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Here are some additional building
muscle tips that all serious strength trainers who want to build fast
muscle need to know:
Being consistent is key to having an effective strength training
program. Your level of commitment will determine whether or not you'll
be successful in your muscle building endeavors. One general rule of
thumb is that it takes 2 - 3 weeks to develop a 'habit'. Your habit
will be working out. Stick with an every-other-day regimen for a
couple of weeks and it will get to the point where you feel the 'need'
to work out.
If you can train at least 3 times per week, that should provide you
with enough muscle-building stimuli to start and maintain the
hypertrophic (muscle-building) process. It also gives your muscles a
day in between workouts to recover. Remember, muscle growth doesn't
occur during exercise; rather, it occurs during the post-workout
healing and rest process. Don't shortchange yourself there.
Never let your workouts approach an hour in length. You should be able
to go through your exercise routine in 30 minutes or less, as you
shouldn't allow for long breaks in between your weight lifting sets.
Overworking your muscles also sets you up for catastrophic failures
like muscle pulls, tears, and other bad things that will set your
training efforts back.
High volume + medium intensity = muscle growth. 'Volume' is how many
sets and reps you perform, and 'intensity' is how much weight you
lift. Beginners should select a high volume, medium intensity type of
workout, gradually moving up in intensity over time to build fast
muscle.
You can combine strength training and a cardio workout for a great
fitness program, but it has to be in moderation. Since the biochemical
and physiological processes for either work against each other (weight
training is anabolic in nature, and cardio is catabolic in nature),
you won't see maximum effects unless you concentrate on only one or
the other approach since they do tend to offset each other.
Drink plenty of fluids, and not just when you're working out.
Dehydrated muscle tissue takes longer to repair itself. Also, since
proteins throw off metabolic waste products that need to be flushed
from your system, and your kidneys may not be able to handle it
totally, water does the trick nicely.
Feed your body about 1 - 2 hours prior to your workout and immediately
afterwards. You have to give your body a chance to digest its
pre-workout fuel and convert it into usable energy for your workout.
Once you've burned through that fuel during your strength training,
however, your body is now glycogen-deficient. Unless you replace that
glycogen quickly (within the next 30 minutes), your body will become
catabolic (it will start breaking down muscle tissue). Simply eating
some fruit or drinking a high-carbohydrate drink immediately following
a workout will keep that from happening.
Be open to the fact that, in order to build fast muscle, you may need
to take vitamin supplements and antioxidants. If you have any doubts
about how nutritionally balanced your daily diet is, you may want to
fill in any missing nutrients and minerals with a high-quality
multi-vitamin. Antioxidants such as Vitamins A, C, and E, glutamine,
and selenium prevent 'free radical' damage to muscle tissue that's
already been traumatized by resistance weight training.
Follow these simple muscle building tips and watch your muscle mass
grow!
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