Its every guys dream to look like the fitness models on the cover of the magazines and we all want to build muscle as quickly as possible. Well I'm here to tell you that you can build muscle in 6 months... 25 pounds of it! But you have to make sure you follow the right training methods.
First, you have to make sure you have a good workout program. For a beginner, the best idea is to do a full body workout, 3 days per week. This will cause the most muscle growth in the shortest amount of time.
You should be doing about 10 different exercises, choosing 1 for each major muscle group (Chest, biceps, shoulders, triceps, quads, hamstrings, calfs, upper back, lower back, and traps). You should perform 2-3 sets per exercise and 8-12 reps per set. This rep range has been proven to produce the most muscle growth.
As for the amount of weight you should use, choose a weight that will allow your muscles to fail somewhere in that 8-12 rep range. So if you can get 13 reps, move up in weight... if you can't quite get 8, move down in weight.
Eventually, the weight you start with will be too light to allow your muscles to fail in that range. When that happens, move up in weight. Continual increase in resistance and good form are the real keys to a successful muscle building program.
Next, you should look at your diet. You have to eat enough calories for your muscles to grow. An easy way to determine how much you should eat is to determine how many calories you eat on a normal day. Once you get this number, add 500 to it. So if you were eating 2500 calories, you're now going to be eating 3000 calories per day! Pretty simple huh?
So that's it! If you follow these two things you will build muscle faster than you ever thought you could. So get out there and start lifting!
But before you do anything...
You should learn to avoid the 5 DUMBEST things you can do if you want to build muscle fast without gaining fat. More than 95% of us make at least one of these mistakes and they can end up hurting your progress or even cause you to lose muscle.
Check out http://www.BigMuscleGuide.com for an explanation of these mistakes and how you can avoid them.
And Remember...You CAN achieve the body of your dreams! So stop making excuses and go out there and get it!!
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