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Posts Tagged ‘how to build muscle’

Maybe you have experienced this before whereby you have decided to improve your health and fitness and in the first instance you feel really motivated. Perhaps you saw an inspirational movie that caused you to take action, maybe a friend of yours you hadn’t seen for a long time showed up having lost a heap of weight or having piled on muscle mass or maybe you are just sick of feeling lethargic and overweight. Whatever the initial stimulus was, you began exercising and then continued to exercise for a while.

However after a while your motivation decreased, you got busy at work, you got tired of making the effort or the results weren’t as good as you’d hoped for and you unconsciously quit your healthy exercise lifestyle. If that all sounds familiar then here are a few easy ways to help regain and sustain your motivation for a healthier lifestyle: 

Try setting an enjoyable goal. For example,what about planning out a mountain biking/kayaking/hiking holiday in an exotic tough part of the world such as the Himalayas,The Alps or The Candadian Rockies. With this trip in mind you really have a goal to aim for. You will need to be in good physical health in order to enjoy your trip to the fullest. If your trip is in 5 montsh time then you can plan a realistic schedule with your fitness goals in mind.

Optin to take part in a local area event. I bet there are plenty of local events that you can get involved with simply have a look on line. Choose one of these events as a target to shoot for. Inform a close friend of yours about your future intentions so they can act as a buddy and provide encouragement to you and come to support you on the day. 

Take up a sport or hobby, this doesn’t have to be an ultra serious thing just a light hearted game of soccer or hockey at the weekends but it gives you an easy and enjoyable way to monitor your fitness levels. Of course the initial couple of sessions may be very taxing but you will soon notice an improvement and start to look and feel better.

Visualise. Ok this might sound a bit odd at first but try and find a bit of time each day to sit and visualise in your minds eye exactly how you wish to feel and look. Carrying this out trigger powerful signals to be sent to your sub conscious mind that are about your everyday decisions and day to day actions. Repeat this daily and continuously and your behaviour will naturally alter itself and begin to take you towards your goals automatically. This works by the way, nearly all top sportsmen use this in some form or other.

Try to involve both your friends family and even your pet dog if you like. You are much less likely to lose interest and quit the more people that are involved. You are much less likely to not go and exercise if your friend is on the other end of the phone asking where you are.

Educate yourself. Be curious find out about how to build muscle up, find out how to get a 6 pack, find out how to shed pounds, find out what muscle building nutrition you need for no nonsense muscle building and so on. By improvingyour knowledge you are more than likely to increase the rate of your improvement and therefore maintain motivation levels.

Don’t compare yourself to others. I don’t care who exactly you are there is aways going to be people fitter, sexier, more muscular or whatever than you are. Accept this fact and realise that you all go through this process of life from your own differing perspectives. Pay more attention to how you feel than to anything else, if you feel good then you are likely getting healthier.

So, with those tips in mind go hit the gym and do whatever it is that you enjoy doing to keep fit, build lean muscle mass or whatever else you want to do, you can do it, just keep it fun. The following is highly recommended for lean muslc growth burn the fat build the muscle book.

As we are all aware a good muscle building diet is critical to build muscle up. What is also important is the timing of your meals. I suggest that you have a good solid meal about two hours before your gym session. This should give enough time to mean that you don’t hit the gym when you are bloated or still feeling full and sluggish.

In an ideal world this preworkout snack ought to be something that you are used to and that you know won’t make you feel heavy and bloated as you want to be feeling your best to give your all in the gym. You should try to include some slow burning energy such as oatmeal but make sure that you have some protein first. You risk making yourself lethargic if you consume the protein after the carbohydrate. This happens because both the protein and carbohydrate cause the body to release certain chemicals that affect the brain. Protein stimulates the release of tyrosine which signals your brain to be alert and energetic as opposed to the carbohydrate which stimulates the release of tryptophan and instructs the brain to make you feel tired. Therefore always eat the protein first.

