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If you're looking for information on
how build muscle fast, there's a lot of good advice on
strength training available online, particularly as the sciences
involved in weight lifting become better understood. Here are some of
the best tips and techniques being talked about today to help you
build muscle fast:
1) Develop and apply good physical form every time you lift,
particularly when you're just beginning a strength training program.
Set your goals realistically and push yourself gradually over time. If
you're a beginner, don't train to failure. If you experience any pain
when exercising, stop immediately and find out the reason before
continuing. You don't want to make an injury worse.
2) Start your workout with basic, multi-muscle group exercises that
allow you to lift more overall weight while you're fresh. Exercises of
this type include squats for your legs, the overhead press for your
deltoids, and the bench press for your chest muscles. Remember, you're
strength training both to build muscle fat loss.
3) You should understand and apply the principle of 'progressive
loading'. Beginning strength trainers typically bulk up their existing
muscle mass in the early stages of their program, but then results
tend to start fading. Trainers then either need to start increasing
the number of repetitions they perform or increase the amount of
weight they're lifting to sustain further muscle growth.
4) Using 'forced reps' is a way to extend your set and keep up the
intensity just beyond failure. Once you reach initial failure in a set
and can't lift anymore, have your training partner help you just
enough to get you through 2 or 3 more reps. Doing this optimizes the
stress being applied to the muscle fibers which, in effect, overloads
them. You can only do this during the last set of a particular
exercise as your muscles are now past the point of failure.
5) When you exercise, your muscles incurs damage in the form of many
little 'micro-tears'. As you recover from your workouts, your muscles
repair those tears and your muscles grow as a result. You have to give
them the right amount of rest, and feed them well, to help them heal.
A high protein, medium-to-low fat diet will help your muscles heal and
grow faster.
6) Put your mind to work during your workout by visualizing 'build
muscle fat loss' and the positive effects your workout is having on
your muscles. Instead of daydreaming about that babe or hunk next to
you at the gym, try to get into that so-called mental 'zone' where the
endorphins flow readily and your body and mind seem one. And if you
need to crank up your iTunes to get it going, then so be it.
7) Don't overdo the cardio. Cardio activity releases 'catabolic'
hormones into the body, which have the counter-productive effect of
breaking down muscle tissue instead of building it up. If you have to
do cardio for weight loss, do it for no more than 20 minutes
immediately after your weight training, or only briefly on your
in-between lifting days. Remember, your primary objective is to build muscle fat loss is purely secondary.
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If you're looking for a training program that can help you build
muscle fast,
read my review of Jon Benson's revolutionary '7
Minute Muscle' regimen!
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