Building Lean Muscle

Building muscles quickly is very easy to do. Following a few basic fundamentals will allow you to pack on quality muscles within a couple weeks. You have to be consistent, though. So, what I’m going to share with you are some basic fundamentals that will allow you to quickly build muscles the easy way.

The fundamentals are:

1. Nutrition. This is probably the most overlooked fundamental when it comes to building muscles. Most weightlifters train hard, but they overlook the nutrition part. Eating the right foods is just as important as training. You have to eat right to gain quality muscles.

When trying to build muscles quickly, make sure you eat alot of protein and carbohydrates. You should try to consume at least 1.5 grams of protein per pound of bodyweight everyday. And roughly 2-3 grams of carbs per pound of bodyweight.

An example would be if you weighed 170 pounds, your protein intake would be 255 grams and your carb intake would be 340-510 grams.

2. Training. Make sure you train heavy. And by heavy, I mean weight that you struggle with. If you can bench press 135 pounds for 20 reps, don’t go in the gym and do 3 sets of 8 reps with 135 pounds. Go heavier. Do 205 pounds instead.

By lifting heavier, you’ll place stress on your muscles, which will break them down. If you workout with light weight all the time, you will stop growing. So, add more weight.

Also, be sure to have a spotter. If you’re doing heavier weight than you normally do, you need to have someone there with you to make sure you don’t hurt yourself. Even the strongest guys in the gym need a spot.

 

 

Add compound lifts to your workouts. This will allow you to quickly build muscles the easy way. Some great mass building exercises are bench press, squats, standing barbell curl, military press, and deadlifts.

3. Rest. When trying to build muscles quickly, there’s nothing that’ll slow you down more than over training. You shouldn’t be in the gym 3 hours a day, 7 days a week. Give your body time to recover from your workouts.

Try to get at least 6 hours of sleep every night. When you do, you’ll notice an increase in your recovery time.

Those are the basic fundamentals that you can use to quickly build muscles. Make sure you set some goals, follow these tips, and watch how fast you pack on quality, hard, and lean muscle.

 

Do you want to build muscles? Where do you start and where do you get all the information from? Even though there is a lot of information on the internet, much of it is contradictory and the beginner oftentimes does not know what to believe. However, especially when you start out with building muscles it is vital that you get the right information before you begin. Why? Because body building can be a potentially dangerous sport, if you don’t know what you are doing. I had a friend, Mike, who was very enthusiastic about getting his dream body. So he went to the local gym next door just to find out that he strained his back right away. He had enough of building up muscles but rather goes to his physiotherapist to get his back right. This example is not to scare you but just to keep you aware that knowing what you are doing is a good idea, especially for body building. Yes, you will find a lot of good information on the internet and there are some good sources where you can even get online support. However it might also be a good idea to get an additional trainer in the gym who will watch you. By watching you, I mean doing a proper medical check up before you start, giving you the right advise on nutrition and workout plans and keeping your posture right to avoid injury.

Be also aware of the controversial issue involving supplements. It is true that if you want to start body building and grow muscles that sources of protein are vital. Keep in mind however, that not all supplements are equally good. Supplements provide your body with the right energy and help your muscles to grow effectively strong and big. It will also provide you with the right energy to endure during your workout.

Having a training partner when you do your exercises is also a great way to motivate you and to focus on your muscle building strategy. A partner can also look at the proper posture you are taking so you don’t make mistakes that might harm you. He can also help you go beyond certain limits to enhance your muscle growth. Stay away from a too much competitive behaviour though. That might not only endanger your health but also your friendship.

Nutrition is a very important part of muscle building, as well. This is an often underestimated topic in body building. Probably the best body building tip I can offer you right now is to stay very hydrated in the first place. Water is a good hydration source and you should avoid drinks that contain too many sugars. Eating well and having a balanced diet is also vitally important to body building. Instead of three big meals a day, eat 5 or 6 smaller ones that are well-balanced and filled with proteins and carbohydrates. The carbohydrates will provide you with energy and the protein will contribute to more energy in your body building workout.

To summarize, having the right kind of information about building muscle is crucial when starting out. I guess it is with everything in life, that you need to get the right knowledge from the right place. Keep in mind that having the proper guidance, for example from an ebook might be a good place to start. Also don’t just join any gym to start out. Go some place where you find the right trainer who will coach you and treat you as an individual. Well done, you are taking the right steps towards a better body by getting the knowledge first.