If you really want to know how to build muscles quickly then great advice is to drink a protein and carbohydrate shake about half an hour before you workout. This will give you a good boost of ebergy for your session. Ingredients should include whey protein, maltodextrin, wxymaize or dextrose. Try to aim for 25 grams of protein and around 40 grams of carbohydrate. Doing this will boost your insulin levels which is one of the bodies most powerful muscle building hormones. Furthermore it will also cut down the amount of cortisol that is produced by your body which has a negative impact on muscle building.

Remember that spending time in the gym when you start your session already hungry and lethargic is not likely to make it a productive session. Always try to keep fruit or meal replacement powders or bars to hand should you ever not have time for a proper solid pre-workout meal.

If you are a regular coffee drinker then try and switch your coffee for a green tea which contains less caffeine but has lots more health benefits. Finally, don’t forget to keep taking on board the water, this is critical too. Ok bear those things in mind and you’ll be hitting the gym in peak mode for an awesome muscle stimulating workout which you will be able to grow from because you will have had the correct muscle building nutrition.

If you learn how to get ripped, buying a gym membership, exercising each muscle group once a week and knocking back a couple of protein shakes is unfortunately not the way.

From this article, you will learn some very simple steps to reach your muscle gain goals on how to get ripped.

Two exercises well known throughout the industry for getting muscle gain are squatting and dead lifting. Unbelievably, these two core workout work around 75% of your muscle groups. The main groups included in this training method are your shoulders, triceps, traps, calves and hamstrings. These exercises will have massive advantages to your overall strength and of course body size by themselves. You have to stick to them anyway.

What else is needed to understand in order to learn how to get ripped?

Just one point to consider for these two exercises. For overall muscle growth, both these exercises are beneficial because they have a high level of intensity that will stimulate a greater amount of hormonal growth. Obviously, the effect of this is bigger and more buffed muscles.

These two exercises are especially significant if you are on the skinny side and struggle to gain muscle as the hormone spikes are intense which results in major muscle growth over your entire body. You will understand what I am talking about if you use the deadlift or squat. It is guaranteed that after every three heavy sets of 8, you will stand up and feel it all over your upperbody.

Record your rest periods honestly!

Did you notice of everyone who was using a stopwatch when training the last time you were in a gym ?

It is ironic that most trainers do not time themselves and this is such a crucial and invaluable when it comes to building muscle successfully.

When you are training muscle size, a common rule of thumb is to go for a shorter rest period of around a minute . If you have longer recovery periods between sets, you are not giving your metabolic system a good workout which is a serious factor in muscle enhancing.

If you do not monitor your rest periods, you will not identify if you are getting stronger.

Here is an example for you to consider about.

If you are lifting additional this week than you were lifting last week, and if your rest period between sets were exactly at 50 seconds. Congratulations and good effort is what i would say. Obviously, you have progressed with significant improvement. As an example if you train this week with 60 seconds rest periods between sets to 30 seconds. When your muscles get more time to recover, the result won’t be as noticeable as when you have taken shorter breaks. Something to think about for sure when you to learn how to get ripped.

I hope you have had fun with this article on how to get ripped and taken away some valuable lessons which you can apply today. Read the No Nonsense Muscle Building Review for learning how to get ripped.

When trying to build muscle up it is very easy to get carried away and sabotage your own progress and also to put yourself at risk of injury or illness without even realising it. Sure it is great that you want to workout and build muscle up but at the same time one bad injury, one forgetful moment can put you out of action for months and with possible health and financial consequences. By adhering to the following guidelines such incidents can be easily avoided. Here we go with our build muscle up safely guidelines:

1) Always check and double check you have put the barbell collars on before you start lifting. Just a slight looseness of a collar can cause one side to be heavier. The heavier side will force it’s way down and the weight disc may slide even further until it drops off. When this occurs that side of the bar will be extremely light and leveraged upwards by the heavy side. The barbell will then swing through the air and could do some real damage to people or equipment!

