I can't believe I was doing it wrong all these years.How to build muscle quickly: 41 Ways to grow muscles and get a hard sculpted body in 6 months
Just image where you will be 6 months from now.
Want to look like this?
Here are 41 great ideas to grow muscles and get a sexy ripped 6 pack body.
Bodybuilding expert Vince DelMonte has helped transform 20,000 skinny men and works with other fitness experts world wide with building muscle mass.
Image in just 20 days you can be seeing your body transform. Here is 41 strategies on how to build muscle quickly.
If your just doing this for fun or are taking it seriously like a job you can’t just do this without a plan and hope it works. In order to see measurable results you need to combine as many of these techniques as you can. Not one of these techniques will work by themselves. This will help you defeat those plateaus and get that ripped muscular body.The more techniques you combine the faster the results.
1.Start with with 3 full body weight training workouts every 48-hours.
2. Multiply your body weight by 15 to determine you daily number of calories you need to intake to gain weight.
3. For each full-body workout perform only 1 exercise per body part but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.
4. After workouts consume a liquid form of carbohydrates 2:1 to protein
5. Each exercise set to be to muscular failure.
6. Track your progress with a training journal.
7. Drink at least 4-6 liters of water each day.
8. Vary your rep and set schemes more frequently than any other training variable.
9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.
10. Make it your goal to gain at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.
11. Eat at least 10-15 serving of fruits and vegetables each day.
12. 80% of your workouts should focus on compound movements.
13. Every 2 weeks Alternate between dumbbells and barbells.
14. Only change an exercise when you plateau on two workouts in a row.
15. Keep your self motivated by entering fitness model or bodybuilding show or transformation contest to keep you motivated.
16. Follow a program for at least 12-16 weeks before trying your next one.
17. Pyramiding your sets to consistently increase your strength 5% each week.
18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.
19. For motivation and an extra push to experience faster muscular growth use a training partner.
20. Never train on an empty stomach, if you want to build muscle fast.
21. Focus on your carbohydrates when your body needs them most – breakfast, pre workout and post workout.
22. Always make sure you do the squat and the deadlifts each week to increase the release of growth hormone and testosterone.
23. Make sure you are performing the exercises with correct technique and form. Hire a personal trainer if you need to.
24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.
25. Use the entire range of motion to stimulate muscle size.
26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.
27. Start training your weakest underdeveloped muscle group first in each workout.
28. Stay away from processed foods, packaged food and fast food.
29. Stay away for protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.
30. Get at least 8-hours of solid sleep each night.
31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.
32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.
33. Stop and take a complete week off after 12-16 weeks of training.
34. When doing your heaviest set use a spotter to help you..
35. Create a plan. Never go to the gym without a plan.
36. Before each weight training workout perform 5-10 minutes of dynamic stretching.
37. Scheduling regular ART-therapy or massage therapy will avoid injuries.
38. Take a cold shower after every intense weight training workout. It sucks, but it works.
39. Eat at least 1 gram of protein per pound of lean body mass.
40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.
41. Find someone bigger and stronger than you. This will challenged you and motivated you to work out harder.
To Find out more about Vince DelMonte’s natural solution on how to build muscle quickly without drugs, supplements and training less hours than before…
