Copyright (c) 2009 Jim Suzak
If you are just starting out a muscle building and fat loss routine, you will see how easy it is to learn. Then, you must prepare yourself to workout diligently. If you work out by incorporating some of these common rules of muscle building, you will see results like you have always desired.
These are some muscle building tips that you can use to build muscle fast:
You should not perform more than 10 reps in a session. In doing so, you are increasing your inert muscle fibers which have the least chance for muscle growth. To build the muscle you need to select weights knowing that an 11th rep is going beyond the limit that you will need to build muscle.
If you want to gain muscle fast you will have to get your head into the heavy lifting mode. Heavy weights and no more than 10 reps are sufficient. I would recommend with these workouts that you have another person close by for safety purposes.
You need to reduce your work out time. If you do more work in less time and you will have increased your work capacity. Work equals the number of sets, reps and weights in your workout. The higher your work capacity, the more muscular you will get.
You should take less time to work out and shorter rests and then move on to the next exercise quicker. It should be no surprise to you if you feel out of shape. This plan is the easiest way that you increase your muscle density and take your fitness workout plan to a new level. You must also get out of your comfort zone.
In your routine, complete only one exercise per muscle group. For instance, if your chest exercise is today, then your first exercise is bench press. Your first set being completed with less weight than the last. Your goal is to simply ignite your muscles into growth and not beat them to death. So, once you have outperformed your last workout, it is time to move onto the next exercise.
You should complete no more than 3-5 sets per muscle grouping. Complete the first 1-2 sets at 85 percent effort. Work the third set at 95 percent maximum effort and then the fourth set at 100 percent maximum effort. Only the last all out set will contribute to the greatest muscle gain. Any work beyond that simply exhausts the muscle and slows your recovery.
It is with this last set that you should do at least 1-2 extra reps or add 5-10 extra pounds than last workout you completed. By doing this you will have ignited your muscles into a growth mode and will be increasing your strength by 5 percent every two weeks.
Also, one of the most common mistakes that you should not make is not to track your progress. Do not just return week after week and perform the same workouts with the no sign of progress. Your body is designed to take on stress. It will get bigger if you work at it. It is a simple concept.
In conclusion, you should strive for a minimum of 5 percent strength increase every two weeks. The larger muscles will gain somewhat faster than the smaller muscles like the biceps. Within six months of you starting your plan, you are going to be twice as strong as you are now by building muscles with this concept.
The author is a professional trainer and muscle builder that has spent many hours researching how to build muscle and loose fat. He specializes in weight training and body sculpting for the beginner as well as the intermediate muscle builder. Check-out his website for more information, details and programs that will help you build your self-confidence through muscle building and fat loss. –>http://www.WeightTrainingInfo.com