How to Gain/Build Muscle mass fast - Fastest Way to Build Muscle
A 5-Step Formula to Gain Muscle Mass in the shortest amount of time possible. KillerMuscle Building Workouts and Diet to Build muscle the fastest way.
How can I Build Muscle Mass fast? This is a common question I get almost every week.
Everyone is in a hurry. From fast trains to fast foods, no one wants to wait and as Bodybuilders why should we put up with time. Right?. Bodybuilding for me is a way of Life but not many want to give a major portion of their lives to Bodybuilding. All you might be looking for is a quick way to gain 10-12 lbs of Muscle and I will show you how.
I will give you 5 Simple Steps to Build Maximum Muscle in the Shortest amount of Time possible.
Step One - The Surest Formula to Build Muscle the Fastest!
Step Two - Master Muscle Building Exercises
Step Three - Master Muscle Building Nutrition
Step Four - Rest and Recuperation in the Muscle Building World
Step Five - Patience and Consistency - Is the Key!
Step One -The Surest Formula to Build Muscle the Fastest!
I will give you a simple formula to Gain Muscle fast and it has nothing to do with Diet or Exercise! It is simply this,
"Get Started today and work consistently day-in and day-out without excuses".
A Common Bodybuilding excuse is "today is not perfect, this Program is not perfect, I will start on Monday or June 1st or whatever".
Remember No program is perfect. No program is one-size-fits-it-all. Get started on any Muscle Building Program today and give it time, at least 3-4 weeks to see if its working or not.
GET STARTED TODAY! Decide on a specific Goal, set a deadline and start working on it right away.
Example - Goal - To Gain 10 lbs Lean Muscle mass in the next 8 weeks.
Action Steps - Exercise 45 minutes 4 times a week and eat at least 5 high protein meals per day starting TODAY.
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Step Two - Master Muscle Building Exercises
There are not a zillion Exercises you need to do no matter what the Muscle Magazines wants you to believe. There are a few basic Mass Builder which you need to Build Maximum Muscle and they should be a part of your Exercise Workouts every time.
Concentrate on Multi-joint Compound Movements with Free Weights.
Compound Exercises demand the most from the Largest Muscle groups in your body and thereby building the largest Muscle groups like Chest, Back and Legs. If you cannot do the Big 3 of Bench Press, Deadlifts and Squats then the seeds of Muscle Building are simply not in you.
Here is a list of the Best Muscle Building Exercises ever.
Do not start a Weight Lifting Plan without these Basic Mass Builders.
Building Chest Muscles.
1.Flat and Incline Bench Press
2. Dumbbell Flys or Peck-decks or Pullovers
Building Shoulder Muscles
1.Shoulder Barbell Press
2. Lateral Raises
Building Back Muscles
1.Chin-ups/Lat Pull downs
2. Bent-over-barbell rows
3. Deadlifts
Building Leg Muscles
1.Squats
2. Leg Curls
3. Calf Raises
Building Arms and Forearms
1. Barbell Curls
2. Dumbbell Curls
3. Dips
4. Triceps Pull downs/ Triceps Extension
5. Wrist Curls
Building Abdominals
Step Three - Master Muscle Building Nutrition
When at Supper, Eat like a man. This advice holds good for normal men but for you as a Bodybuilder, it holds true for at least 3 meals. You can drink the other 2 meals if you have a small appetite.
The Diet Formula
Multiply your Bodyweight by 18 to get your caloric requirement. Divide those calories in to 5 meals. Eat with a 40-40-20 Carbohydrate-Protein-Fat ratio and I will see you at the Top.
For a detailed Explanation on Counting Calories visit the Muscle Building Weight Training Diet Section.
Supplements hold no advantage over real foods and whenever possible use them only for Convenience.
Step Four - Rest and Recuperation
Take an uninterrupted 8 hours sleep every night. Don't play too much sports on Weight Training days and whenever possible save your energy. That's it. Simple advice but works all the time.
Read more on Rest and Recuperation in the Bodybuilding World
Step Five - Patience and Consistency
Rome wasn't built in a day and neither will be your body. If there is one characteristic I see in Bodybuilders it is this, "They Exercise and Diet consistently not for days or weeks but for months together and the world says how lucky they are"!
Now get out there and have that Killer Workout.
 Sean Nalewanyj - No More Skinny | Sean Nalewanyj was just another skinny guy but boy did he remain that for long! He has added 80 lbs to his Skinny frame using Weight Training and he is showing you how. Read his story to find out how he did this amazing revolution. Click here to review a complete of His Best-Selling Muscle Gain Truth Program. |
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