Learn How To Build Muscle Fast
Building muscle, in theory, is easy. It is all about correct form, range of motion, diet and exercise choice. Genetics does play a role in your body's abilities when it comes to muscle hypertrophy, this does not mean if you are genetically 'weak' you cannot be 'big'.
YOUR TRAINING
Training for muscle is the easy part. Dieting is the harder part! If you are beginner you should be concentrating on building a foundation of strength that will allow you to lift heavy while preventing injuries that will only set you back. To build a foundation you should be performing multiple joint movements (compound movements) such as squats, deadlifts, pull-ups and bench presses. There is a reason these exercises have lasted through the years as a staple in every lifters routine. As you progress to a more intermediate level you can start introducing more isolated movements such as the bicep curl, tricep extensions, oblique crunches and flyes. If you want a great program I would suggest getting this program. It has been tried and tested by many, just check out the before and after pics. Just click the link below, there's a little video to check out on the page, but once you look past the sales hype you'll have your hands on a great muscle building program!
Vince Delmonte - Program for hard-gainers.
YOUR DIET
What is your goal? Do you want to get bigger quickly no matter what or do you want to build lean, solid mass over a longer period of time? If your goal is to get bigger in general, with the majority of gains being muscle but still packing on some fat too, then you should up your daily calorie intake by at least 500. Your body should be in a state of calorie surplus at all times. This means making sure you are eating more calories than your body is using!
That is the faster way to get bigger but it is not the healthiest. You may have created lots of muscle on top of your frame but you will now have a nice big layer of fat covering the muscle stopping you from seeing the muscle properly. This means you will have a lack of definition and vascularity. You will look big, but it may not look like muscle to those who see you with your clothes on.
Once you have put on the extra weight, you have two options; keep your diet the same and keep getting bigger or you can being a cutting block in your training. A cutting block is a term I use that refers to a cycle of any number of weeks in which your goal is to lower your body-fat percentage. Within this cutting block your diet should mainly consist of proteins and healthy fats. We need to consume enough carbohydrates upon waking and after a training to ensure a steady insulin level but we do not want our body to use the carbs for energy. We need the body to take its energy from our fat stores, by consuming enough protein to keep muscles well fed during this calorie defecit this leaves the body to use the fat to create energy. It is important not to lower total calories too much if you want big muscles, if your body hasn't got steady insulin levels once you stop dieting your body will immediately begin to store fat whenever it can just incase you decide to do that diet again! So keep your meals small, consistent and low in sugars and starches.
If you want to build lean muscle more gradually without putting on fat you should be sticking to a low carb, high protein diet. You should be consuming enough carbs to allow your body an energy source so that it does not attack your muscles - but you should try to avoid sugars as this often leads to insulin spikes and crashes which can set you back in your muscle building.
As stated before, if you want a great program to follow you should check out Vince Delmonte - Program for hard-gainers. Ignore the sales video if you can, it's a great program once you've got your hands on it!
After a six to eight week block of lean muscle building you can either try cutting whatever fat you have put on (which shouldn't have been much!) or you can up your complex carbohydrate intake slightly on training days to have even more intense workouts which, in turn, will help you build lots of muscle!
The most important thing to remember when it comes to how to build muscle fast is consistency - keep up-to-date with your training and diet and you will see results!
To your health and success.
AG.