Weight Lifting Workouts
HOW TO BUILD MUSCLE QUICK (EASY TIPS TO EXPLODE YOUR GROWTH)
By Don Peterson
It can be frustrating putting in hard work at the gym and not seeing the results you were expecting; especially after several weeks or months of work. Well use these tips to learn how to build muscle quick so you can finally be proud of your body.
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1.) Eat more
A lot of guys think they're eating plenty of food every day. The simple fact of the matter is if you're not seeing muscle gains in the gym and you're putting in the hard work, then you're not eating enough. I'm at around 170 pounds right now and I need to eat about 4500-5000 calories every day to see muscle gains.
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A 140 pound guy will need to eat around 3500 to see gains. Your muscles need all those extra calories so they can grow larger. If there's not enough fuel, they won't go anywhere.
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2.) Work out less
Now I know this seems like something ridiculous to say. If you want a great body, you can't just slack off and expect it to happen by magic. What I mean is stop doing the same old, 5-7 day split with tons of sets per body part. You don't need to work a muscle out to death to spark new growth.
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You just need to work a muscle out hard and properly. Prolonging the experience only burns extra calories that could go to building the muscle back stronger, as well as exhausting the muscle so it doesn't recover as quickly as it should.
1 exercise per body part at 3-5 sets per exercise is plenty to spark new growth as long as you pushing that muscle for all it's worth. Which leads us to the last tip.
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3.) Only lift for 10 reps max You should be lifting a weight that you can only lift 10 times so by your 4th set, you are using every last scrap of muscle fiber to get that weight up. This is how muscle is made; by forcing it to adapt to new and progressively higher stresses. You don't need to kill your muscles, you just need to get them to grow.
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Lifting for anything more than 10 reps only stimulates your slow twitch muscle fibers, which have about 0% growth potential. You want to stimulate your fast twitch muscle fibers to ensure growth. These are the keys for how to build muscle quick. You don't need high priced supplements, you just need good, old fashioned know how. Stick to these fundamentals and you'll start seeing new growth in no time.
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