Fast Ways To Build Muscle   by Pascal Imprimatur

in Health / Fitness    (submitted 2009-04-03)

If you are looking for ways to build muscle fast then you are going to need a good strategy that works regardless of your current fitness level and without having to spend hours in the gym. There are a few ways that you can do it, but you have to make the commitment if you really want to build muscle in a hurry. It is going to take some hard work and heavy lifting, but if you are dedicated then there is no reason that it cannot be done. To help you learn how to do it, I've create a short list of things to do to start building muscle fast.



1. Ditch the light weight and start lifting heavy. You don't need to max out every time, but you definitely need to use a weight that leaves you winded after each set. Anything less than that will not work.



2. Switch from high reps to low reps. 10-12 reps won't cut it; you'll need between 4-8 reps to really start building muscle fast. This will train your body to recruit more muscle and it will need to make more to do that. This is a very important step.



3. Start making sure that you are getting 150-200 grams of protein per day from various sources. Don't just drink a bunch of shakes to fulfill this requirement. You will need a variety of short and long-term protein sources. Whey is great for pre and post workout, but other forms of protein that are break down more slowly are just as important. Consider some cottage cheese, legumes, eggs, and other dairy proteins.



4. Use proper form and slow down your repetitions. Even if you only do 1 rep at max weight, then you are much better off than 10 fast reps at a low weight. You should be stressing your body at each repetition, so don't hurt yourself short by going too fast.



5. Go until you get the "pump." You know what it is, and if you've never felt it before than you will definitely recognize it when it happens. The pump is when your muscle is so full of blood that it feels like it is going to explode. This means that your body recognizes the fact that your muscles are being broken down and it responds by flooding the area with blood to help speed up the healing. This is when you know you've done at least the minimum effort for the day.



There is no secret to build muscle fast that doesn't require some serious work in the gym, but if you are willing to make it happen then you will start to feel the effects very quickly. Typically, this can take a week or two to really start to see and feel the difference, so if you are trying to get that perfect beach bod then give yourself at least 2-4 weeks to get started. If you really want to get that extra pump, then consider some supplements to help you out. If you follow this routine to the letter, then you really want need them.

About the Author

We've got another article about ways to build muscle fast right here for you! If you want to become more muscular fast then check out our main website at build chest muscle fast as well.