Let’s talk about building muscle, everyone wants to know the fastest way they can have big arms, wide shoulders and bulging pecs, so I’m going to tell you how! Remember though this is the fastest way to build muscle but not necessarily the best way, there are a few drawbacks.
Let’s start with diet, as this is the most important thing you need to focus on to grow. To gain muscle the fastest way possible, forget about having abs, to build muscle fast you’ll going to have to come to terms with the fact that you’ll gain some fat. You need to be in a surplus of calories for your body to put on new muscle tissue, aim for at least 1,000 calories over maintenance to gain the most. Protein needs to be high, around 1-2g per lb of lean body mass but carbs need to be higher! Carbs will give your body the energy to grow, for the quickest weight gain at least 60% of your calories should be coming from carbohydrate sources such as oats, rice, pasta and potato. Don’t neglect fats though as they are key for your boy to produce lots of testosterone, focus on getting a good range of all the different types of fat including saturated. Three meals a day won’t cut it, aims for 5-7 meals a day, including a post-workout protein and carbohydrate shake. Of course, following all this advice will also make you gain fat, but that’s the sacrifice you make if you want to pack on muscle size in the fastest way possible! Eat big to get big!
Training wise it’s simple, think COMPOUND! Compound exercises are where more than one muscle is being worked at a time and where more than one joint is moving such as squats, deadlifts, presses, rows, pull ups, dips and lunges! Compound exercises make you grow, they stress the body far more than isolation exercises leading to a massive surge in anabolic hormones that will make you big! Curls are a great exercise, but believe me, deadlifts and squats will get you bigger arms! Focus on stretching and squeezing the muscle with each rep to cause the most hypertrophy and aim for 8-12 reps per set. Going heavy on compound exercises will help but going lower than 6 reps per set will only help you gain strength rather than size. Form is key, bring each muscle through a full range of motion, if you cheat on your reps, you are only cheating on your muscle gains!
Lastly, remember to rest, take a few rest days per week and get plenty of sleep. Muscles don’t grow in the gym, they grow when you’re resting!
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See you on the next blog!