How to Build up Muscle - And Fast

So how do you build up muscle fast, well the first and most
important piece of equipment you will need is a FORK.

What do I mean? Well he most important thing you need to do
when trying to build up muscle is eat and not just your
average 3 meals a day, you need to be eating every 2-3
hours or as close as you can get to that. In order to build
mass you really should be looking to eat 6 times a day. You
need to be eating good food and not just any old junk. A
high protein diet is an important part of any weight
training course, crucially, protein derived from animal
sources. Building muscle is 80% food and 20% training.
Proteins that you need to get familiar with are those found
in things such as whey, beef, poultry, eggs and fish. Some
alternatives to these are bean curd, tofu and Soy protein.
Eating the right amount of foods all the time will force
your body to grow beyond what you may think feasible. The
diet also should contain a sufficient amount of
carbohydrates (rice, beans, oatmeal, potatoes, sweet
potatoes, bread, pasta, all cereals) and fat. Fruit and
Green vegetables should also be included.

The concentration on weight gain programmes must be on two
components, lifting heavy weights,which will stimulate the
largest amount of muscle fibre. Your body will react to
this stimulus by growing your muscle mass and secondly
eating more calories than you have before. When you
overload your bodies system with plenty of protein and
fats, your body has no other choice but to gain weight.
When you work with weights, you should try to eat about 30
grams of protein every meal. To allow your body to actually
take in and use the all the calories you will ingest, you
have to make your meal size smaller and increase the amount
of meals. Dividing your calories into smaller, more
frequent portions will enable food absorption and
utilization of nutrients.

High quality protein, which the body breaks down into amino
acids, should be the centrepiece of all your meals. Intense
exercise increases demand for amino acids, which support
muscle repair and growth.

The following are some proven basic exercises to encourage
muscle and strength gain unlike any other exercises.

Squats - legs, lower back

Dead lifts - legs, back, shoulders

Bench Presses - works the chest, shoulders, triceps

Pull-ups/Barbell Rows - back, bicep

Bar Dips -shoulders, chest, arms

Overhead Presses - shoulders, triceps

To build mass, you must use heavy weights. To consider a
weight heavy, you should only be able to do a max of 4-8
reps before your muscles momentarily fail. A weight is
considered 'light' if you can do more than 15 reps before
muscle tiredness sets in. Heavy weights will stimulate more
muscle fibres than light weights which result in more
muscle growth. Heavy weight training puts a huge strain on
your body, so adequate rest and recuperation after your
workouts is essential.

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pitfalls that virtually ALL beginners fall victim to...and
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Build up Muscle