Tony Smith asked:


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.

 



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hank eugene ezell jr asked:


Building Muscles is easier said then done. Unless you have a stable program that your sticking to, Weight lifting can really become a pain in the butt. If your body building and are not getting results that you think you should be getting then your probably not doing something right. I see many body builders struggle to gain weight and muscle mass just because there not getting enough sleep at night. Sleep is the most important thing for body builders, because when you sleep you grow more. My buddy josh has been working out for about 3 months and he is as big as a truck! I asked him how he did it so fast. His answer was not shocking to say the least. He told me he stuck with a program and he gets plenty of sleep. Lets talk about other things that may improve your body building experience.

Don’t Get Discouraged!

Just because your not getting big over night doesn’t mean you wont be getting bigger in the future. So many people just quit after the first month because their not getting results. Everyones body is different so it will take either longer or shorter time for them to see results. Just stick with what your doing and if your still not seeing any results, It may be because the routines your doing are just not that great.

The Ultimate Workout

This is the best way to gain muscles, no lie. Put about 100 pounds on your weight bar and lift until you can’t lift anymore. Your arms will feel like jello but trust me, its worth it! And if you think you can’t lift it anymore keep lifting and lifting. The pain you feel is your muscles growing rapidly. Now once you have finished that get some good sleep and do this for about a month straight everyday. I promise you that you will see results!

 

i learned all this information from a muscle building program It changed my life forever. Maybe you should read about it.. If you decide not to at least take this free report on building muscle free of charge.



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Chris Chew asked:


For someone who is thin, building muscle mass can be very difficult without some professional help. Where for some fortunate genetically blessed people, gaining muscle mass very fast is a breeze. Therefore if you are trying to figure out how long does it take to build muscle mass, there is simply no straight forward answer.

Firstly, do take note that muscles do not usually grow in a linear process but in a series of spurts. Therefore no matter how hard you work your muscles or how much you eat, muscle growth will not be at a predictable steady pace.

That said, let’s take a look at the factors which influence muscle growth. As you probably know, there are many factors influencing your muscle growth and not everyone will build muscles at the same pace even though they may be working out with the same weight, exercises and eating the same food.

Some people are genetically predisposed to gaining muscle mass and these folks will see impressive results within only a few months. We all know that the Mesomorphs (sporty body type) will be able to build muscles muuch faster than the Ectomorphs (thin body type).

Your rate of your muscle gain will also depend largely on how close you are to the upper limit of what you naturally are capable of in terms of gaining muscle mass. This phenomenon is also known as the adaptation ceiling in bodybuilding speak.

This gors to say that the closer you are to the upper limit of the adaptation ceiling, the slower your muscle will grow. That means that someone who has been lifting weights for a number of years will gain muscle mass much more slowly than a newbie to weight training.

It is not uncommon for people to gain fat when they are building muscle mass. The amount of fat you gain will depend on how much you eat and also on how lean you are when you started to fuel your muscle growth with what you eat. Eating to fuel muscle gain is called overfeeding in the bodybuilding lingo.

Studies have shown that during a period of overfeeding, you will gain more muscle and less fat if you are the naturally lean type. During the cutting phase to get rid of body fat so as to show muscle definition, it is known that fatter people tend to lose more fat and less muscle when they cut, but the leaner ones will find it the harder to lose fat without losing muscle.

Why is this so? Well, it may only be a psychological reason. If you have just worked your butt off to get your well defined six pack abs, then you will not want to put the fat on again and so you may simply be reluctant to eat the amount of food necessary to gain significant muscle mass, don’t you think so?

It could also be hormonal factor as some studies do show a link between low body fat and low testosterone(male muscle buiding hormones) levels. If your testosterone is low, it is also difficult for you to gain muscle mass.

So how long does it take to build muscle mass will depend very much on your genetic condition and other factors besides doing the proper workouts and eating correctly.



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Chris Chew asked:


“Do I need body building supplements?”, “Do I need protein supplements to build muscles?”, “Aren’t the nutrients from my meals sufficient to build bigger muscles quickly?”

At one time or another, all body building beginners must have asked themselves these questions. You probably had or else you wouldn’t be reading this article.

The answer is yes. Body building supplements are necessary if you want your muscles to grow faster and bigger. This is because various supplements have its own benefits and they work differently to support your muscle growth. You will probably not be getting enough of them through your normal meals.

However, there are so many body building supplements in the market and choosing the correct supplementation to build your muscles is a daunting task for a body building beginner.

Not to fret though. As a body building beginner, you need only the basic supplementation to build your muscles effectively. You may need some other supplements when you are at the intermediate or advanced stages of body building.

So what are the necessary basic supplementation to help a beginner to build muscle mass?

