A lot of individuals try out the latest fad diet or exercise routine craze only to discover that it does nothing for their bodies. Worse, some ended up getting overtrained and burned out in the process.
Any physical fitness expert will tell you that there is no quick fix for building big muscles fast. What is most important is that you follow 6 key steps that will enable you to bulk up fast.
Building Big Muscles Fast
#1 step for building big muscles fast
Fitness experts agree that the best way to build big muscles fast is by performing total body workouts 3 times a week, with rest days in between workouts. It is more effective than doing split routines. The reason for this is that you are able to stimulate muscle growth fast in all the major muscle groups through the release of high levels of the hormone testosterone. Also, through a total body workout, you build up muscle strength. With stronger muscles, you are able to lift heavier weights, and thus bulk up fast.
If you want to build up big muscles fast, the best way to do it is by using free weights. This is because free weights force your body to observe proper balance and posture and muscle control. As a result, you end up stimulating even the deeper muscle tissues, promoting even greater muscle growth. Barbells especially are very effective in bulking muscles fast.
There is no truth to the commonly held belief that you bulk up faster if you do more reps. In fact, it is more ideal to lift heavier weights with a rep range of only 6 to 12. The reason for this is body adaptation. The heavier the weight you lift, the more you utilize all the muscles in your body. That is why you need to increase the weights by increments while keeping a minimum rep range. A smaller rep range also had the added benefit of stimulating cellular and metabolic processes necessary to promote muscle hypertrophy.
Build an exercise plan consisting of compound exercises. These types of exercises don’t just target one muscle group; they work out the other, smaller muscles as well. Examples of great compound exercises include the bench press, squats, deadlifts, pulls ups, bar dips, overhead press and barbell row. It is advisable for beginners to start with pull-ups instead of barbell curls when bulking up the biceps and bench presses over triceps pushdowns for building up the triceps.
Observe a healthy, balanced diet. Instead of limiting your foods to the three big meals, make sure that you eat every 2-3 hours so that you have 6 small meals per day. For your carbs and energy requirements, eat healthy foods like oatmeal, pasta, whole grain rice, sweet potatoes, grain bread and yams. Your proteins should be obtained from eggs, fish, poultry and lean red meats. Vegetables and fruits are important for their vitamin and mineral content. Also, eat more good fats such as coconut oil, flaxseed oil and hemp seed oil. Of course, don’t forget to keep yourself properly hydrated by drinking lots of water.
Last but not least, get lots of rest and sleep between workouts. This will enable your body to heal faster following a strenuous exercise regimen. Also, it is during sleep that high levels of growth hormones are released, so that you see significant gains in your muscles.