Don't allow your small physique to weigh you down and stop you from reaching your genetic potential. You can put a stop to this when you start building muscle fast.
How to build muscle mass is probably one of the major questions many beginners face. This article will teach you how to do it the right way, because many people go about it the wrong way and almost always have a poor physique to show for it!
But if you do it the right way and remain consistent with a solid muscle building program, your efforts will be rewarded. I went from a scrawny 112 lbs to 160 lbs with only 10% body fat. Though that might sound a bit exaggerated believe me it's not, and that should be close to what you can achieve if you follow these tips.
Diet
You need to be eating the right type of foods in order to start building muscle fast. While you can eat highly processed and sugary foods which are packed with calories, you must realize that eating unhealthy foods will not help in building a great body, instead you will gain more fat then muscle. Instead the healthier option is to eat high calorie foods which are not processed.
The secret to building a good physique with a low body fat percentage lies in adopting a high protein diet, which would mean eating more protein than what you are taking now. Good sources of cheap protein include chicken breasts, turkey breasts, protein powder, eggs and milk.
In addition, you should be eating six meals daily instead of the regular breakfast, lunch and dinner. Basically you want to be eating every 3 hours like clockwork. Eating little meals gives your metabolic system more stability, and makes your body avoid the problem that comes with digesting large quantity of food. And very importantly, the additional meals allow you to consume the extra calories required for building muscle.
If you can lay your hands on weight gain protein shakes, then it can assist in building muscle fast. Although buying the premixed weight gainers is an option, I would recommend making your own weight gain shakes as they are quick and easy to make and you know what is in them.
Working out
Another technique which is very important for building muscle fast is adopting a workout regime. With this method, you will need to define the part of the body you want to bulk up, and this will serve as a guide to the muscles you need to give attention. At first it would be best focusing on the larger muscle groups like the chest, back, legs and shoulders. Training the bigger muscles will have the greatest impact on increasing testosterone levels which in turn maximizes muscle building capacity.
There are some weight lifting routines that aid in building muscle fast. Examples of basic muscle building exercises include standing barbell curls for training the biceps, flat/incline bench presses for training the triceps and pectorals, squats and leg presses for training the quads and buttocks, and bicycle crunches for training the abdominal muscles.
These exercises demonstrate some of the best exercises specifically for mass gaining. Also don't forget you don't even need to use a barbell or other free weights. You can do basic body weight exercises like pull ups and chin ups.
When planning a workout program, try and do two exercises for each muscle group, and don't train the same muscle group more then once per week to prevent over training. A 3-day split workout routine is perfect for hardgainers as it allows you to exercise specific muscle groups on the same day.
Rest
One last important bit that you want to make sure that you get right when you are building muscle fast is rest. Insufficient rest will have a negative effect on your muscle gaining ability. Working out 3 times per week with 48 hours rest in between each session is more then enough!
Diet is often overlooked when building muscle. Learn how a healthy high calorie diet is essential to pack on muscle.
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