Build muscle fast, this is what we all want. According to its definition quickly, it may be impossible. Muscle grows slowly and will not pack on 20 pounds in a week, but you can maximize the speed of muscle growth and make a significant change in your body in a matter of months, if you go about it smartly.
Now fast to put on muscle note. We all body types respond differently to training and nutrition. Sometimes people talk about somatotype ectomorph, endomorph and mesomorph. If you are an ectomorph take longer to build muscle. Ectomorphs are naturally skinny and have trouble putting on any weight, but you can do it! Endomorphs are natural athletes, it is easier for them. Mesomorphs, well, let's say you're naturally good big and round, like me. Mesomorphs build easier and faster than ectomorphs muscle, but body fat is a constant challenge. I know it's me!
Whatever your body type, there are common approaches that work. We can only scratch the surface of an article like many people did his PhD in these areas. The three keys are: nutrition, exercise large muscle compound, and rest and recovery. So let's first talk briefly.
Nutrition is very important! If you stick to a diet of beer, nachos, greasy breakfast sandwiches, many simple carbohydrates, etc. simply will not grow faster than if you eat quality protein, slow-digesting carbohydrates, and minimize bad fats. You can still eat the wonderful and tasty food, see the links at the end of this article, but the midnight pizza and not your bra!
For training, a stumbling and almost dizzy down the whole body in increasing muscle anabolic state or be pillars exercises. Some of them are not popular because they are very difficult. The two best exercises that you must do to maximize muscle growth are squats and deadlifts. For some reason, they work like any other, and though squats are primarily intended for leg muscles and takeoffs primarily focus on the back muscles, the two work most of the body!
The third is the rest. During the training is very simple, if you are passionate about bodybuilding, but against very productive. Do not over train, which includes all exercises, not just lifting weights. When I'm cycling or skiing lot several times a week, I have to take into account for example. Also usually every other week with squats and deadlifts because they are so intense!
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