2) If you are doing one rep maximum lifts then do so with a spotter. This is someone who can jump in and lend a hand if you are struggling. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I’ve seen it happen.

3) If you are ill stay away from the gym. Seems too obvious but I regularly see people who are clearly suffering from a high fever and cough splutter, there way through a training session. Most commonly the session produces no personal bests and the next few days are spent in recovering in bed. Exercise lowers the immune system for a while and if you are already feeling sick this is when the virus will capitalize on your weakness and take a hold of you more.

4) Ensure correct technique is always used. Doing squats when your back is not straight, swinging a bar use your body’s momentum and so on will not only result in little muscle gain, because you won’t be targeting the muscle properly but it will also put you at greater risk of injury. Use strict form all the time.

5) Don’t push it too much. It is very common when motivation is high especially for newbie’s that you want to lift weights as often as possible. This motivation is good but training everyday or even every other day will probably be too much for most people unless it is a split routine. Lifting weights again when your muscle have not yet fully recovered from a previous workout will actually weaken your muscle not make them stronger.

6) Failure to follow a decent diet. If you want to build muscle then you are going to have to consider muscle building nutrition as very important. You will be wasting your time in the gym if you are not taking on board enough calories to support muscle growth. During the day eat frequently high quality nutritional meals.

7) Showing off to your friends. Disastrous results may occur when attempting to beat your friends in the gym. Trying to beat your own personal best scores is far more productive. Keep track of your progress every session with a training diary so you know what score to beat. This will be much more fruitful and reduce your risk of injury.

Warm-up sufficiently. If you do not then your muscle are far more likely to tear and get damaged. This can put you out for weeks or months. It is very easy to do, 5-10 minutes aerobic work, a few stretching exercises and then a few warm up sets will be enough.

With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not workout to build muscle happily and safely where ever you train.

‘Why am I not getting bigger?’ is one of the most common question from bodybuilders around the world. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. The frustration can be a huge blow to your motivation after so many months of hardwork. So, what exactly is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle up:

1) Are you eating enough? Under eaters could be the real name for many hardgainers. As this is frequently the reason for small muscle gains. Consuming frequent high calorie meals is the key to build muscle mass! Eating every two hours is a good guideline and will enable you to take on board as many calories as possible. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.5 grams of protein for each pound of bodyweight per day. Great sources of protein include: chicken, fish, turkey as well as dairy products. You need the excess calories in order to grow so don’t be overly worried about purchasing the low fat type. Sure you need quality calories but make your life easier and eat everything, remember you can go through a cutting up stage in a few months time. Taking whey protein shakes  is another great way to get on board quality protein, purchase the big 5 pound tubs to get the most for your money.

3) Have your routines become unproductive? If you are able to say aloud your routine without thinking too much it could well be that you have been doing it for too long. Your body is not going to grow if you are not providing stimulating workouts with lots of variety. What about really mixing things up with aided lifts, negatives, partials, super sets and so on. You could try 10 sets of 10 reps for any major exercise like squats, simply reverse your workout order, do more supersets (get ready to be sore!) or just give yourself a week off from training to allow your body to fully recover. Make sure you use any of the endless variations that are possible.

4) Are you resting enough? When was the last time you saw someone go into the gym pump iron and then walk out half a stone heavier? Never. Obviously, your muscles grow when you are at home resting, not when you are pounding iron in the gym. If you do not get enough rest than you are limiting the time available for your muscles to grow. If anything over compensate and give your body more than enough time to grow. Try decreasing your session to just one workout per muscle group per week. Also decreasing the amount of sets done for each body part, try just 3-5 intense sets per bodypart per workout. Give them a go and the results will be the validation of them!

5) Are you drinking enough water? Your progress will suffer dramatically if you aren’t drinking enough. A lot of water is required in order for your to build muscle mass. Carry a bottle with you in the car and never stop drinking from it.

