Fastest Way to Build Muscles

The fastest way to build muscles is through resistance weight training. Lifting weights challenges muscles in a way no other exercise can. Since it breaks down muscle fibers, weight training must also be combined with proper nutrition and rest. Recovery time is every bit as important as weight training. The fastest way to build muscles is with a disciplined program of resistance exercise, diet and sleep.

Function

Commit to a weight lifting schedule that you can stick to. It is essential that you are consistent if you want fast muscle growth. Try a 3-day-per-week program working complementary muscles. On day one, work your chest and triceps. Rest a day, then work your shoulders, legs and abdominal muscles. Rest a day, then work your back and biceps. Rest two days, then start the rotation over again. Do at least three different weight lifting exercises for each muscle group. Do three to five sets of eight to 10 repetitions of each exercise. If this is easy, increase the weight.

Benefits

Benefits of resistance weight training are seen quickly. People following a disciplined weight training program feel better, look better and are healthier. The key to benefiting from weight training is rest. Muscles are sore after lifting weights because there are tiny tears in muscle fibers. When they heal, the muscles are bigger and stronger. Do not lift weights when muscles are sore. Allow them to fully recover first. Get at least 8 hours of sleep per night. This is vital to the recovery process.

Potential

The potential for strength increases is dramatic. People new to weight lifting report being able to double the amount of weight they lift after a few months. Increased strength leads to bigger muscles. Bigger muscles burn more calories and reduce body fat. Proper nutrition is essential to muscle growth. First and foremost is the amount of protein in your diet. You must increase protein intake when lifting weights. Good sources of protein are lean meats, milk products and beans. Protein helps repair muscle fibers torn while lifting weights. Protein supplements made of whey or soy are useful for increasing protein intake. Limit consumption of sweets, alcohol, trans fats and fried food. These work against muscle growth.

Misconceptions

It is a common misconception that muscle gained from lifting weights will later turn to fat. Muscle is muscle while fat is fat. One can not turn into the other. In fact, you do not gain or lose muscle fibers. They merely swell or shrink depending on activity. Many women fear lifting weights because they don't want to become too muscular. Women do not have the testosterone of men required to get big muscles. Lifting weights tends to tone women rather than bulk them up.

Warning

The old motto "no pain, no gain" is horribly wrong. You should never lift weights if you are sore. Wait until your muscles are fully recovered before doing more resistance exercise. Lifting too often actually works against muscle gain since muscles never have time to recover and grow. If you experience pain while lifting weights, stop immediately. Listen to your body. Pain is warning that you are in danger of injuring yourself if you continue.