles into growth if you don't hit them
hard enough. If you keep using light weights, you're not stressing
your muscle fibers enough. Muscles need to be depleted so that
the process of repair and rebuild occur for muscle growth. For
that to happen, you need to train with more intensity and lift
you keep hitting the same muscle groups too many times per week,
your muscles are not going to develop like they should. It's true
you will get a nice pump but this is only temporary as real muscle
gains are not made in the gym. It's not uncommon to see guys training
their biceps 3-4 times per week. Getting that arm pump feeling
is fantastic but you're going to easily overtrain your biceps
with this strategy. Your muscles need to recover for growth via
proper nutrition and rest.
train for hours
people believe that lengthy training sessions equal to bigger
muscles, but that's a big myth. You should focus more on quality
training instead of quantity. In fact, you only need 30-45 minutes
of heavy lifting and call it a day. Don't go overboard and try
doing more than what is recommended. During weight training, your
testosterone levels increase but after some time, they will naturally
plummet while cortisol levels increase. Cortisol is a stress hormone
and increased levels of this hormone will eat at your muscles
and make you prone for fat storage. Hitting your muscles hard
and getting out of the gym fast is key.
to the law of progressive overload
overload means gradually increasing the stress on your body during
exercise. This can be done by gradually increasing your weights
or sets in order to make your muscles constantly adapt and grow.
If you keep doing the same thing over and over again, there is
no progressive overload hence no room for progress. Whatever you
do, try varying your workout and placing more stress on your muscles.
If two weeks ago you lifted a 20 pound dumbbell, try to attempt
a 22 pound dumbbell this time.
key to get big muscles is not doing bicep curls. The biceps is
only a small muscle. You need to focus on bigger muscle groups
like chest, back and legs as this is where lies an impressive
physique. So instead of focusing on isolation exercises like bicep
curls, perform compound movement exercises which target several
muscle groups at once like bench press, military press, deadlifts,
rows, squats, dips, pull-ups, chin-ups, push-ups. These exercises
boost testosterone production and build the most muscles. It's
easier to get big muscles with compound exercises as they allow
you to lift heavier loads.
is crucial if you want to make muscle gains as muscles grow when
you are resting not when you're training. Get enough quality sleep
each night such that when you wake up, you're fit and not tired.
like a champ
matter how effective your training program is, you won't achieve
optimal muscle gains if you don't eat properly and consume enough
calories. Nutrition is the most important aspect if you want to
get big muscles fast. Knowing what kinds of foods to eat, the
number of meals and the frequency of your meals are vital for
success. Your primary focus should be on nutrient-dense foods
notably complex carbs, lean protein and healthy fats. For your
protein needs, try getting 1 pound of protein per pound of body
weight. For example if you weigh 150 pounds, you'll need 150 grams
of protein daily. You should aim for 5-6 meals per day and eat
every 3 hours or so.
There you are, next time you ask yourself "how to get big
muscles fast with bodybuilding", refer to these 7 sure-fire
muscle-building tips in order to accomplish your goal.
more insider tips and in-depth advice on muscle-building, I strongly
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.