How To Build Muscle Faster And Get Lean and Ripped? 3 Important Tips For You
A Must Know Tips For Building Muscle Faster And Getting Lean and Ripped
You probably have wondered how to gain muscle fast, so let’s face it… gaining muscle is somewhat hard to accomplish even if you train hard, have strenuous workout schedules and try every type of training and supplement.
I can reveal to you from my experience that I struggled for years to build any significant muscle mass, but over the years in my personal workout and by watching and talking to other people, I have found some important things that have helped make significant muscle gains possible even for hard-gainers.
So, here are 3 important tips to help you start gaining muscle mass faster and easier.
1. Make sure that over 90% of the trainings you regularly perform in the gym are big multi-joint compound exercises. Whether your goal is weight loss or gaining muscle… big multi-joint exercises should comprise over 90% of the trainings you do in your workouts if you want to get ripped, lean, and powerful.
It’s easiest to think of it in terms of the major movement patterns such as these (focus more than 90% of your trainings on these):
* Lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
* Lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
* Lower body single leg movements (lunges, step-ups, jump lunges, etc),
* Upper body horizontal press (bench press, pushups, dips),
* Upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses),
* Upper body vertical pull (lat pulldowns, pullups, chinups),
* Upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
* Abdominal and core exercises (despite their importance, they are still 2nd priority after all of the major upper body and lower body multi-joint movements…
your abs and core will be worked from most major multi-joint trainings anyway)
The other 10% or less of your trainings can focus on single joint exercises (isolation exercises) such as shoulder shrugs, calf presses, bicep curls, tricep presses, shoulder lateral raises, pec flyes, etc, etc. However, these trainings should only be done after the main focus has been the multi-joint drills.
2. Train hard and intensely 3-4 days/week for 45-60 minutes per weight training training. Do not exercise longer than 60 minutes as over workout beyond this point can trigger excess catabolism. You want to stay anabolic, but you still need to train your body hard and intensely enough to gain muscle mass.
Try a super-set style of workout program to increase the intensity that you can train. Combine opposing upper and lower body movement patterns that don’t interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.
These upper/lower body supersets done with heavy weights and a high intensity are extremely effective. I experience the most definite muscle mass gain when I do these types of workout combos repeatedly (although still mixing up my training variables).
These are mainstays of almost any effective workout program — caloric intake can simply be adjusted whether your goal is weight loss or gaining muscle mass.
3. Eat clean with good whole foods… REAL foods instead of highly processed over-hyped bars, powders and supplement.
The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), vegetables, fruits, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.
Ignore the hyped up trainings in the muscle magazines that only work for pro bodybuilders or people on steroids. Ignore the over-hyped supplement “stacks” that pay the bills for almost every muscle magazine… Instead, take these proposals in this article and make them part of your lifestyle, and you’ll build your muscle fast and gain a leaner, ripped body like you’ve never seen before!
If you want to get a lean chiseled body, check out these advices to Get Ripped Abs the right way. Start living much {vital life and get the healthy body you’ve always dreamed of.
Enjoy and good luck!
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