How To Build Muscle Fast

How to build muscle? Is the question that I am often asked about. While most people want the magic pill, what they really need are a few simple tweaks to their training programs that I am about to outline.

1) There are two things that people can do immediately to build muscle

A) People can focus on both full body training and body part splits. We've knocked training "arms" for too long but the only thing that will make us grow is training a muscle with a big amount of volume. At that same time, we can also use an upper body day to get stronger. It is the best of both worlds B) People can sleep more. 10:30 is the magic time that you should go to bed by because it will allow you enough time to recover:30 and not getting up before 6 am will go a long way in helping us build muscle.

2) Train your legs more. Growing muscle is directly related to the amount of leg training that we do. By training your legs hard you raise the anabolic signals in your body that tell you to grow. Nothing stimulates more muscle heavy squats or deadlifts. They raise your natural muscle building hormones, which cause you to grow

3) Use the correct sets and reps. To build muscle we need to realize that, we have to perform enough volume so we breakdown muscle then build new muscle. My favorite sets and reps are 3 sets of 8 reps, and 4 sets of 10 reps. We can grow with low reps as well because our body needs a change.

4) Use this secret trick. First, if everyone isn't doing pull-ups or squats then they need to do it right now. My best piece of advice is to tell everyone to do a back off set per exercise. Perform your last set of a exercise with higher reps of up to 25. This will push more blood into the muscle which will force more grow.

Building muscle is all about the quality of your workouts. Most people get caught up in the typical 3 sets of 10 reps dogma. While that will work for a certain period of time, it won't work forever. In my opinion, the best way to design your training for growth is to use 4-6 week spurts of volume phases where you train with sets of 3-4 and reps of 8-15. For the next 4-6 weeks, you should go with more sets of 4-6 and lower reps of 5-8. Both of these methods will lay you to have both muscle and strength gains.

Copyright (c) 2008 Jimmy Smith

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Jimmy Smith,CSCS, is the author of the Muscle Bible and is a training advisor for Men's Fitness and Maximum Fitness magazines. For more information on his muscle bible course that will add 5 pounds of muscle onto your frame or your money back plus some visit www.ineedmuscle.com/musclebiblepriority.htm

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