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[W105]Way To Build Muscle

by Luke Johnstone, Luk

And most importantly…this article will help you grow a hell of a lot bigger!

DO THESE EXERCISES

Dips, Chin Ups, Bench Press, Rows, Squats, Lunges, Deadlifts. These exercises are the most efficient exercises to build muscle. They use more than one muscle, enable you to lift a lot more weight and they stimulate the release of our powerful muscle building hormones, Testosterone and Growth Hormone.

You may notice that I didn’t include any arm exercises. This is because exercises like bench press, dips and chin ups build bigger arms much faster than bicep curls or triceps kickbacks.

DO ONLY ONE SET TO FAILURE

Once you have taken a muscle to complete failure, there is no need to do any more work. You have done all that is necessary to stimulate muscle growth. Now all you have to do is give your muscles enough time to recover and grow stronger. Doing any more work, is then pointless and can interfere with your recovery.

I should mention that if you can do another set with the same weight, for the same or more reps, then you obviously didn’t do the first set hard enough.

GET STRONGER

Strength gains directly relate to muscle gains. Each week you should strive to lift more weight or do more reps. This progression forces the body to adapt and grow bigger to better handle the stress we are subjecting it to.

So it isn’t the amount of work that determines your results, but how strong you get. Strive to lift as much weight as possible in the 6-10 rep range.

TRAIN ONLY ONCE A WEEK

Never train a muscle more frequently then once a week. Muscles do not grow with training. Yes training is the stimulus for growth, but if you don’t give your muscles enough rest, recovery and food, you will never gain a pound of muscle.

After going to failure, your muscles need 48-72 hours to recover and regain the condition they were in before the workout. They then need another 2-4 days to overcompensate, adapt and grow stronger. Statistics show that muscles are still growing stronger up to 21 days after a workout! This is more common in hard training elite athletes, but for building muscle once a week is perfect.

EAT, EAT AND EAT SOME MORE

The main reason so many fail to gain muscle, is because they struggle to eat enough. This is crucial. Don’t waste all of your hard work at the gym by neglecting your food intake. A good starting point is to eat 16 calories per pound of bodyweight.

Focus entirely on eating enough food everyday. Forget about the excessive protein requirements that are recommended. Large amounts of protein (more than 1 gram per pound of bodyweight) are simply recommendations and have no backing in science. Several studies show that there is no benefit in increasing your protein intake to build muscle.

Don’t take my word for it though. One of the greatest natural bodybuilders of all time, Bill Pearl recommends that any more than half a gram of protein per pound of bodyweight will simply go to waste. There are many other athletes that eat very little protein and are extremely muscular. Guys like Mike Mentzer, Andreas Cahling and Carl Lewis are just a few I can name off the top of my head.

The reason protein powders work is because it is a convenient way to get in enough calories. Protein won’t help you build any muscle if you aren’t eating enough total calories.

MEASURE YOUR PROGRESS

Before you start, measure your biceps, chest, thighs, and any other muscle you wish to increase in size. After 2 weeks of consistent training and eating measure again. If you haven’t added at least ¼ to ½ inch to any measurements, increase your daily caloric target by 500.

So just remember, train hard with the big lifts, eat a lot of food and give yourself plenty of rest. In no time you will have to go and buy some new shirts to fit into!

So you want to know the best way to build muscle fast? Before you learn that it is important that you know how muscle is built so here is the basics:

The process of how muscle is built may sound complicated but it is surprisingly quite simple. Your muscles grow when they are put under extreme stress, such as lifting heavy weights. Once you pick up these heavy weights and apply that extreme stress to your muscles the muscles will begin to have small tears in the muscle fibers. The body will then begin to repair these small tears and they will also build stronger muscle fibers to prevent future tears.

So, when you lift heavy weights your muscles tear and the body repairs them stronger than they were before to prevent further tears from that same level of stress, its that simple.

That is the basics that you should understand before you even begin lifting weights to build muscle fast. Now, here are some guidelines on the fastest way to build muscle.

The best way to build muscle fast is to apply the greatest amount of stress possible to the muscles and you want to do this in the shortest possible time. The best way to achieve this is to do the heaviest weight you can do over the fewest repetitions. I would recommend that you do the heaviest weight you can do no more than 5 to 7 repetitions each set. I would also recommend you do 3 sets, you can do 4 but 3 is better with heavy weight.

The reason you want to do few reps and few sets rather than a lot of reps over a lot of sets is because your body will begin to break down your muscles for energy to support your efforts. So you will be doing the opposite of what you want which is to build muscle fast.

The next thing you must do is to workout about one hour. If you work out anymore than one hour your body will begin to destroy the muscles as explained above. You also need to eat a good healthy diet with about 40% carbs, 40% protein, and 20% fats such as olive oil. The diet will help you to get the energy you will need when working out.

When looking for the fastest way to build muscle all you need to do is lift heavy weights for few reps and few sets, eat a good balanced diet, and watch the amount of time you lift.

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Both Luke Johnstone & Mike Parker are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Luke Johnstone has sinced written about articles on various topics from Gym, Lose Weight and Fitness. Luke Johnstone recently managed to get a six pack for the first time in his life. He did this eating whatever he wanted, pigging out occasionally and training only 90 minutes a week. For photo proof, as well as a free report outlining how he did it, vi. Luke Johnstone's top article generates over 14800 views. to your Favourites.

Mike Parker has sinced written about articles on various topics from Acne, Bodybuilding Supplements and Build Muscle. Mike Parker invites to visit his website for ways to build muscle and attract women. Get your free copy of "How Your Physique Affects the F. Mike Parker's top article generates over 14800 views. to your Favourites.