Build Muscle Quickly: Simple Tips
By Sean Nalewanyj
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Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
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Despite putting forth lots of effort, are you failing to see any noticeable gains from your workout routine at the gym? Are you searching for ways to build muscle quickly?
Are you wasting money and time using supplements that are all hype and no results in terms of helping you to build muscle quickly?
If your answers were yes, then you have arrived at the right place. It is easy to build muscle quickly without going broke in the process. The only tools you need are some real knowledge about muscle growth and your common sense.
If your gains have been less than what you've anticipated, keep reading as the bodybuilding techniques I describe here will teach you how to build muscle quickly.
Intensity is vital. If you are trying to build muscle quickly, you must have intensity. Every set needs to be completed with 100% intensity. If you are not sweating you are not working out hard enough, and you must put forth maximal intensity to get the most out of your time in the gym.
Take your sets out to as close to muscular failure as possible. When you approach muscular failure, you shock your body into activating the processes that allow you to build muscle quickly.
Eat more protein. Make sure that your diet includes a sufficient amount of protein to fuel muscle growth. Have you been consuming the proper pre- and post-workout meals?
Do you eat lots of protein-rich meals daily and utilize meal replacement packets to accentuate the protein content in your diet? You must eat protein to fuel muscle growth, and you will not be able to build muscle quickly unless you eat enough protein on a daily basis.
Eat more meals a day. You can build muscle quickly if you elevate your metabolic rate, and you can accomplish this by eating 5 to 7 meals daily. All of your meals should contain a source of high quality protein and complex carbs, with a small amount of healthy fat.
Your increased rate of metabolism will allow you to burn fat more rapidly and build muscle quickly.
Stick to your diet. While it's ok to occasionally have a "cheat meal", it's imperative that you stick to your diet and avoid regular consumption of fatty and sugary foods.
You need calories from protein to improve your strength and endurance before you can build muscle quickly. Also consume lots of water, since your muscles are composed of 70 percent water.
Water is a major component of any plan to build muscle quickly, so lifters must consume lots of it daily. Typically, you need to consume a minimum of 0.6 ounces of water for every pound that you weigh daily.
Rest more. Muscle growth does not occur in the gym. Your workouts are only designed to stress your muscle fibers to stimulate muscle growth. The actual processes that repair and rebuild muscle tissue occur away from the gym. You must make sure that your body receives adequate rest after each workout so that you will build muscle quickly.
You cannot build muscle quickly if you exercise daily. Including a day of rest between workouts and limiting your exercise to three or four nonconsecutive days a week are just as vital to muscle growth as a balanced diet.
Sleep more. In addition to giving your body sufficient rest, it is also vital that you get enough sleep.
To build muscle quickly, it is suggested that you receive a minimum of eight hours a sleep nightly.
Sleep deprivation activates a hormone named ghrelin. This hormone increases your hunger and diminishes levels of important anabolic hormones like testosterone and growth hormone.
You will struggle to stay on your diet plan and exercise with 100% intensity and effort without sufficient sleep.
You also enhance your body's capacity to burn fat when you sleep enough, which will allow you to get that ripped body that everybody wants.
To get your complete, fully structured muscle building program that will help you build a ripped, muscular new body in as little as 12 weeks, click below to watch this free video presentation...
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