How to Quickly Build Muscle
For a long time, people have been searching for ways to become muscular and change their bodies in a short time. There is no magic that can change your body into tip-top shape overnight, but with hard work you can quickly build muscle. Building muscle quickly will take dedication but can be achieved once you know how.
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Instructions
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Design a workout plan. Without a plan of attack to quickly build muscle, you waste valuable time and de-motivate yourself. Your workout should consist of six workout days per week with one day of rest. Three days should be heavy weight, and three days should be lighter weight (but not too light in order to not cheat yourself). Use the rest day to do prepare for your week, do your grocery shopping and plan meals.
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Lift weights with good form. Most people don't realize that muscle can be built very quickly if you use excellent form when lifting weights. Rather than focus on how many repetitions you can muster, you should focus on doing each one slowly and above all, with good form. The value of one repetition of good form is worth five sloppily-done repetitions.
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Flex for success. Your muscles don't know how much weight they are lifting when you work out. Although heavier weight must be used to challenge your muscles at times, when you lift lighter weights you'll be able to build muscle and strength quicker by flexing when you exercise. This technique forces the brain to create and dedicate more neurotransmitters to that muscle, meaning you'll work more of your muscle during workouts.
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Work until muscle failure. Muscle failure is the point at which you push your muscles to the point they don't work anymore without shaking vigorously. One of the easiest ways to achieve muscle failure is to perform your exercises in pyramid form, starting at 10 repetitions and counting down to 1. After you count to 1, start back at nine repetitions to 1, then eight repetitions to 1. Perform exercises like these with a spotter.
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Use premium fuel for your engine. The diet portion of gaining muscle quickly is overlooked by many people. Everyone's body and metabolism is different and will take to dieting in different ways. What is not different about everyone is the type of vitamins, minerals, proteins, fats and carbohydrates needed to fuel their body for change. The best thing to do when wanting to build muscle quickly is to stay away from high-fat items and ensure you consume enough good proteins to repair and build solid muscle. Foods that aren't processed will give you better energy, along with consuming slow-burning carbohydrates that will keep you full, such as oatmeal and wild rice.
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Tips & Warnings
One good rule of thumb when organizing your diet to build muscle quickly is to stay on the outside aisles of your grocery store--where fresh fruits, vegetables, meats and dairy (good fats) are sold. This helps you avoid processed or canned foods.
Refrain from starting any new diet or exercise programs without consulting your doctor first. Always use a spotter when lifting weights to muscle failure to avoid injury. Using incorrect form when performing an exercise increases your risk for injury.
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