How to Build Muscle Fast in 4 Easy Ways
Are you not satisfied with your physique? Are you seeing minimal results despite your hard work? Could you be following the wrong muscle building advice? Do you want to learn 4 easy ways on how to build muscle fast and safely?
If you are not seeing the results you want, it is likely that you are not following any one of these 4 ways. Once you’ve identified and corrected these ways, you can build the muscular body you desire.
Here are the 4 simple ways on how to build muscle fast without drugs and fake supplements.
1. Aim to lift weights at least 3-4 times per week. Resistance stimulates muscle to grow bigger. With proper rest and nutrition, the muscle will continue to grow. It is recommended to work each muscle group every 72 hours. This means you can do 2 upper body workouts and 2 lower body workouts per week.
2. Eat 5-7 small balanced meals per day. For muscle building, you should eat at least 15-18 times your current body weight. The ratio of carbohydrate, protein and fat intake is 45%, 35% and 20%. More than half of your meals should be solid whole food and the remainder can be liquid meal replacement shakes.
3. It is a mistake to train without stretching at all. Stretching assists in restoring muscle tissue to its original length. As you train continuously, muscle tissue will become big and shorter but also prone to injuries. How much time should you spend on stretching? At least half the amount of time you spend on weight lifting. Say, if you lift weights for 6 hours, you should stretch for at least 3 hours. Remember to stretch regularly to prevent injuries.
4. If a supplement has not be in the market for more than 3 years, avoid it. This is the recommendation of an Australian strength coach. You should not try any supplement until it has been around for more than 3 years to pass the test of time. By following this guideline, you avoid the confusion caused by marketing gimmicks in fitness and bodybuilding magazine. It is not surprising to find only a small number of supplements meeting this guideline. The supplements that you should take are high quality multi-vitamin, fish oil, powdered creatine and protein powder. They fulfill your nutritional requirement for health, healthy body composition, strength and lean muscle.