3 Important Tips About Building Muscle Faster And Getting Lean and Ripped
How To Build Muscle Faster And Get Lean and Ripped? 3 Important Tips For You
You probably have thought about how to build muscle fast, so let’s face it… building muscle is somewhat hard to achieve even if you train hard, have strenuous workout schedules and try every type of training and supplement.
I can reveal from my experience that I struggled for years to grow any significant muscle mass, but over the years in my personal workout and by watching and talking to different people, I have found some important things that have helped make significant muscle gains possible even for hard-gainers.
So, here are 3 crucial tips to help you start building muscle mass faster and easier.
1. Make sure that over 90% of the workouts you regularly perform in the gym are big multi-joint compound exercises. Whether your goal is weight loss or building muscle… big multi-joint exercises should comprise over 90% of the workouts you do in your workouts if you want to get powerful, ripped and lean.
It’s easiest to think of it in terms of the major movement patterns such as these (focus more than 90% of your workouts on these):
* Upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
* 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),
* 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)
* 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 workouts anyway)
The other 10% or less of your workouts can focus on single joint exercises (isolation exercises) such as shoulder shrugs, calf presses, tricep presses, bicep curls,, shoulder lateral raises, pec flyes, etc, etc. However, these workouts should only be executed 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 train longer than 60 minutes as over exercising 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 exercising 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 substantial muscle mass gain when I do these types of exercising combos regularly (although still mixing up my training variables).
These are mainstays of almost any effective exercising program — caloric intake can simply be adjusted whether your goal is weight loss or building muscle mass.
3. Eat clean with real 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), fruits, vegetables, nuts, seeds, etc. instead of from meal replacements, processed protein powders and chemical-laden bars.
Ignore the hyped up workouts 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 tips to Get Ripped Abs the right way. Start living much better life and get the healthy body you’ve always dreamed of.
Enjoy this process and best of luck!
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