How To Build Muscle Fast
August 3, 2009 
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Faster growth is the aim of every bodybuilder. Fast gains is the name of the game , no-one likes waiting. So it is very frustrating that it takes months or years to build muscle mass. However we can significantly decreas the amount of time it takes to build muscle mass. So here are 10 hot tips that show you how to build muscle up fast. They follow now:
1. The Overload Concept. This really means that you should be aiming to improve in the workload in any way at every workout. On a consistent basis you need to push for improvements so that you are stimulating your muscles to grow. Growth can be repeatedly stimulated by continually altering the stress placed on the muscle.
2. The ideal rep range is between 8-12. This range of reps is proven to stimulate the most muscle growth for size. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. If you are doing over 15 reps whilst your muscles will increase in stamina they will not increase in actual size as much as a different type of muscle fibre is being triggered.
3. Each session should consist of no more than 6-9 sets per muscle group. You risk overtraining by doing more than that. This will keep your workouts more intense and stop the body releasing catabolic hormones which adversely affect muscle growth. In any case try to keep your workout down to 45 minutes so it is nice and intense.
4. Consume enough calories. If you want to get big then you have to take on excess amounts of calories to support muscle growth. An excess supply of quality calories are required in order to grow muscles. Quality calories are needed and can be gotten from rice, breads, pasta for carbs, fish, lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.
5. Increase your protein intake. Protein repairs and builds muscle so is definetely required. Fast muscle growth is not possible without the presence of protein. you can calculate the amount of protein you need to consume by:
Your Lean Weight Mass in kg multiplied by 2.75 = Your protein requirement per day
You need to first know your percentage bodyfat to calculate your lean mass weight. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.
6. Take on fat! This is good advice because it increases the muscle building anabolic hormone in your body. Some people increase this by taking steroids but a good bodybuilding diet can do this to some extent naturally and fats play a role in this.
7. Liquids. Muscle building requires water as many of the chemical reactions that need to take place require water. it is therefore much better to increase the amount of water that you take on. This should not be overlooked if you really want to build muscle fast.
8. Lay off on the cardio workouts. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. It will leave less calories available for muscle building which are required for when you are building muscle at rest.
9. My personal favourite is sleep. Rest is a critical part of muscle growth, especially sleep this is when your muscles will do their growing. Before going to sleep take a protein shake. Never starve your body overnight as this is when it needs the nutrients most for muscle building. Whilst you are asleep growth hormones are secreted, your muscle get an increase in the flow of blood and you metabolism slows down. All of which are very good for building muscles fast.
10. Be committed. Don’t give up on your goals. You won’t be turning in to. a considerable gain in muscle mass is possible over a three montsh period by following the above suggestions. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.
