The first and the most important step is that you have to lift weights. To really build muscle mass fast you have to increase the weights every workout. The more you pressurize the body the more it will be forced to adapt. That is if you want bigger biceps you have to lift more. But, you have to do it in small incremental steps. Do not become overambitious and cause injury to yourself.
Train arduously for muscle growth. The way to go about it is to train for eight to ten reps on any given exercise and six to nine sets per body part. A rep is a single cycle of lifting and lowering the weights. A number of consecutive reps without rest is called a set. If you lower the amount of reps you do, you won’t see much muscle growth, but at the same time, if you increase the amount of reps you do your body might not be able to take the strain. Find a happy medium that works well for your body and keep at it.
You have to focus on eating a proper diet. Without a good diet plan all the working out may not produce the results that you want. Basically you have to eat big. But, this does not mean you get to gorge on any kind of food that you want to. Skip junk food. Eat a balanced diet consisting of carbohydrates, protein and fat. Increase protein content in your diet. More protein is needed to repair the tears in your tissue that come from working out. There are many formulae to calculate the amount of protein you need in your diet. Generally speaking though, you need to eat one gram of protein for every pound of your body weight. So, if you weigh 175 pounds you should be eating 175 grams of protein. Good sources of protein are chicken, pork, fish, eggs, nuts etc.
Drinking more water is very important. It is very important for gaining strength and keeping your energy levels consistent. If you have trouble drinking a lot of water per day, try include them in your protein shakes. Ideally you should be drinking 8-10 glasses of water every day.
Sleep and relaxation are as important as the rest of these steps for building muscle mass fast fast. Tissue repairs itself best when you are sleeping. This is because the growth hormones are at their peak during sleep. Metabolism slows down which is good for building muscles. If you are stressed out then the body produces hormones which are counter effective for muscle building. So get at least 8 hours of sleep every night!
Always remember that Rome was not built in a day. Building muscle mass will take some time, but if your consistent and stick to the outline above, you’ll begin seeing results within the first two weeks.
For additional steps on how to build muscle mass fast, check out Vince DelMonte’s No-Nonsense Muscle Building Program.
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