how to build muscles

Building muscles fast require that you do a few things properly. And it’s essential that you incorporate effective muscle building strategies if you are serious about building quality muscle. So, what I’m going to do is share with you the fastest way to build muscles.

Here below are some basic building muscle mass tips and of course, these are just tips and are not comprehensive:

a) Eat And Eat. To build muscles, you must eat and then eat again. You must consume more calories than you burn them. After all you are adding mass to your body and where do those mass come from if you have insufficient calories to build them?

However, try to choose good calories such as protein and complex carbohydrate. Calories from fats and alcohol do not count.

2) Up Protein Consumption. Proteins are muscle builders. Another thing you should focus on when trying to build your muscles fast is nutrition. You must make sure that you consume enough protein. You should consume about one gram of protein per pound of your body weight everyday if you want to build muscle mass fast. If you don’t get enough protein, your muscles won’t grow since you are not feeding them.

Make sure you eat alot of protein and carbs. You should eat at least 1 gram of protein per pound of bodyweight and 1.5 grams of carbs per pound of bodyweight.

An example would be if you weighed 180 pounds, you would intake 180 grams of protein and 270 grams of carbs.

Also, be sure to add these proteins to your meal plan: eggs, steak, beef, chicken, salmon, and cottage cheese. And for carbs, add these to your meal plan: pasta, brown rice, apples, oatmeal, and whole wheat bread.

3) Health Supplements. The fastest way to build muscles also includes one more thing. It requires that you take supplements. The supplements you should consume are whey protein, creatine monohydrate, bcaa (branch chain amino acids), and vitamins. All of these supplements are safe and won’t cause you any harm.

To get the best results from the supplements, drink your whey protein with complex carbs (apple, oatmeal, or banana) about 1 hour before your workout. And drink another whey protein shake with simple carbs (gatorade, honey, a few pieces of white bread with jelly, or baked potato) immediately after your workout.

Also, after your workout, take your creatine and bcaa with your whey protein shake.

Many people erroneously think that they do not need to take supplement to build muscles or supplements are not good for health. Hey, health supplements are food for your body and if chosen correctly, they can help you to build muscles faster.

For those of you who think that supplements are harmful chemicals, then why are they called health supplements instead of drugs?

For instance, some your protein sources come from eating meat. However, too much meat can cause complications such as most meats contain saturated fat which can clog your heart and arteries. So instead of eating too much meat, you can take protein supplements to get your protein.

Also take multivitamins for anti-oxidant protection and to aid faster recovery.

4) Lift Weights. This is a bit of a misnomer. If you want to gain muscle mass fast, you must not only lift weights, you must lift heavy weights and lift them through compound exercises.

You should train at least 3 times a week. Make sure you add compound lifts to your workouts. Compound lifts consist of squats, bench press, military press, and deadlifts.

Also, be sure to change up your workouts every 4 weeks. Changing your workouts will force your muscles to continue to grow. If you keep doing the same workout and same exercises over and over again, your muscles will get use to it and stop growing.

Compound exercises like deadlift and squats work many muscle parts at the same time, that means you work almost your entire musculature instead of a single muscle group like say, dumbbell bicep curls.

However, the correct lifting technique and form of lifting is very important so as to prevent injuries and make your training more effective.

5) Lift Free Weights. Use free weights like dumbells and barbells to recruit more muscle stabilizing and therefore more muscle fibers can be worked on. The more muscles you work on, the bigger they will become.

6) Get Enough Sleep And Rest. Have rest days in between your workout days and do not work the same muscle group more than twice a week. This is because your muscles need to recover from your workout to grow. More is not better in this game.

You should also get more than 8 hours of sleep if possible. Contrary to popular belief, your muscle grow when you sleep, not in the gym.

If you practice the above routine consistently, you will strat building muscles fast. Of course there are many more things you will need to know to build muscle mass effectively, but the above tips should get you along the road.

Just thought you may be interested in reading this guide: Muscle Milk and Protein Drink