Some of the previous fitness tips I’ve written have been about losing weight, but many members have asked me how they can gain weight or most importantly, gain muscle fast. The truth is there’s no easy way to build your muscles fast.
The following article will explain that if you’re willing to put in the work in the gym, you can build your muscles a lot quicker than you think. It’s all about training properly instead of just going through the same motions week after week.
BUILD MUSCLES FAST WITH THE RIGHT WORKOUT
HOW LONG SHOULD I WORKOUT FOR?
The short answer to this question is 1 hour, no longer. But in this 1 hour or even less, if you’re just beginning a weight program is to train. Spending 1 hour in the gym will not suffice, you need to be training. If you do 15 x 1-minute sets and rest for 3 minutes in between sets, you’ll be in the gym for 1 hour and you’ll only have trained for 15 minutes, the other 45 minutes you were resting.
Try doing your sets and having no more than 1 minute rest time between sets as a maximum. Train your whole body in no more than 3 workouts per week. Only do cardio work 1-2 times per week; the more cardio you do, the more calories you’ll burn and the longer it’ll take to build muscle.
WHAT EXERCISES SHOULD I BE DOING?
Stick to the basics, whether you are under or over 40 years of age. Concentrate on the big compound movements like bench presses, bent over barbell rows, squats and leg presses. If you train hard enough with medium to heavy weights on those exercises I just mentioned, doing reps around 8-12, it’s probably not even necessary to do much more.
Medium to heavy rowing exercises will blast your entire back muscles and make your biceps and shoulders grow as well. Bench presses will not only make your chest big and strong but will stimulate fantastic growth in your triceps and shoulders also.
Doing intense and regular leg workouts with only squats and/or leg presses will force every part of your legs, quadriceps, hamstrings and calves to grow.
ANY SPECIAL TECHNIQUES FOR RAPID MUSCLE GROWTH?
Yes, there sure is. They’re called drop down sets. And yes, they’re going to hurt but they can stimulate in 1 workout what will normally take 3-4 workouts to do without them. Drop down sets work extremely well when you have a training partner but can still be just as effective when training on your own, let me explain.
Let’s say you’re doing bench presses with your maximum weight of 80kg, that’s 40kg either side of the bar, at this weight you can do 8 reps till failure. You do your 8 reps then immediately take off approximately 20% of the weight off the bar, then immediately do another set to failure, then take another 20% off and do a third and final drop down set to failure.
The key here is to have little or no break in between these 3 sets, this will keep the tension on the muscles you’re working till complete exhaustion.
ONE FINAL TIP
REST. You stimulate growth when you’re working out. You actually do the growing when you’re resting. I also suggest eating more protein in your diet. Foods like beef, chicken, pork, fish and eggs supply the amino acids to rebuild and grow new muscle.