We all want to feel good, feel confident and look good. And we DEFINITELY want to attract the right… erm… female attention ;). I mean, let’s face it, nothing beats a hot girl saying “hey, you look strong – can you help me?”, and nothing screams sex appeal more than a ripped body.
Like a lot of guys, many struggle to build muscle at all, let alone fast. A lot of us quit, blaming our body type. This is totally untrue – body type has nothing to do with not building muscle (although it does affect HOW to build muscle). Anyone can build muscle fast, without gaining fat, without dangerous drugs, and without spending hours at the gym every day. The trick is to know the 3 basic steps to building muscle fast, and how to do them properly for your body type.
1. Diet
Diet is the single-most important factor of your overall bodybuilding program. You can pump as much weight as you want, but you’ll never achieve the body you’re after if your diet is off. Your nutrition plan should be somatotype (body type)-specific, timed properly to maximise your body’s anabolic windows, and should include foods proven to help build muscle.
ALL body types should be getting enough carbs and fats. Low carb, high protein diets are not going to allow you to build muscle if the calories provided by the protein are being “burned” before the workout, instead of being used during the muscle recovery process (after the workout). This can be avoided by eating well (with carbs) 1 hour before the workout, and is well supported by having a whey protein shake after the workout (even better if you add some coconut oil). Your diet must also be tailored to your somatotype, and must be rich in “good fats” that will naturally raise your testosterone levels.
2. Workout – Short, Intense, tailored to your Somatotype
You should work large muscle groups and leave the machines until the second half of your workout, or else you will not build strength by working on the supporting muscles. Some may say to forget machines altogether and stick to weights. We say minimise machines, add free-form exercises (such as lunges, stepping etc.) and combine them into your weight training sets.
Why on earth would you do that?
Read on.
“Super-set” combinations of lower body exercises and upper body exercises are extremely beneficial, particularly to us guys; leg exercises work some of the largest muscles in your body, which will get your heart pumping, and ours bodies will begin to release a natural growth hormone. When you got growth hormone pumping through your veins and you start doing upper body workouts during that time… oh we’ll just let you see for yourself! Try it: don’t separate lower body and upper body workouts into separate days. Work a smaller number of muscle groups from both your lower and upper body each training day and discover a “bodybuilding secret” for yourself!
Don’t work out for too long. No one should be training for more than 1 hour a day. If you are able to carry on longer than an hour it is best to add weight (or resistance) rather than lengthen time, as an effective muscle building workout is short and intense. Also, skinny body types (Ectomorphs) need more rest between workouts than chubby body types (Endomorphs) in order to build muscle effectively.
An obvious and essential element to muscle building is of course your bodybuilding program. To gain muscle fast you will need to personalise your workout and nutrition program and tailor them to your specific body type’s requirements. This is the secret that all top award winning professionals share. Today it’s not hard to do this with the online bodybuilding programs available which combine the benefits of a personal trainer and nutrition expert with the cost-effectiveness of a training program.
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Unfortunately, if you are doing the wrong excercises or doing them with poor technique, then your results will be fairly unpredictable and could even cause serious injury. You need to know what you’re doing, how to do it to gain muscle fast. Kyle Leon is a certified nutritional wellness specialist and fitness model. He became a supplement sponsored athlete because he succeeded in putting on 21lbs of lean muscle in just 8 weeks. He is the creator of Somatotype Specific Nutrition. With his program he is able to give you what highly paid personal nutrition coaches give to their pro-athletes.
We strongly recommend you check out the video on this page, which explains why “eating healthy”, trying to “bulk and cut” or trying generic meal plans from bodybuilding magazines are bodybuilding mistakes, and are what are probably stopping you from getting ripped.
3. Supplementation
Bodybuilding supplements are designed to supplement your diet with the missing nutrients your body needs while you’re bodybuilding. High protein diets are necessary to build muscle fast, but they do not have everything your body needs to function. Supplements also provide the additional fuel your body needs when training hard at the gym to help you push past plateaus more easily. This is where supplementation comes in. Supplements are by no means a replacement or a miracle tool to muscle building.
There are benefits but also side effects to glutamine, creatine, protein and caffeine intake, and the effects of such should be carefully monitored and recorded. Some of these products sound like miracle products – they are not! No product exists on the market that can make you have muscles if you are not willing to DO THE WORK. Simple as that.
There’s an infinite number and combination of bodybuilding supplements available, and most of them are over-hyped or used incorrectly. To get the best results you need to know which supplements to take and when to take them.
Write It Down!
You can easily create a chart where you are annotating your weekly routine and exercises by body parts. Plan two to three sets for each exercise. You can use one as warm up and one “flat out”. Don’t do more than 3 different exercises per body part and 8-12 reps per set. Leave space on the side of your log to annotate the results and track which exercises are working and which are not, how much weight you’ve used and any notes to yourself for the next time you do those exercises. If you are not planning and recording, you are not really building muscle fast – you are just poking around!