So the initial question: “Why am I not growing faster?’as you now know has potentially many answers. After viewing the guidelines above don’t forget them, try and make the necessary changes today. If you are not hitting just one of the above guidelines then you may possibly have found the probelm underlying your limited growth. Some alterations are required if any of these guidelines are not being properly followed. Of course there may well be other reasons why you might aren’t growing but they are are the usual suspects. Now go hit the gym and gain some weight!

Just before I tackle the main purpose of this article which is to show how to build muscle vegetarian style I will briefly outline the different types of vegetarians. Vegans won’t eat dairy products or any other products of animals, pesco-vegetarians will cosume fish and other dairy products whereas lacto-ovo vegetarians will both consume milk and eat eggs but won’t eat meat. This is enough detail for our purposes here although bear in mind there are a few other types.

Why would anyone want to be vegetarian?

Due to the nature of the food that vegetarians avoid they are at a significantly reduced risk of the following: hypertension, cancers, coronary artery disease, and diabetes mellitus. As you can see the reasons for becoming vegetarian are quite compelling and that is before we even talk about the idealistic side of things such as saving animals, keeping food available for others, saving the rainforest, being more enviromentally friendly and so on.

Ok, so if I am vegetarian how on earth am I going to get adequate supplies of protein?

Well, suprisingly the answer is extremely simple. Soy contains all eight essential amino acids and in fact has higher levels of protein than beef. Particularly good sources of soy include: seitan, miso, soy milk, tempeh, textured soy protein and of course tofu. These can all be put in to a variety of delicous tasting dishes. Furthermore to ensure you never go short on protein beans, legumes, seeds, rice and even vegetables all supply decent amounts of amino acids.

Alright so that is protein dealt with but what about vitamins and minerals, particularly zinc, vitamin D, calcium, iron and vitamin B12?

Well vegans would be wise to take a supplement for this. Vitamin B 12 is found in dairy products so other types of vegetarians ought to never go short of this. As regards the others a decent meal replacement powder will see you through to getting adequate supplies of these. Of course however many minerals and vitamins are easily available in the form of leafy green vegetables and fruit that you should not overlook if you wish to build muscle up vegetarian style. 

So, overall there are many health benefits to being a vegetarian and being a vegetarian need not prevent you from achieving your bodybuilding goals. Of course planning ahead is crucial however this is just as key for meat eating bodybuilders too. With the above guidelines in mind go ahead and build muscle vegetarian style!! 

Normally bodybuilding articles talk about how to build muscle up, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is known as the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. The day to day actions, sights, sounds, preferences and so on that we get daily are all because of our sub conscious thought process that is continually operating.

Neuroscientists now have evidence to prove this and therefore even skeptics should belive now that positive thinking and the law of attraction work. If you have never heard of the law of attraction before it is basically the asumption that ‘what you think about, you bring about’ or ‘thoughts become things’. Now in the past this was thought of as being a bit to new agey for the majority of people however there is an increasing acceptance of this mental approach worldwide.

Now it doesn’t really matter if you take the neuro-scientists approach about it or the new age approach to this as it will still work. Therefore by reprogramming our subconscious mind it is possible to activate our RAV which in turn will ensure that we take the correct steps to achieve our goals as we will simply be recognisiing the most effective way to get there more easily. Some people will experience beneficial co-incidences that will significantly aid there progress, this is from uncommon but often gives this ‘law of attraction’ a slightly magical feel whereas in reality those things were probably there all the while anyway!

So how exactly is a bodybuilder meant to benefit from this? Well consider now your present thought patterns. Exactly what thoughst do you have running through your mind on a day to day basis. Are they thoughts like ‘losing weight is too difficult’ or ‘I never grow muscle fast’ for if they are then that is exactly what your RAV system is choosing for you to notice and act upon on a daily basis. It is therefore your everyday sub conscious thought process that you need to alter to positive muscle building thought processes such as: ‘muscle mass come quickly and easily’ or ‘I am getting huge fast’ and so on.

