There is advice floating around both on and offline about how to build muscle fast. As a personal trainer myself here are a few little known facts, building muscle tips and secrets that I personally consider worth your while contemplating on your quest to build muscle mass:

I often hear that you should train each muscle group just once a week. Whilst this may be provide optimal progress for extremely hardgainers it is not true for the vast majority of people. Sure, you should steer clear of overtraining but like most things in life you won’t improve at something by practicing it only once per week, this is true to a certain degree in bodybuilding too. Muscle should be trained more than once a week, twice would be ideal for most people. Ideally you should rotate your workouts through periods when you are near overtraining and periods where you near undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. Hitting training plateaus can be avoided by doing this.

Make sure your workouts last no longer than 45 mintues. If you think that is not long enough then either your routine is too long or you don’t workout intensely enough. If you really focus on quality and intensity and avoiding distractions 45 minutes ought to be plenty. If your training session lasts more than this then testosterone levels fall significantly because of the increased cortisol production which actually causes the body to eat muscle tissue plus store fat. exactly the opposite to what we want.

In an ideal world you should put your training sessions in to cycles. after a while a workout loses its ability to stimulate growth as your body has already adapted to it. You ought to alter your session before you stop making gains from the program. You should also try not to alter your routine too often either. Doing so could confuse your bodies muscles overly so and stop it working its way into a nice groove.

It is unlikely that you will make significant gains if you don’t perform the correct exercises. The right exercises are exercises that allow you to perform multi-joint movements and are know as compound exercises. The time proven exercises being: bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire bod through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With those guidelines in mind, go pump some iron, eat correctly and get huge.

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