Need to Build Muscle Quick? Learn How…

As anyone associated with bodybuilding will agree, there is no shortcut to building muscles. I can almost hear you asking – then why this article? Make no mistake, there is no shortcut to building muscles but you can quicken the process. And here are some tips which will help you in doing just that.

Tip #1 – Don’t go beyond 10 reps

We all know how important weightlifting is to ensure the development of muscles. So, if you want to build muscle lift heavier weights a smaller number of times instead of lifting lighter weights more times.  This is especially true for people who find it difficult to gain weight.

Tip # 2 – Decrease the amount of time that you workout

Rather than have a long and slow session aim to have a shorter but more fruitful session. This in turn increases the capacity of your body to push itself more.  So you can have sessions made up of not more than 10 reps for each set and not more than 6 sets for each body part. Initially you can give your body time to adapt. But as days go by try to finish each session faster than before and you will have muscles building faster. Again initially you might feel out of shape but soon you will begin to enjoy the challenge of pushing your body further.

Tip # 3 – Don’t do more than one exercise per muscle group

Yes, this is necessary. What are your goals? You want to encourage your muscles to grow. You do not want them to be exhausted.  For example if you are doing the bench press.  You do your first set with 185 lbs and then increase it to 195 lbs, third one with 205 lbs and the last with 215 lbs. If we assume that you have done at least 10 reps per set, is it not enough exercise for your chest? So, it is time to move to the next exercise.

Tip # 4 – Avoid doing cardio exercises

Cardio exercises are great for reducing fat in the body but they are not good for building muscles. In fact by doing cardio exercise you will counteract the effects of lifting weights. But, if it is absolutely important for you to do these exercises then it is best you do it immediately after your bodybuilding session is over.

Tip # 5 – Increase your protein intake

Proteins are necessary to build muscles. So, increase the intake of protein rich food like egg whites, chicken, fish, milk etc. Increasing the protein intake does not mean leaving out the carbs and fat. Eat a balanced diet and small meals 5-6 times a day.

Tip # 6 – Don’t forget to rest

All your hard work will come to naught if you don’t give adequate rest to your body. Remember tissues get rebuilt when you are sleeping. Also stress releases hormones which are counterproductive to muscle growth. So relax and take adequate rest.

If you want more tips and strategies to help you build muscle quick, check out Vince DelMonte’s No-Nonsense Muscle Building Program.