Top 10 Ways to Build Muscle Mass Fast

 

    "Success isn't a result of spontaneous combustion. You must set yourself on fire."

 

- Arnold H. Glasow

 

1. Pursue Progressive Overload.

 

The law of progressive overload simply says that you must increase the amount of reps or the weight lifted every single workout (or as close to this as humanly possible) in order to ignite muscle growth.

 

2. Perform 8-12 reps.

 

3. Perform 6-9 sets.

 

Yes just 6-9 sets per body part. If you are working out with good form this is all you need to stimulate muscle growth. You want to keep your workouts under 45 minutes to avoid the release of hormones that actually break your muscle tissue down (catabolic hormones). Luckily, you can easily accomplish this by performing a maximum of 9 sets per body part.

 

4. Eat Eat Eat.

 

A good bodybuilding diet will allow you to grow without adding fat at the same time.

 

5. Increase the Amount of Protein in your Diet.

 

Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement

Your lean weight is your total body weight minus the amount of fat you are carrying. You will need to know your body fat percentage for this.

 

6. Eat Fat.

 

A Low-Fat diet is not desirable in bodybuilding. Eating fat increases the amount of anabolic (muscle building) hormones in your body. These are:

1. Testosterone
2. Growth Hormone
3. Insulin-like growth factor (IGF-1)

 

 

7. Make Sure you Drink Enough Water.

 

You should shoot for around 12 x 8 ounce glasses of water per day. Remember you can include your protein shakes towards your daily water intake.

 

8. Avoid Too Much Cardio.

 

Cardiovascular work will rob you of muscle gains. Yes if your goal is to lose fat you should do cardio but make sure it is:

(a) Performed immediately after your weight training

(b) 'High Intensity Interval Training' form of cardio for a maximum of 20 minutes.

The reason that too much cardio isn't desirable when your goal is to build muscle is that too much cardio releases catabolic hormones in the body, breaking down your muscle tissue; obviously this is counter-productive.

 

9. Sleep.

 

10. Relax.

 

Being stressed out results in a catabolic (muscle breakdown) environment in the body. One such hormone is cortisol. Remember that a calm, relaxed person builds more muscle than the hot-head :) (assuming all other factors are equal).

 

Source: http://ririanproject.com/2008/03/18/top-10-ways-to-build-muscle-mass-fast/