How can these thought patterns be altered? Here are a couple of things to try:

1)       Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply shut your eyes and visualise in your minds eye exactly how you want your physiques to be. Large biceps, lean 6 pack and such like, make sure you are as clear as possible about this vision and hold it with a sense of belief.’

2)       Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Go through these everyday. It will take a minimum of 30 days to start over riding your old thought patterns and to imprint the new ones but it will happen. Following that, don’t stop doing them keep going to continually reaffirm your new thought patterns.

If you doubt that this is effective then I suggest that you take a look at a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these processes talked about in depth, especially visualisation which is an awesomely effective technique that deserves daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

You may already be aware what a hardgainer is. If you are not aware of the term that basically it kind be defined as some one who has immense difficulty putting on weight in the form of fat or muscle! Often this may be due to that person having an overly speedy metabolism.

Metabolism or metabolic rate refers to the rate at which your body burns up the calories it has taken on whilst performing the natural reactions of the body. If your metabolic rate is very slow then it is easy to gain fat tissue as you are not using up as many calories at rest as someone who has a higher metabolic rate.

For muscle mass building we have to develop an extra amount of calories however for hardgainers this can be hard as they have a high metabolic rate which rapidly burns up calories. So, what actions can hardgainers take to overcome this? Here is our how to build muscle up guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio work actually speeds up the bodies metabolism, as well as using up calories whilst doing the exercises, you will also be increasing the rate at which you are burning up calories at rest after your workout. You do not want this as you are trying to create surplus calories.

2) Eat for two people! You need to take on board heaps of calories. To do so, double the portion of food that you would normally consume. Use oversized bowls so it is impossible to forget this.

3) Eat 5-7 meals per day. This is critical to build muscle mass. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.

4) Make use of supplemements. Take advantage of some of the excellent meal replacement powders and protein shakes that are available. These include extremely high amounts of exactly the correct ingredients you require. Great times to take them are just after training and just before bed as these are times when your body is going to need the nutrients most.

Quit performing exercise movements that are not mult joint exercises like concentration curls, only do compound exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These are the most efficient way to put muscle in all the right places with the least amount of effort.

6) Quit doing so many sets. Muscle mass growth can be ignited by performing just 10 sets per session with only 3 sets per body part. More is generally worse for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.

7) Consume plenty of water. It is crucial for many important reactions in the body so don’t forget to do this. Consume liquids regularly.

There we are, give those tips a try. Do not turn around after a couple of weeks and say they don’t work, be persistent and stick with it for a couple of months and see what the results are. Simply try them out and see what happens? I hope you found our how to build muscle up tips useful.

Every bodybuilder wants to grow faster. No-one wants to wait for results, we all want results now or if not then yesterday. So it is very frustrating that it takes months or years to build muscle mass. However we are able to decrease the time it takes to build muscle. So here are 10 hot tips that show you how to build muscle up fast. They follow now:

1. The Concept of Overload. This means that at each workout you have to increase the workload that you are using. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. Growth can be repeatedly stimulated by continually altering the stress placed on the muscle.

2. Keep your reps between 8-12. This rep range has been proven to build muscle for size fastest. Although the 3-6 rep range is good for increasing strength it is not the best for increasing size. In the 15 plus category you can create muscle growth but it will be in a different type of muscle fiber which doesn’t increase in size so much, although your body will gain endurance.

3. Each session should consist of no more than 6-9 sets per muscle group. More than that and you risk overtraining. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. Ideally limit your workout to 45 mins so that you can keep it intense.

4. Get enough calories inside you. If you wish to build muscle mass then you need to consume excess calories which can then be used to build muscle mass. Muscle doesn’t just grow out of thin air it requires the excess calories to build it. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.

