3 Steps To Building Muscle Fast

Tip Summary

The 3 Steps To Building Muscle Fast
1. Functional Strength Exercises
2. Adequate Protein Intake
3. 5 Days Rest And Recovery Between Each Full-Fatigue Strength Training Session.

3 Steps To Building Muscle Fast

How Do You Build Muscle?

Muscle is a fabric in the human body which allows the body to hold itself together and move in many different ways. When forces are 'put through' muscle fibres the muscles are thought to suffer micro-tears (a precursor to DOMS) which causes the muscle tissue to break after which the body then repairs the muscle with some extra re-enforcements ready to handle the next load. This process is known as hypertrophy and if it is repeated over several weeks, the muscle will begin to grow larger to handle the ever-increasing demands it is facing.

The only way to build muscle quickly is to bring the muscle to fatigue and then to allow adequate rest and recovery for the muscle to repair itself.

What Are The Best Exercises To Build Muscle?
Building muscle can be achieved with just about any exercise imaginable. The 'best' exercise is simply an exercise that works, which can be easily performed and which does not place the body at risk of injury. Many exercises which are commonly performed at the gym are in fact quite hazerdous, a lot of them are unnecessary and many of them can cause muscle impingement.

"The most effective and efficient exercises you can do to build muscle are functional exercises. "

What Are Functional Exercises?
Functional exercises are exercises that compliment the human body's natural form and ability. These include exercises such as the simple push exercises, squat-type exercises and pull exercises. What makes them the best exercises? Your body was designed to move in certain ways to handle the challenges of everyday life. Functional exercises utilize the body's natural design to enhance the quality of your workout. Not only this, but functional exercises are just as good, if not better than non-functional ones. This is because it is possible to fatigue many different muscles through repeating one simple exercise, giving you an effective and efficient workout so you don't have to spend hours at the gym. A complete strength training session should only take 10 - 15 minutes (excluding warmup and warm-down).

This way you can achieve maximum benefit with minimum time.

Do I Have To Warm Up And Warm Down When Lifting Weights?
It is extremely important to make sure you warm up before lifting weights with 5 - 10 minutes of medium intensity cardio exercise. It is also important to do a warm-up set of weight, approximately half of your maximum weight and half the reps. Warming down is also important. Usually a 15 - 30 minute stretch is adequate to clear the lactic acid build up in the blood.
If you stick to these three steps, you have every chance of building some muscle within a few months time. Just remember to stick to it, and remember that not everyone has the genetic ability to become "huge". Some people just don't have the body for gigantic muscles. Never the less, you can always be the best you can!
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