A Remarkably Effective Way of Building Muscle Rapidly
You can’t overeat your way to building muscle fast. You can overeat your way to adding body weight, but a large percentage of that mass will be body fat. Trust me – if your overeating, those scales are NOT your friend! Gaining weight quickly is easy and not impressive, gaining muscle fast is a whole different animal. Just look at the climbing obesity rate in America. Can you HONESTLY tell yourself that eating is going to help with building muscle fast? Let’s discuss what is takes to build muscle without adding on all of that unwanted body fat.
So What Type of Training is Best for Building Muscle Fast?
It really depends on your INDIVIDUAL goals. If, for example, you want to become super-strong, and don’t care so much as to the appearance of your muscles, then 8 to 15 repetitions is the way to go. For this objective, you will want to exert your muscles to fatigue as often as you can, so rest in between sets should be minimal. The amount of weight you lift really is NOT as important as this fatiguing principle. The end result of this type of training raises fluid levels in the muscles at a cellular level. Although this is the quickest way for building muscle fast, it will not necessarily in itself give you that “ripped” look you may be going for.
What, then, is a person to do? Well, in order to achieve a more toned appearance, muscle DENSITY is the key.
Many of us nowadays aren’t into the “muscleman” appearance. Without the excess bulk, we simply want to build some lean, well-defined muscles. We’re more concerned with the “sexy celeb” look rather than creating girth. The way to do this is to increase the actual fibers in the muscle cell. Myofibrillar hypertrophy is the medical term for this kind of cellular muscle gain. The best technique for achieving it – less reps – about 2 to 4. When training for Myofibrillar growth, maximum tension is more important than maximum fatigue. With this in mind, keeping the muscles tense, or constricted, requires MORE resting time in between sets. This way you will be able to rest enough to lift heavy for each set.
The 5×5 Method is a Way to Get Both Types of Muscle Growth Simultaneously
Doing 5 sets of 5 reps for each exercise is a great way to increase both muscle fibers and muscle fluid. 5×5′s are simply performing five repetitions for five sets at a moderate weight. This will give you a more balanced look, focusing more on muscle definition rather that just bulk. Keeping you muscle “guessing” is important, too. Try this. Lift 6 to 15 reps of lighter weight for about 3 months. Then, lift heavy, with 2 to 4 reps, for the next 3 months. A fantastic workout program, combining fluid vs. fibers gain. For the first two months, begin with higher reps and lower weights. The next two months are then committed to 5×5′s. The following two months are for heavy lifting of low reps. With this plan, and some dedication, you can see some AMAZING results in your goal of building muscle fast!
This entry was posted on Monday, June 28th, 2010 at 3:39 am and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.