Build Muscle Fast
If you've spent some time in the gym already and are getting to a point where you've gotten a good grasp over what it takes to put in a good workout but are now looking to push the limits and really explode your muscle growth, it's important to consider a few of the more advanced techniques that you can be using to take your progress to the next level. One of the big problems that many people see with their workout programs is that they aren't pushing themselves as they should and instead go into the gym to perform the same workout over and over again.
While you will see progress initially from any workout you use, over time as the body adapts to those stressors, progress will come to a slow, and eventually may in fact stop altogether.
That's why it's important to change things up every now and then and begin adding more of these advanced movements into the plan.
Let's have a quick look over what you need to know to realize greater levels of success.
The first advanced muscle growth principle that you can add into your workouts to build muscle fast are supersets. Supersets will be where you take two exercises and pair them immediately back to back. So for instance, if you're working arms, you would do one set of bicep curls and then immediately move into a set of tricep extensions.
Once both sets are completed, you'd then take a short break for one minute or so and repeat the process again, working your way through the desired number of sets.
Typically antagonistic muscles are paired together, so this would be the bi's and tri's, the quads and hamstrings, or the shoulders and the back.
But, it doesn't always have to be this way. If you really want to crank up the intensity, consider pairing together two exercises for the same muscle group such as one set of bicep curls followed by one set of concentration curls.
Since this forces that one muscle group to work overtime throughout the course of two sets, you're really going to see maximum fatigue and help spark higher levels of growth.
The second advanced principle that you can use to build muscle fast are drop sets. Drop sets are similar to supersets in that they're a greater way to bring about fatigue, which then shocks the muscles into getting stronger and larger.
Drop sets are also a perfect way to help yourself push past a strength plateau where you just can't lift more weight, regardless of what you try.
What you'll do with a drop set is perform one set as usual, lifting your normal amount of weight, and then immediately once that set is finished, you'll drop the weight by 5-10 pounds and then proceed to complete yet another set.
Once that set is finished, drop it one more time and complete as many reps as you possibly can with that last set. By the time this one is finished you should definitely be feeling a higher degree of fatigue and may be completely done for that muscle group.
Some people may be able to perform two or three of these drop sets, while others will only be able to do one. It all depends on your own personal recovery ability and how well you tolerate fatigue. Listen to your body and it will guide you as you implement this principle.
Timed sets are another great way to build muscle fast and can offer that change of pace with your workout when you need it. For the timed sets, rather than counting out a certain number of reps to perform in your set and then resting, what you'll be doing is pushing out as many reps as you can within a minute's time.
Now, don't take this to mean that you should decrease the weight so much that you are able to go for a minute straight with your reps – that's not the objective here.
Rather, you're going to keep the weight up at a level you normally would use but instead, when you feel like you need to rest, take a short rest, but then keep going as hard as you can soon thereafter.
So let's say you get through 15 reps then need to rest for 5-10 seconds. Take that pause and then try and do five more. If after that you need another short rest, do so, but keep going as soon as you can until that one minute time period is up.
Once that's up, rest for one minute and then repeat again. Or, if you really want to spark the metabolism and get a cardiovascular workout as well, you could consider moving directly to the next exercise in your workout program without that one minute rest in between and complete this as more of a circuit training approach.
The advantage here though is that since you are still maintaining that heavier weight that you normally do rather than decreasing it as so many people do when performing circuits, you won't risk losing muscle mass but rather will experience strength and muscle gains.
So there you have some of the top advanced tips to help you build muscle fast. Remember, don't go implementing these all at once otherwise you're going to run the risk of overtraining yourself. Instead, try one at a time and see what type of results you get. Each and every person is unique and will respond to various training methods in a slightly different manner, so your job is to figure out which one is going to work best for you.
Once you have, perform that technique for a while before moving on and trying something new. This will ensure that you see the best results while still feeling good and fresh as you move throughout your muscle building workout program.
If you want to know how to get ripped, cut and buff without counting calories, turning into gym rats or pushing through the pain, then I'd highly recommend checking out Ripped Cut Buff - The Total Transformation Program. read more...- Shannon Clark