Build Muscle Quick
How many reps per exercise are your performing? Are you performing way to many reps to get an effective workout? If you are doing too many reps, then you are not using heavy enough weights to stimulate muscle growth. While many advocate using a heavy enough weight to do 6 to 8 reps, personally, I prefer using a heavy enough weight that allows you to do 4 to 6 reps. Generally, the amount of weight you should be using to achieve this rep range is to use around 85 to 90% of your one rep max weight.
However, if the weights you use are too heavy, you will sacrifice proper form. It is important to always use a heavy enough weight that allows for proper form. How many times have you seen some guy perform dumbbell curls, which more resemble dumbbell swings? Or guys that load up the smith machine for squats, grunt a bit, and lower their butt about 2 inches and thinks he did a full rep? Never sacrifice proper form to use overly heavy weights.
The other side to build muscle quickly is your diet and nutrition. Are you getting enough calories and eating enough proteins? Without a calorie surplus, you cannot gain any weight. It’s as simple as that. You need to keep your muscle fed every 2 to 3 hours, which means 5 to 6 meals each day with snacks in between to get your required caloric intake. Here’s a very general rule of thumb to figure out how much calories you should consume each day.
- For maintenance – Your body weight x 13 to 15 = the range of your calorie intake
- For weight gain – Your body weight x 16 to 18 = the range of your calorie intake.
To bulk up, for example, a 150 pound person would need:
150 x 16 = 2400
150 x 18 = 2700
He would need to consume between 2400 to 2700 calories each day.
Aside from diet and nutrition, you also need to make sure to get enough rest. Simply enter your current weight in to that forumla and figure out how much calories you should be consuming each day. However, please keep mind that this is simply a rule of thumb, and is not a formula carved in stone.
I know you’re motivated to build muscle quickly, but you need to remember that muscle growth happens while you’re outside of the gym. You need to allow enough time for your muscles to recover from the previous workouts. When you boil things down, it still comes down to the simple idea of train hard, eat good, and rest plenty.
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