Muscle Building Tip #1: Hit Mutliple Joints
Building muscle quickly will not work doing single joint movements like bicep curls or tricep extensions unless you are already very muscular. Multi-joint exercises like pull-ups, squats, bench pressing, or deadlifts will do the job. These exercises will not only work muscles in less time, but will also allow you to use much heavier weight than you would with single-joint exercises.
Muscle Building Tip #2: Get Heavy
A lot of people that try to build muscle do not use heavy enough weight. Pick heavy weights and go to failure for each set.
Failure=until you can’t do anymore even if I put a gun to your head! One of the reasons bodybuilders have a partner is so there is someone there to help them when the weight gets too heavyto lift with good form. If you don’t have a workout partner, just stop when you get too tired to lift with good form, rest a few seconds, then keep lifting to complete the set.
This is much better than using a weight that allows you to comfortably complete a set without muscle failure.
Muscle Building Tip #3: Do Less Cardio
Your body needs calories in order to build muscle so if your doing a significant amount of cardio like bicycling or running, your burning calories that your body could otherwise use for muscle building. If you want to build muscle as fast as possible, limit your cardio to a brief 2-3 sessions of H.I.I.T. CARDIO
Muscle Building Tip #4: Eat
To put on muscle you have to consume more calories than you burn. Instead of shoving anything down your throat, try to grab calories from healthy protein sources like grass-fed beef, healthy fat sources like coconut milk, avocadoes, and healthy carbohydrate sources like potatoes and yams. you should be eating 6-7 meals a day!
Muscle Building Tip #5: Rest
To build muscle quickly, you need to fatigue a muscle group, but then give it time to rest. If you work a muscle too hard, too many days in a row, those muscle fibers will become too damaged to properly repair and grow. Typically, a muscle needs at least 72 hours to properly repair from a muscle-building, weight training session. A good rule to follow is to wait until you are no longer sore in a muscle before working it again. For example, do a shoulders and chest workout on Wednesday and Saturday, a leg workout on Tuesday and Friday, and a back, arms and abs workout on Monday and Thursday.
Also, MAKE SURE YOU GET ENOUGH SLEEP!!
