How To Build Muscle Fast For Men

So many times lifters will be given great advice, and the problem is that they won't follow through with it. Another problem is that they hear so much information that they don't what or who to believe. If you are wondering how to build muscle fast, here are several factors that will allow you to do so... right now!

Eat The Right Foods

You must focus on the foods that produce big results. Foods that are nutrient dense and provide protein which will allow you to build the most amount of muscle in the least amount of time. If your diet sucks, well then I hate to tell you, your results are going to suck as well. Foods that should be staples of your diet include chicken, lean beef, turkey, fish, tuna, almonds, nuts, whole wheat bread, sweet potatoes, oatmeal, eggs, and the list can go on forever and forever.

Performing The Right Exercises

Not that there are any "wrong" exercises, but your workouts should include the best of the best exercises. Compound movements such as bench press, squat, deadlifts, pull ups, and dips are just a few to mention. They require more intensity, focus, and use more muscle groups to move the weight. What that means is you will get more bang for your buck, in less amount of time.

Get Enough Rest

You don't grow when you are in the gym, you grow when you are out of the gym. That means that you should be resting and recovering from your intense weight training sessions. Get AT LEAST 6 hours of sleep every night, and take at least 1 day off a week from training in the gym to allow your muscles to rest and recover.

Supplement Properly

If you only rely on a supplement to do ALL of the work, then you are in big trouble. Supplements are amazing, but you MUST follow through with your training and your eating habits in order for them to take full effect. Once you have that down, then it is on to the supplements. If you also want to build muscle fast, you want to invest in a high quality protein.

Those are several factors that will allow you to build muscle fast. If you neglect just one of these critical elements, you simply won't build muscle as fast as you can. There are also many other factors that involve how fast, or how slow you build muscle. Now a days, EVERYONE seems to be making the 3 WORST muscle building mistakes. Check out muscle building secrets to find out what they are.


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Building Muscle - How to Build Muscle Using Herbs

The following list of herbs can be found in tablets or capsules. You don't always have to mix in your herbs into a smoothie or meal. It is highly recommended that you take your herbs in the morning. They provide energy as well as build muscle.


Ginseng - used to boost your body's testosterone levels as well as gives your body stamina and longevity naturally. Ginseng is basically the natural version of steroids. It comes from the roots of the Asian ginseng plant. As stated before, you can find ginseng tablets to provide your body it's daily dose. If you are a tea drinker then you can go to your local store and find Ginseng tea to drink.

Fo-ti - What in the world is fo-ti? Fo-ti is a Chinese plant that is similar to Ginseng. It boosts stamina and longevity as well to assist you with building muscle. The difference between Ginseng and Fo-ti is that ginseng is much easier to get your hands on especially if you aren't to big on ordering items online.

Isoleucene - is so important to building muscle. It builds protein in your body and is the essential to building muscle mass. Foods that contain isoleucene are: egg whites, soy milk, turkey breast, lamb, chicken, tuna fish, and cottage cheese. A protein shake

Cayenne - Cayenne gets the blood circulating at a faster rate. Not only does cayenne help build muscle but it also helps prevent heart disease. You can rub down your poultry with cayenne rub or dash a reasonable amount of cayenne pepper on your meats, starches, or vegetables.

Oats - Oats build strong muscle as well as decrease your appetite. Now just because a food has oats in it does not mean that it will help build your muscle. Foods like oatmeal will benefit you but foods like oatmeal cookies won't benefit you. Stay away from the instant oatmeal because it doesn't provide as much nutrients as regular oatmeal. Instant oatmeal that is cooked in the microwave is not as beneficial to your body because the microwave actually removes most of your nutrients from your food. If you aren't a fan of oatmeal then having a bowl of honey nut cheerios or a bowl of regular cereal with oats in it would be it's equivalent.



You don't have to fill your body with harmful chemicals to build muscle. The earth is filled with excellent nutrients that are all around you.


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Supersets: Build Muscle and Burn Fat

Add Supersets to your fitness routine to speed up your workout and reap maximum benefits.

What Makes Them So Super?

Performing two or more exercises back-to-back without resting between sets makes your muscles work harder. You will burn fat in less time than you would sitting around between sets. Aside from calorie burning, Supersets drive your heart rate up and keep it up for the added benefit of a cardiovascular workout. Challenge yourself with a more intense and productive workout by simply removing the down-time between sets.

How to Superset

Switch it Up

Alternate lower-body with upper-body exercises. Similar to interval training, you will get a cardio-vascular workout without having to spend lots of time on the treadmill. After performing a lower-body exercise, move directly to an upper-body exercise, for instance lunges, followed by shoulder presses.

Add Cardio

There are certain exercises that will get your heart rate going more than others. Performing Lunges while carrying dumbbells is an example of an exercise that will get your heart pumping. For more aerobic activity, add a cardio element to your circuit between the two or more exercises. For instance, leg press, followed by step-ups on a step or bench, followed by leg extensions.

Tips

Less is More

Eliminating rest between sets will tire muscles more quickly.

While performing Supersets, you will lift less weight than in straight sets.

Timing is Everything

The faster you transition between exercises the better.

Rest for 1 to 2 minutes after back-to-back sets of exercises.

Supersets for Beginners

Start with two back-to-back exercises. Continue to add more sets of Supersets as your fitness level increases.

Quintin Joseph's Superset for Legs

5 Exercises and the Muscles they Target

1. Leg Press: Quads

2. Squats (No Bar): Quads & Light Hamstrings

3. Lunges: Glutes, Quad

4. Leg Extensions: Quads

5. Leg Curls: Hamstrings

Start out light to warm up your muscles. There is no rest between sets. Complete all 5 exercises back-to-back. Complete 10 to 12 reps for all exercises. For lunges 10 up and 10 back equals one set. Use dumbbells for lunges and for squats.

Try to stand on a 2x4 or something that resembles one with your heels elevated for the squats.

This is an amazing Superset for gaining muscle as well as for a cardiovascular workout. If done well, your chest should be pounding. Aside from the results, it is also extremely time efficient. Stick with it. You'll be amazed!

As always, consult your physician before beginning any exercise regimen.


Quintin Joseph

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