How to Build Big Muscles Fast

How to Build Big Muscles Fast

How to Gain Big Muscles Fast

Here’s a question most of us would like an answer to: How can I get big muscles fast?

So you want to know how to build big muscles fast? Simple – Just join a gym and hit those weights regularly and voila, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly.

Here are some muscle mass gaining tips:

1) Eat

To build muscles, you must eat.Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?

2) Extra Protein

Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don’t get enough protein, your muscles won’t grow big.

3) Sports Supplements

If you cannot have adequate protein from your normal meals, supplement with protein shakes*. If you want more strength so that you can lift heavier weights to grow bigger muscles, take creatinine supplement.

4) Weight Training

You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.

5) Lift Free Weights

Use free weights like dumbbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.

6) Compound Exercises

Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.

7) Get Enough Rest

Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.

8) Get Enough Sleep

Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.

How to get big muscles fast with supplements

TOP 5 Supplements for Faster Muscle Gain

1. Creatine
2. Whey Protein
3. Beta-Alanine
4. BCAA
5. Glutamine

If you have been lifting weights for a while or you’ve been reading bodybuilding magazines, you have probably heard of super setting. But how often have you seen people doing super sets when lifting weights? Have you noticed that those guys almost invariably have really big muscles? If you want to be big, then why wouldn’t you try it too?

How to gain big muscles fast with Supersets

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of these super sets such as Antagonistic Muscle superset, Pre-Exhaustion superset and Post-Exhaustion superset.

Antagonistic Muscles Superset

An Antagonistic superset is when you work out opposite muscle groups. Although they are opposite muscles, they actually support each other during your movements. Let’s say that when you do dumbbell curls for your biceps, in the movement where you lower the dumbbells, your triceps are called into action as well. Similarly for the reverse movement of a bench press, your back is doing work, like when you are doing the bent over row.

So for example of an antagonistic superset on your chest and back day, do a bench press routine then follow up with a bent over row or the other way around. That will be one superset.

Rest for 2-3 minutes and then continue with the second set and so on. These kind of exercises will work the muscles involved more intensely than normal sets.

Pre-exhaustion Superset

In a Pre-Exhaustion superset, you work on the same muscle group with an isolation exercise and then with a compound exercise without rest in between the sets. For instance, on your chest and back day, you do dumbbell flyes (chest isolation exercise) then immediately continue with a bench press (chest compound exercise).

By carrying out your workout with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you’re working on, which in this instance are your pecs and then hit them hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to back up your pecs in the workout

Post – Exhaustion Superset

Another variety of a superset is Post-Exhaustion Method. It is the exact inverse of the pre-exhaustion. You do the lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift a lot heavier weights for the compound exercise, cause your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with big massive muscle growth.

Arnold Schwarzenegger muscles

Here are three golden rules behind Arnold Schwarzenegger muscles:

1. Use heavy weights but do low repetitions
2. Have variation in your training program
3. Pick the right exercises

Arnold Schwarzenegger’s 8 Best Training Principles

Read More:

Lose Body Fat and Gain Muscle at the same time

How Long Will It Take To Gain Muscles?

The Benefits of Whey Protein

Does Creatinine Really Help Build Muscle?

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Original article and pictures take weeklyfitnesstips.com site