How To Build Muscle Fast - Part 1

When pressed, most guys will freely admit that they'd like to add more muscle mass to thier bodies.  While the goal of building muscle is shared by many, everybody seems to have a different approach to actually making it happen.

In order to build muscle fast, you must have a well thought out plan of attack...An integrated bodybuilding style training approach that encompasses weight training, bodybuilding nutrition, motivation and mental preparation and intelligent rest and recovery.

The purpose of this integrated bodybuilding program is to carry you through the inevitable "bumps in the road", by keeping you on-track- progressively moving towards your goals.

If you want to build muscle mass fast, but don't know where to begin, simply impliment these practical tips, one at a time. By doing this, you'll literally "jumpstart" your weight training workouts and your bodybuilding nutrition plan and propell yourself towards  the goal of being able to build muscle faster than you ever thought possible!

Tips To Build Muscle Fast

In order to build muscle fast, you must stimulate your muscles to grow.

It's no secret that in order to build muscle, you must first stimulate muscle growth by performing some type of resistance training. While bodybuilding style free weight workouts have long been considered the ideal form of resistance trainng to build msucle fast, it is possible to build muscle by incorporating different styles of resistance training into your routine.

Common forms of muscle building resistance training include...

Free Weights
Dumbbell Training
Kettlebell Training
Bodyweight Exercises

The rule of thumb here is that basically anything that provides an overload to your muscles will help to strength and build muscle mass!

What is an overload you ask? 

An overload is anthing that above and beyond what your muscles have experienced before.  Forms of overload that will help you build msucle faster include...

Increasing the weight that you train with
Increasing the number of sets, repetitions or exercises in your workout
Changing the order of your exercises
Increasing or decreasing the amount of rest between sets or workouts.
  
The style of resistance training that you decide to implimnent will be determined to a large extent by your goals.  If you are trying to build muscle fast, then heavy free weight workouts are the way to go!

If you've been training with free weights for a while now, you may need to apply an overload to your muscles other than simply increasing the amount of weight that you train with.

In my experience, nothing builds muscle mass faster than a heavy, hard hitting free weight workout program.  To get specific and really lay out some info that you can use, here is my advice when it comes to structuring your bodybuilding workouts...

Warning...

If you are a beginner or just starting back after a long lay-off, it's a good idea to ease into more intense workouts over time.  If you go all out in the beginning and hurt yourself, you are guaranteed to not build any muscle mass at all!

1.) IN the beginning, Each workout should target only 1 bodypart.

Not only does this allow you to give each bodypart the attention and intensity that it deserves, but is also helps to limit the length of your bodybuilding workouts.

2.) Train each bodypart only 1 time each week. 

After you have gained a base level of strength and muscle mass, it may be ok on occasion to train a few bodyparts more than once each week, but not for a long period of time.

3.)  Each workout should last between 20 - 40 minutes.

Ok I admit it, I'm a minimalist.  I like get the most bang for my muscle building buck, so to speak.  While 20 minutes does not seem like enoughtime to fit in a complete muscle building workout, if you are applying the right intensity level to your training sessions, 20 minutes is more than enough!

4.) Target 6 - 8 repetitions per set.

While there are may conflicting views out there about the ideal muscle building rep range, I have had a lot of muscle building success (my client have too) targeting the 6 - 8 repetitions.  Using weights that allow you to fit into This repetition range, you will generally accomplish 2 very important things.

*You willbe using a weight that will be heavy enought to get the muscle building process moving along.

*You will simultaneously be training with a weight that islight enough to limit your risk of injury.

2.)  Perform 3 - 9 sets per bodypart total.

This ensures that you are working each body part enought to stimulate muscle growth, but not so much that your workouts turn into 2 hour marathon sessions!

If you neglect even one muscle building component of your integrated training program, you will not build any muscle at all!

Here is a quick and easy way to get your muscle building program started off on the right foot!