Protein Build Muscle
How To Build Muscle Mass Fast – Complete Guide by Situasia
In learning how to build muscle, people are often lead astray by unsubstantiated claims, fad workouts and diets.
You will note that the title of this article is ‘How To Build Muscle Mass Fast’ – this is not to say you can ‘build crazy muscles in a week’ or other such nonsense. What you can do though is maximize your potential for Muscle Growth naturally. This commonsense guide therefore represents the fastest way to build muscle .
In this article, I’ll summarize all the fundamental points of Muscle Building. It’s a good refresher for those already on the journey, and a great place to start for beginner bodybuilders (at the bottom of the article there is a definition of terms for any beginners among you).
How To Build Muscle 101
(1) Lift Weights – no doubt about it. Weight-training beats everything else for Building Muscle. Body-weight exercises (calisthenics), gymnastics, cardiovascular work, all may build some muscle for total beginners but only a little – then it stops. Why? Because you can’t add ever-increasing resistance with these other forms of exercise.
(2) Force Your Body To Adapt! Continuing from point one, your muscles will have no reason to grow if you don’t place them under ever-increasing demand. What this means is that the weight you can lift on any given
exercise should increase over time. No increase = no growth. This is the concept of Progressive Overload.
(3) Train For Hypertrophy. Hypertrophy means muscle growth . You want to specifically target this, as opposed to strength-training which has its focus primarily on strength gains with building muscle as a happy side-effect. Training for strength usually means a low rep range and compound-only workouts. While compound exercises are vital to a good workout, no-one is building bulging biceps with military presses and squats. Read onâ
