How to Build Muscle Fast

BarbellOne of the most commons questions asked at the gym is “How to build muscle fast” Is there a way to speed up the muscle building process naturally? Yes, there is a way and it’s called “Compound Movements”. Compound movements work multiple muscles / joints at once rather than isolation movements which just target a single muscle / joint.

Compound movements should be your staple exercises. They should be the foundation of your exercise program. Here is a list of the main compound exercises that should be part of your routine. You should not be going longer than two training days without hitting a compound movement if you are looking to increase muscle mass.

Back:

Pull-up, Bent over Row, Deadlift, Pull downs

Chest:

Barbell Bench Press, Dumbbell Bench Press

Quads:

Squats, Lunges, Leg Presses

Hamstrings:

 Stiff-Legged Deadlift, Lying Leg Curl

Calves:

Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise

Deltoids:

 Press behind Neck, Dumbbell Press, Military Press, Shrugs.

Biceps:

 Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl

Triceps:

Lying Triceps Extension, Close Grip bench Press, Push-downs, Seated Triceps Extension

The above compound exercises should give you plenty of compound movements to include in your program. Remember to keep mixing up your routines to avoid plateau and to keep training fun!

Best Way To Build Muscle?

To build anything in life, you need the raw materials. The same applies for building muscle. If you were to build a house then you would need the bricks and you would also need the labour. In terms of building muscle, the bricks would be protein and the labour would be a pre workout carb snack. A pre workout snack will give you the energy to power through your workout. Protein would be consumed after your workout to help repair the muscle tears you caused during your workout.

Another key element in muscle building is rest. Rest is where the magic happens : ) If you don’t get enough rest, then you will not have recovered enough for your next workout. Rest allows the body to create new and repair damaged muscle fibres. You can then lift more weight and control the weight better as you now have more fibres to call on as well as stronger fibres depending on the workout you are doing.

Now we have covered what to do before and after your workout we will concentrate what you need to do during your workout. There are two ways to build muscle. You can build muscle by continuing to lift heavier weight for low reps e.g. 3-6. This will create size and muscle thickness as well as muscle strength. The other way to build muscle is to lift weight in a controlled manner especially the negative part of the rep. The weight should be around 80% of your one rep maximum (This is the amount of weight you can lift for just one rep before failure) The rep range would be 8-12 reps. Lifting weight in a controlled manner will not only develop the stabilizer muscles that are not worked lifting heavier weight but will also help you to avoid injury. The best way is to mix the two. This will not only shock your muscles into growth but will also be more exciting by mixing things up.

In summary, make sure you are having a pre workout snack to power you through your workout. Mix the two methods of building muscle. Heavy weights using low reps and controlled weights using higher reps. Refuel with a protein meal. This can be in the form of a protein shake or a meal including protein. The most important of all is rest! Make sure you allow yourself plenty of time between each workout. Over training is as bad as under training. Follow these guidelines and you will be well on your way to developing more muscle!