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[H1134]How To Get Big Muscles Fast

by Anthony Jansen, Ant

Building a lean and masculine body is the dream if not wish of every male. The challenge for most males to gain those big muscles fast without relying on steroids or any other type of supplements. In order to achieve that, one must be extremely discipline and must be ready to commit and to training routines and diet. You will probably need to reschedule your tasks and set aside some time for gym workouts and some changes to your diet. However, there are certain ways which can help you get big muscles fast.

1) Fish And Foods With Omega-3 Fatty Acids.

Consuming fish and foods with omega-3 fatty acids will indirectly help you to gain big muscles fast. Fishes with lots of omega-3 fatty acids are such as sardines, tuna and herring, salmon, lake trout and mackerel. Other than fishes, walnuts, cauliflower, cabbage, oregano, spinach are also all rich in omega-3 fatty acids. As a result, when consuming these foods, our muscle will be more sensitive to insulin which aids to fuel the glycogen storage and also the entry of amino acid into the muscles. These are done while preserving glutamine - a key nutrient for protein metabolism and preventing muscle deterioration.

2) Sodium consumption

Sodium is a mineral where it encourages muscle growth by increasing the muscle cell fluid volume. It can benefit you by increasing carbohydrate storage and the absorption of amino acids into your body. Thus, you will gain more strength, avoid soft tissue injuries and muscle strains, and also improve the responsiveness of muscles towards insulin.

3) Weights training

If you wish to gain big muscles fast, there is no way not to use weights. Resistance training is definitely a must if one is to gain mass muscle in a short time. It also means that joining your local gym is almost necessary. There are courses on the internet which shows you the guide to workout routines for maximum muscle gain effect.

Other than these, there are many other ways to quickly gain big muscles fast and to burn fat in a significantly shorter time. Some trainers will reveal to you their secrets through their courses, but of course with a certain fees.

Your days to work out are as follow:

Week 1 - Tuesday and Thursday
Week 2 - Tuesday and Thursday
Week 3 - Monday, Tuesday, Friday
Week 4 - Monday, Tuesday, Friday
Week 5 - Monday, Tuesday, Thursday, Friday
Week 6 - Monday, Tuesday, Thursday, Friday

The duration of break between sets is 1 minute.

Begin with a set of dumbbells. You will then be performing about 12-15 repetitions per exercise set. The weights should not be too heavy or too light, but of one that can exceed 15 repetitions.

You can start out with 2 or 5 lbs dumbbells for upper body exercises and 5 or 10 lbs dumbbells for your lower body exercises.

The next step is to warm up. You can warm-up by doing jumping jacks of 2 sets x 20. You can also warm up with high knee drills of 1 set x 20.
This is to prepare your joints, cardio-respiratory system and also your connective tissues for your workout.

Once you've warmed up, it's time to go on to the exercises.

Lower Body Exercises

Exercise 1: Dumbell squats 2 sets x 12-15 reps

Instructions:

1) Hold the dumbbells and let your arms hang loose down at both sides.
2) Stand with your feet just a little wider than your hip width apart and bend your knees slightly.
3) Lower your body by flexing the hips and knees. Your upper body then flex forward at the hips just a little (maybe about 5?) during movement. Be sure to ?sit back? sp that your knees stay over the feet.
4) Once your thighs are parallel to the floor, return to the start position.

5) Keep your head and back straight in a neutral position. Keep your weight over the middle of foot and heel, but not the toes.

6) Do not allow your knees to go beyond the toes. Also keep your abdomen tight throughout the routines by drawing your stomach towards the spine.

Exercise 2: Dumbell Sumo Squat 2 sets x 12-15 reps

Instructions:

1) Hold the dumbbells in each hand between your legs. You may also hold one larger dumbbell in both of your hands.

2) Place your feet to be wider than your shoulder width and make sure your toes are pointed out slightly outward.

3) Next, squat down until the dumbbells are almost touching the ground.

4) Drop your hips back and down while at the same time, your knees should be directly above the feet.

5) Repeat the process until your desired repetition of routines.

Upper Body

Exercise 3: Dumbbell Fly 2 sets x 12-15 reps

Instructions:

1) Sit an upright position on a bench. Hold the dumbbells in both your hand.

2) Slowly lie onto your back while brining the dumbbells in our hands towards the shoulders. Put the dumbbells above the chest facing each other.

3) Lower the dumbbells away from each other while keeping your elbows slightly bent.

4) Position the upper arm to be parallel to the ground before returning to the start position and repeat the process.

Exercise 4: Bench Press (dumbbell) 2 sets x 12-15 reps

Instructions:

1) Sit in an upright position on a flat bench with your dumbbells in your hands.

2) Start by lying onto your back and bring the dumbbells towards your shoulders. Press the dumbbells above the chest while your palms are facing forward.

3) Lower the dumbbells and keep your forearms vertical to the floor and your hands aligned at the mid chest area.

4) Let the upper arms go slightly parallel to the floor and press the dumbbells back to the start position.

5) To end the routines, position the dumbbells on your shoulders and return the seated upright position.

Remember to stretch your muscles after the workouts. If you feel dizzy, do take a 2 to 3 minutes break. Consume water before and after you workout.

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