Building Muscle Fast: A Recipe for Muscle Size and Strength in the Shortest Period of Time

Question: When I was younger I was skinny and tried everything possible to put on muscle but couldn't do it.  Now I'm in my late 30's and although I wouldn't consider myself to be thin anymore...I'm still not buff.  I would like to get on the right kind of program because I'm interested in building muscle fast.  I'm not getting any younger and I really don't want it to take years before I see any muscular gains.  Do you have any suggestions?

Answer: Yes I do, but before you start any training program to help you build muscle I would suggest you see a physician and get a complete physical.  Make sure you're in good general health before you start any muscle building program.

Next I will tell you that you should be on a body building program that takes into account the 4 cornerstones of any good training program.  Those cornestones are:

1. Diet
2. Weight Training
3. Aerobic / Cardio Training
4. Rest

Diet

I list diet first because it is that important to your ultimate success in building muscle fast.  In fact, I can say without a doubt, that even if you're following the best bodybuilding program and you're doing everything else correctly, you will not gain any serious muscle or strength if you're not eating enough good wholesome food.

Muscle building occurs when you stress your body with weight training and replenish the body with enough nutrients (food) to pave the way for new muscle cells to be generated by your body.

The food you eat is literally becomes the building blocks for the muscle you will carry on your frame in the future.  make sure you get enough of it.

Weight Training

As stated above, you need to stress your muscles with resistance (weight) in order to cause your muscles to grow.  Stated another way, your muscles will grow in size and strength in response to the stress you place upon them.

Since you're interested in building muscle fast you should focus on weight training exercises which effect the most muscle.

Here are the exercises you should focus on:

Legs:

• squats
• leg press

Back:

• dead lift
• rows
• pulldown
• shrugs

Chest:

• bench press
• incline bench press
• dips

Shoulders:

• barbell, machine or dumbell press

Biceps:

• barbell or dumbell curl

Tricpes

• tricep extensions

Abdominals

• crunches

When building muscle fast, the exercises listed above are all you need.  They have worked for bodybuilders of all ages for decades, and they'll work for you too.

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Aerobic / Cardio Training

There are some exercise "gurus" who will say that you should not do any cardio when attempting to build muscle fast.  This is bad advice.

It is my opinion that aerobic or cardio trainig should be a part of every training program...period.

There are certain variables, however, that you must control so that your aerobic training does not interfere with your attempt to gain muscle.

Those variable are:

1. Duration
2. Intensity
3. Frequency

Simply stated...don't do you aerobic training too long, too hard and too often if you want to build muscle fast.

My advice to you is no more than 2-3 times a week for 20-30 minutes at a moderated intensity level.  What's moderate?  Train at a pace where you can carry on a conversation while you're doing it.  Don't get to the point where you sucking for air.  Aerobic training at that intesity level will most likely cut into your muscle gains.

Rest

Getting proper rest is without a doubt the most underated and least considered part of any good muscle building program.

The fact is that your muscles do not grow while you're working out.  It may seem that way because of the nice "pump" you get while lifting weights.  But the truth is that lifting weights actually breaks down or tears down muscle tissue.  It is the rest interval between work out sessions when your body will "recover" and grow. 

During rest and recovery your body will seek to repair the broken down and battered muscle tissue.  Your body repairs itself by utilizing the calories and nutrients in the food you eat.  This is why your diet is so important to your success at building muscle fast.

When considering your rest and recovery you need to take a look at the frequency of your weight training workouts and the amount of sleep you get.

I would suggest that you weight train no more than 3-4 times a week for the best muscle gains. Resist the temptation to weight train too often...it will short circuit your results.

As far as sleep is concerned you need to get as much as you can.  Try for at least 7-8 hours a night.  If you have trouble sleeping look for a good natural sleep remedy to help you get your zzzz's.

Conclusion

There you have it...a solid recipe for building muscle fast.  Follow the guidlines listed above.  Eat, lift weights, do your cardio, and rest.  That's not too hard...is it? 

Good luck and let me know about your results.