•Protein Supplement - Without protein, your muscles will never grow. Protein is the fundamental supplement for every bodybuilder. You will need one gram of protein for every pound of your bodyweight per day to build bigger muscles quickly. This is a lot of protein and most people will never get enough of protein from their meals unless they are very small built.

•Creatine Supplement - Creatine can significantly increase muscle mass along with protein. It will also improve your lifting performances and raise your energy levels so that your workouts are more intensive and thus encouraging further muscle growth.

•Glutamine Supplement - Glutamine is a non-essential amino acid, which makes up to 60% of the amino acids in the muscles. Glutamine helps in your muscle recovery after your workout and also prevents muscle lost during catabolic periods.

•Vitamins and Minerals Supplement - Your muscles will need many vitamins and minerals for every stage of its function. Some vitamins and minerals are antioxidants and will also help in protecting muscle waste, help in muscle recovery and mopping up free radicals after your muscles are stressed and damaged when you workout.

There you have it. As a bodybuilding beginner, these are the only necessary supplementation you will need to help you build bigger muscles quickly.



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villenoire asked:


eights forces your muscles to work hard, and can also cause minor injury to muscles. Although those injuries can heal very quickly, eating the right foods that build muscle can really speed up the process. Food supplies fuel that the body needs, and the right food can do wonders.

Food that helps build muscle - what it is? Well, to begin with, protein. Protein is probably the most important nutritional component in a muscle building program. You probably thought the most important component was cutting out fat, in order to reduce your body fat, didn\’t you? Protein is essential. Without protein, your body withers away to nothing. So make sure you include protein foods that build muscle such as chicken, lean beef, eggs, fish (don\’t like fresh fish? Try canned tuna -it\’s perfect), and cheese.

There is an optimum amount of protein that your body needs for building muscle effectively. Do you know your lean body mass weight? Yes? Great! If you do not know your lean body mass weight, you will need to apply one of the formulas that calculate this.

Carbohydrates are also important foods that build muscle - or rather carbs are important components of foods that build muscle. Choose foods that are high in carbohydrate that are also high in fibre - oatmeal, rice, and potato are all good.

Fats need to be reduced when you are consider what foods build muscle mass. Fat can never be eliminated completely (and nor should you try to do this), but reducing fat can have a healthy effect on your attempts to build muscle mass. Most foods that contain protein also contains fat, so when choosing your proteins, providing you opt for the ones that are low in fat, you will be on the right track.

You may argue that drinking has no effect on what to eat to build muscle. Hydration is critical to general health and wellbeing. All the more so when you are working to build muscle mass!

Finally, and perhaps most importantly, do not fall into the trap of believing that if you eat a bodybuilding diet you can slack off with your physical training and still build the body you want. Foods that build muscle will definitely help, but you will need to do the work as well.

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Frank Croft asked:


Everyone today seems to be a fitness freak. They all want better looking bodies, more muscle, and more strength. People today are ready to shell out thousands and thousands for gym fees, supplement, expensive training programs and personal trainers. Unfortunately, even after spending exorbitant amounts of money not everyone gets a body like a Greek god. Then again not all of us are genetically endowed to have killer physiques. But that really shouldn’t be an obstacle between you and a bigger, better body. Building muscle might be difficult but not impossible. Here is a step by step guide on how to build muscle quickly.



Increase strength to increase muscle: Begin with strength training because more strength will mean more muscle. Strength training is done using weights, and increasing the weight on the bar slowly will help in muscle development.

Use free weights: The next step in knowing how to build muscle quickly is using free weights like dumbbells and barbells which are useful in building muscle quickly. This allows you to work with the natural movement of the body instead of using fixed machines. Free weights are more helpful as an advantage is that when using them you have to balance the weight and control its movement which enhances the muscle development.

Doing compound exercises: The step by step guide on how to building muscle quickly believes that it always helps to do exercises that work out more than one muscle group instead of just a single muscle. Thus we suggest doing squats instead of leg extensions for better muscle development.

Increasing stamina: The next tip is that when working with weights it is important to systematically increase the amount of weight you are lifting. I believe that the body gets used to the stress it is being put under and thus it is necessary to keep pushing it towards more to help build muscle quickly.

Eating right: Muscle building in the body requires the intake of the correct nutrients in correct quantities. Proteins are responsible for building muscles. Thus if you’re looking to increase your muscle mass, the step by step guide on how to build muscle quickly thinks it is necessary that your diet be a high protein diet including various foods like chicken, fish, eggs, milk, pulses, nuts etc. At every meal, consume protein rich food first, and then if hungry, have those with sugar and carbohydrates. This will provide for satisfactory energy levels without adding to increased weight.