5. Increase your protein intake. Protein is required for muscle to be repaired and built. If you are low on protein you won’t build muscle. You can get an approximate calculation of the protein you need by:
Lean Mass Body Weight in kg times 2.75 = Your protein requirement per day

To calculate your lean mass weight you need to first workout your percentage of bodyfat. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.

6. Consume Fat! This is good advice because it increases the muscle building anabolic hormone in your body. Some people use steroids to increaese this however a good bodybuilding diet will do this naturally to some extent.

7. Liquids. A great deal of chemical reactions in the body, such as those responsible for muscle building, require copious amounts of water in order to take place. it is therefore much better to increase the amount of water that you take on. This is often overlooked by people looking to build muscle fast.

8. Take it easy on the aerobic exercise and cardio workouts. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. It will leave less calories available for muscle building which are required for when you are building muscle at rest.

9. Sleep, this is my favourite. Rest is a critical part of muscle growth, especially sleep this is when your muscles will do their growing. Ensure you drink a protein chake before you sleep. Starving your body overnight is the last thing you should be doing if you want muscle growth. During sleep growth hormones are released, your muscles experience increased blood flow and your metabolic rate slows down. All of these are ideal conditions for building muscle fast.

10. Remain dedicated. Never quit trying to achieve your goals. You won’t be turning in to. Olympia overnight but if you follow the above guidelines over a three month period then you can experience significant gains in muscle mass. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.

Every muscle builder wants to grow faster. Fast gains is the name of the game , no-one likes waiting. So it is very frustrating that it takes months or years to build muscle mass. However we are able to decrease the time it takes to build muscle. So here are 10 hot tips that show you how to build muscle up fast. Here they are:

1. The Overload Principle. This really means that you should be aiming to improve in the workload in any way at every workout. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. By placing ever increasing demands on the body we can force it to continually grow and adapt to the new demands each workout in order to build muscle fast.

2. Your rep range should be between 8 and 12 reps. This range of reps is proven to stimulate the most muscle growth for size. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. In the rep range over 15 you will stimulate muscle growth for endurance which will not increase the muscle size greatly as it activates a different type of muscle fibre.

3. 6-9 sets should be the maximum done for any particular bodypart per workout. More than that can lead to overtraining. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. Try to keep your workout as short as 45 mins and keep the intensity high.

4. Eat plenty of calories to support growth. Muscle growth has to be supported by an intake of excess calories. Excess calories are needed for muscle to grow. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.

5. Increase your protein intake. Muscles require protein to be repaired and to build more. If you are low on protein you won’t build muscle. You can get an approximate calculation of the protein you need by:
Your Lean Weight Mass in kg multiplied by 2.75 = your per day protein requirement

To workout your lean mass weight you need to know your percentage body fat. This can be done at many gyms or an easier method is to simply take one gram of protein for each pound of bodyweight that you have, this is also a suitable guideline.

6. Consume Fat! This is solid advice as increases the amount of anabolic muscle building hormones released by the body. Steroids are used by some people to do this naturally however a good bodybuilding diet will also help do this.

7. Liquids. A great deal of chemical reactions in the body, such as those responsible for muscle building, require copious amounts of water in order to take place. It is much better therefore to increase the amount of water you take on board. This is often overlooked by people looking to build muscle fast.

8. Limit the number of aerobic workouts you do. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. It will leave less calories available for muscle building which are required for when you are building muscle at rest.

9. My personal favourite is sleep. Rest is an essential part of muscle growth especially sleep which is when your muscle will grow. Brink a protein shake before retiring. Te worst thing you can do is limit your body of nutrients whilst it is resting as it is the perfect time to grow. At sleep your muscles have an increased supply of blood, your metabolism slows down and muscle growth hormones are released. All of these are ideal conditions for building muscle fast.

10. Remain dedicated. Don’t quit on chasing your goals. You are going to turn into Mr. Olympia overnight but if you follow the above guidelines over a three month period then you can experience significant gains in muscle mass. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.