So, you want to find out how to build high quality muscle fast. Or maybe you have built some great muscle and just feel like your progress has slowed down. Well great, let’s go over some essential steps to push you muscle building potential to the next level.
If you need it today I’m also providing some information on your specific nutrition (just fill out the form), I will send you my nutrition info break down for you.
Do Not Forget To Eat
Any loss in calories will mean the destruction and the use of muscle for energy. You must stay well fed to keep muscle on your bones. Don’t expect to get better looking muscle by starving yourself.
Time Your Protein Consumption
For proper muscle recovery you should begin drinking a protein shake once you reach the half way mark of your weight training session. Your body wants to begin recovery as soon as you begin working out so if you make sure that you are consuming protein during this process you will maximize your muscle building capacity.
Plus, the assistance from this workout protein shake will help in decreasing your overall soreness. So, get your shake ready sooner rather than later so you don’t have to deal with soreness!
If it’s not possible then make sure you get some sort of protein in within 30 minutes of finishing your weight lifting session, if you wait any longer than that your body will not be as primed to use the protein to recover.
Increase Your Volume
This one is simple. To do this all you need to do is either lift heavier weight or increase the amount of repetitions you complete during a specific exercise. I just wrote a detailed article on effective ways to increase your volume. You can check it out here
If you want a new rep/set scheme give 8×8’s a shot, you might regret it but it definitely works.
Learn the MAIN Lifts
Don’t spend a lot of time doing bicep curls and shoulder flies. Learn Squats, Deadlifts, Presses, Pullups, Rows, and Clean and Jerks. All of these lifts require very large muscle groups, high energy demand and if executed properly these can be the difference in any program.
Some warning here these are large lifts, do not just jump into them if you have never done one before. Spend some time learning them and the techniques involved.
Get Plenty of Rest
Many people do not understand that if you do not get plenty of rest after exercise that you will not build muscle. Exercise is systematic stress and our body requires plenty of rest in order to repair from all that work.
Sleep is tied to hormonal responses in the body that assist in weight loss, fat loss and increases in muscle. Those who get plenty of sleep have been recorded to have increased levels of leptin (hormone that makes you feel full) and increased levels of HGH (hormone that assists in muscle growth).
Those who don’t get enough sleep see increased levels of ghrelin (hormone that makes you hungry) and increased blood sugar levels, which could lead to diabetes. Also, people who recorded low amounts of sleep showed signs of increased risk of obesity.
Science says sleep, people. So, make sure you get 6 to 9 hours of sleep per night if you are, or are not, following a weight training program. You will see an incredible increase in the energy you have, a decrease in overall soreness and soon a massive increase in muscle.
If you want to read about more, yes more, benefits that JUST sleep can give you read more here.
Save Your Money on Supplements
I generally don’t recommend any supplements to my clients other than protein. Now that being said it’s not a bad idea to take a daily multivitamin and a vitamin D supplement. Other than those three supplements everything else is just expensive.
This is not to say other supplements are not helpful, they just are not NECESSARY. Here are the supplements that sit in the cupboard at my house:
- Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate
- Optimum Nutrition Creatine Powder
- Optimum Nutrition Opti-Men Supplement
- Nature Made Vitamin D 1,000 I.u.
- Nature Made Fish Oil, 1000 Mg, 300 mg Omega-3
- Cellucor – C4 Fitness Training Pre-Workout
Note: I do not get any payment from ON, Nature Made or Cellucor for putting this stuff up this is literally what I am using right now. I do get a small affiliate percentage if you purchase one of these from amazon.com though.
I know that for most of you reading this you are doing the majority of this list. But find the one or two of the things you are not doing and really try and dial them in. These are the things that might just make the over all difference in how you are progressing.
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