Pamper your body: Over training doesn’t help build muscle quickly. It will just tire you out and leave your body without the energy to build muscles. Instead, allow your body enough time to sleep since the body heals and grows while it is at rest as well as releasing growth hormones. We also insists on giving your body the water it needs instead of dehydrating it. The water is necessary for your muscles and to avoid cramping and fatigue.



Having a good body is every man’s wish, and by clicking below you can find not just a few tips but the bible of bodybuilding to help you get ripped!

http://www.102tips.info/bodybuilding



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Jason Hobbs asked:


Many people interested in making their bodies the best they can be are not only interested in weight loss, but in building muscle as well. This makes total sense. If you have ever seen someone who has lost a significant amount of weight without exercising, you will understand the need for building up the body’s muscles. When there is no muscle to replace the fat that was lost, it becomes saggy. In some cases, this is massively so. This is one of the biggest reasons for advocating exercise along with a good eating plan for people who wish to lose weight.

There are many safe ways to go about building muscle, even if you are not a professional body builder. You can visit your local gym and speak to a trainer. This is a person who knows what you will and will not be capable of doing. He or she will set up a work out program focusing on strengthening your muscles as you lose weight. In this way, your muscles will be in place when the excess fat comes off of you. So, instead of looking saggy, you will be not only be slimmer, but muscular in the just the right areas.

If you have been researching programs for building muscle, you most likely have seen just how many different books and DVDs are available on the subject. In fact, there are so many to choose from, each claiming to be THE perfect one, that you may find yourself just giving up on the whole idea. You don’t have to do that. It may take a little work on your part, but it is very possible to find a good, honest, and effective program just for you. Start by reading some reviews from real people on some of the more popular programs, and work from there.

Building muscle should not be a tedious project for you. Therefore, you will want to do something that you can safely do without hurting yourself. Your muscle building exercises really do not have to hurt you in order for them to work. It may be that you need something a bit easier to begin with. There are programs available just for beginners. If you have performed muscle building routines in the past, you may be able to start with a slightly more advanced program. Whatever you choose, make sure it is something that you will be able to do, and stick to as long as it takes to work.



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Ryan Cote asked:


“The Truth About Building Muscle” by Sean Nalowanyj is a common sense fitness and nutrition program that shows you how to build muscle mass, increase strength and burn off excess body fat.

The muscle-building program is based on the law of progressive overload and shows you how to use more weight with more repetitions to build strength as quickly as possible. By cycling a specific series of weight lifting exercises and following a sensible nutritional routine, you can build ripped muscles without the use of nutritional supplements, a personal trainer, high tech equipment or illegal drugs.

Some of the secrets “The Truth About Muscle Building” will reveal include:

* The way to build strong, ripped muscles in just 2 hours and 45 minutes each week.

* Why gaining strength is the single most important factor for gaining muscle.

* The reason why popular terms such as “the burn” and “pump” really don’t work.

* How to calculate your own perfect diet based on your goals, along with the exact amounts of carbohydrates, protein, water and fats to maximize your ability to build muscle.

* The secret of how to block out muscle pain for a completely beneficial workout every time.

* How to keep your body in a constant anabolic state to build muscle 24 hours a day.

* The proper techniques and cycling for weight training routines.

* Effective, 15 minute cardio workouts that burn fat without losing muscle.

* How you can use the critical three hours after you workout to propel weight gain.

* Unbiased reviews of 20 of the leading body-building supplements.

All of these techniques are outlined in everyday language that is easy to understand. The 249 page eBook also comes with 7 supplemental bonus gifts, which make it easier for you to develop your fitness and nutritional routine based upon your personal goals:

* 26 Week Workout Plan and Printable Log Book;

* Full Exercise Database featuring full motion video of over 100 of the most effective weight lifting exercises;

* Three months of personal, one-on-one email support with 24 hour responses from Sean himself;

* Online Muscle Building Video Lesson Series;

* “The Top 12 Mistakes Revealed”, an MP3 audio course;

* MGT Progress Tracker 6000, a 3 month membership to a software that you can use to track every detail of your individual muscle building program;

* Lifetime ebook updates.

So if you’re looking to build muscle mass and strength, you might want to consider trying “The Truth About Building Muscle.”

This unique weight lifting and nutritional program allows you to customize a program to build strong muscles and burn fat without supplements, subscriptions or a personal trainer. The program features outstanding support, including personalized online advice from its creator, at a realistic price.

The result is incredible muscle growth and strength that you didn’t even know was possible.



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Nick Nilsson asked:


When I say “muscle building,” I’m sure the first thing that jumps into your head is NOT high-rep training!

In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set).

Here’s the thing…that can actually be a huge mistake!

