Some Simple Steps to Building Muscle Fast: The Key Rules

There are a few simple steps to building muscle fast that are often overlooked even by people who are dedicated to working out and have been doing it for years.  These basic principles can be done without drugs or supplements, or any other unnatural substance.  Keeping them in mind while working out will help you put on muscle more quickly and safely, but it is important to take them to heart.

The first step: three to four dedicated weight lifting sessions per week.  It’s important to stimulate muscles for maximum growth, so putting stress (resistance) on them results in growth.  This means that every time you repeat that stress by working out, your body has to adapt to make it easier.  Rest is also an important part of this process; you need to let your muscles heal with nutrition and rest.

Second step: focus on 5-7 meals per day with a balance of carbs, protein, and fat.  Calories from carbohydrates should equal roughly 45% of your intake, protein 35%, and fat 20%.  Over half of your meals should come from solid, whole food.  The rest can come from liquid meal replacements.

The third step, which is very commonly overlooked, is to stretch.  Stretching should be done for at least half of the amount of weight you’re lifting.  This process helps your body restore normal length to the tissue.  If you’re training a lot and don’t stretch, you put your muscles at greater risk for injury.  So, say you lift weights 4 hours total per week.  At least 2 hours should be spent stretching.

The last of these simple steps to building muscle fast is to avoid newer supplements, as in those that haven’t been around for more than 3 years and aren’t proven to work without doing harm to your body.  Powdered creatine, protein powder, fish oil capsules, and a multi-vitamin are the only supplements you really need to worry about.  Those are the ones that will help you build muscle as they are the most natural and safe.  They will also cover all your basic nutritional needs.

Shane McGriever runs a fitness blog to help skinny guys build muscle and gain weight without getting fat. Want to learn how you can quickly build muscle without drugs or supplements and train even less than you were before? Visit http://buildmuscleroastfat.blogspot.com/2009/09/vince-del-monte-honest-review-of-no.html

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