Many people are eager to build muscle mass and gain weight. They are usually in a hurry to see results. Maybe that's because they're being bullied by tough guys, or want to impress someone with their body, or want to model their favorite macho guy film star. Whatever the case, the desire for muscle gaining secrets often leads them astray.
Here are 10 simple ways you can build muscle mass rapidly and safely, without resorting to dangerous pills, drugs or supplements.
1. Work hard for the first year. You're just getting started and need to learn the lifts, exercises and techniques. You also cannot afford to hurt yourself and take prolonged breaks to recover from injury. So exercising regularly and more frequently is better for newbies. More is better than less. And exercise your entire body.
2. Split up your training after the first year. You may prefer to build upper body muscles, or lower body, or abdominal muscles. Depending on your choice, you may split your training. It ultimately depends upon how strong you have grown by then. If you can lift heavier weights more comfortably, then you could hasten the exercise routine.
3. Do more push ups and chin ups. Upper body muscle mass building exercises are diverse and varied. But chin ups, dips and push ups are the very best and most effective. No other variations are likely to replace them soon. Weighing yourself down to add resistance against which your muscles grow will even speed up the process.
4. Limit yourself to 4 workouts every week. Just that exercise carried out regularly will be enough to produce remarkable changes in your physique. But these workouts should be complete. Standing presses, deads, squats and bent over rows are a part of your program. If you over do it, you may get injured and need rest breaks.
5. Space out your workouts sensibly. Giving yourself a short interval between the days you work out can help damaged muscles recover energy. Training on Tuesday, Thursday, Saturday and Sunday may be a good routine. But tailor whatever you do to your overall lifestyle so that you will be able to consistently follow your exercise routine.
6. Lift heavier weights. Getting strong happens by lifting heavier weights. Load up your weight bars. Add weight gradually over time. You can't help build up your muscles that way. Be sure that you consume enough proteins and calories as you stimulate muscles to grow. This is one of the best muscle gaining secrets that are hidden under plain sight.
7. You should not go heavy on certain exercises like split squats, neck exercises and external rotations. If an exercise places you in an unfavorable position for your joint, take care because an injury can be particularly painful and damaging. Do not go heavy on those. Reserve the weights for the more steady squats, presses and dead lifts.
8. Mix up your weight training with soft workouts. Tissue quality improves when you make use of the foam roller also. Self massage methods that use balls or even having one by a professional masseuse can help keep your muscles supple yet strong. It could be strange if you bulge everywhere with muscle, but as a result of it you appear clumsy and like an oaf as you stumble around thanks to the stiff bulk.
9. Do the appropriate number of reps. What is appropriate? That's hard to tell. It depends a lot on the individual. But 25 to 50 reps per body part is a fair estimate for many, and repeating it 2 or 3 times every week will definitely help you gain muscle. More than that is not harmful, but not particularly helpful either. The key to muscle gaining in a rapid fashion is to optimize your workouts in a way that you get the most benefit from the minimum effort.
10. Workout in sets of exercises. Not all routines are the same. Some exercises require that you carry out 25 reps at once, and in these cases, 5 sets of 5 reps each will not have the same effect. The heavier the weights you use, the more likely it is that your sets will be smaller. That way you'll build real muscle quicker, because your fast twitch muscles are activated sooner with heavy loads.
So there you are - 10 easy ways to build muscle fast. You'll start seeing results in as early as 6 weeks. But for the best, most lasting effect, you must stick with your workout routines for at least a year.
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