Just like heavy weights and low reps, the higher rep ranges can be a very valuable and even essential tool in your muscle-building arsenal.

I’ve got three high-rep training techniques I want to share with you right now. And I’m going to explain exactly why each one is critical to your muscle-building success.

1. Very Light Weight, Very High Reps

Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do anything for building muscle? Here’s a hint…it’s not about resistance…it’s about physiology.

In order for a muscle to grow, first you’ve got to stimulate growth by overloading it with resistance - no argument there. But after you’ve stimulated the growth, you’ve got to supply nutrients to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn’t pump up very easily? It’s probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.

THAT is where light weight and very high reps come into play. You see, very high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which sets the stage for future muscle growth.

The high reps sets don’t directly cause muscle growth (the resistance isn’t high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.

Want to put this tip to work?

Pick a “hard to pump” muscle and at the start of EVERY workout you do for that bodypart (e.g. every time you train biceps), do a single set of 100 reps with a very light weight. Basically, pick an exercise and just crank out the reps. Do this every time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.

2. Moderate-Weight, High-Rep Training

This sure sounds like an oxymoron. After all, how can you use moderate weights when you’re performing high reps!

As a matter of fact, you CAN. In fact, it’s one of the best training techniques you can use for building muscle fast. It’s a technique even elite powerlifters (who normally train with very low reps) use to increase muscle mass.

There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Squats, for example, are the best example for this technique (you may be familiar with the popular “20-Rep Squat” program),

This moderate-weight, high-rep training has many of the same circulation benefits of the very high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation.

Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun…). I’ve also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press.

This technique can be used with any exercise, really. You’ll find some exercises work better for it than others but basically, you’re taking a weight that is a bit lighter than your normal working weights and you’re just focusing on cranking out the reps.

Like the previous technique, I find this is best done at the beginning of a workout when you’re still fresh. You’ll be able to get more reps out of the exercise that way. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff.

So next time you’re about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you’re going to do on the rest of your sets - just get as many as you can. Your legs will be hit with a whole new muscle-building stimulus!

3. High-Rep Partial Training

This final tip brings us into an interesting area. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be amazed at how much weight you can use with this style of training.

We’re going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we’re also going to get the substantial muscle-building benefits of using heavy weights at the same time.

Another benefit…because you’re using heavier-than-normal weights, you’re going to be working your connective tissue very effectively as well. And, because you’re using high-reps, you’re going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This helps immensely with strengthening and healing.

High-rep partial training is fairly straightforward to perform. It’s best done in a power rack, where it’s easy to adjust the range of motion. For example, using bench press, you can set the safety rails to a few inches below the lockout position.

Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.

So you set up the bench, set up the rails and add some weight. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I’ve done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press.

High-rep partial training can be done at any point in your workout, as an addition to your “normal” training (1 or 2 sets) or as the complete bodypart workout on its own.

The Final Word

Overall, I’m a big fan of high-rep training for building muscle, when PROPERLY used. These three techniques are very effective for not only setting the stage for muscle growth but actually building the muscle itself!



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Angie Atkins asked:


Can you build muscle without weights or using a variety of different supplements that are available on the market today? This is certainly a possibility that very well may have many people doing a double take, but yes it is true and it is definitely a possibility that is achievable. There are numerous individuals that are simply unable to lift weights for one reason or another and because of this they have to find other ways of building the muscles in their body. While it is true that you may not be able to obtain large masses of humongous muscles that will land your picture on the cover of the top weightlifting magazines, you will however be able to build muscle without weights and get in good shape without lifting a finger touching a weight machine.

There are numerous exercises that a person can do that will have them enjoying a lean healthy body in no time at all. For you to be able to take advantage of a healthy and fit body, you will also need to make it a point to eat the proper foods. To build muscle without weights your body will need an adequate amount of foods that are high in protein, foods that contain carbohydrates, and various other vitamins and minerals that are so important to staying healthy and trim.

There are a variety of helpful exercises that you can take part in that will benefit you a great deal in your venture for becoming much healthier with the added advantage of being able to enjoy muscle tone as well. Activities such as running, jogging, bicycle riding, and even walking around your neighborhood are exercises that will work well for helping a person be able to build their muscles. There are also various other activities and helpful exercises that are great for building muscle and for maintaining a healthy body.

The ability to build muscle without weights is rather a simple task as long as you have no problems with working hard to consistently keep an exercising routine that you can stick to. Always ensuring that you take the extra steps that are required to eat well-balanced meals that are high in protein will also play an important role in obtaining muscle. Amounts of protein that are equal to one gram of protein for every pound that you weigh is a good amount that you will need to consume on a daily basis to ensure that your body is receiving the proper amounts that are needed for building muscles.



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