Are you ready for your January 2010 muscle building goals? Start getting ready for the new year and your new workout program to build muscle fast by adding a few of these top muscle building tips to help you succeed. Building muscle takes hard work and dedication but it also takes using smart techniques so that you don't waste your time in the gym. Here are 3 tips to help you build muscle. Fast muscle building makes it more fun!
BCAA's
Branched Chain Amino Acids are the 3 most broken down amino acids in muscle tissue during a workout. To build muscle fast a good strategy is to make sure you are supplementing with extra BCAA's during your workout. They are part of any protein but a very popular ratio is 4:1:1 or 4 parts leucine, 1 part isoleucine, and 1 part valine. Cheaper versions will have lower levels of leucine and that is the amino that has really been proven to help promote muscle recovery for fast growth. Add BCAA's before your workout and during to speed up recovery and promote an environment to build muscle fast.
Protein Timing for Muscle Building
Everyone talks about how you need a high protein diet to gain muscle mass but the truth has been greatly exaggerated and you don't need as much as you think. The best way to build muscle fast with protein is by timing the consumption correctly. There is a 1 hour window after your workout in which the body needs a lot of protein for recovery. This is the most important protein meal of the day and you need a fast digesting protein. Use whey protein as it will digest the fastest and get to your muscles for optimal recovery and muscle building.
Sleep for Better Recovery and Muscle Building Hormones
A lot of people can get by on not that much sleep and only get anywhere from 6 to 7 hours per night. Even though you may feel like you function fine without getting 8 to 10 hours of sleep it is a muscle recovery killer. The hormones in your body are largely responsible for your muscle growth and proper sleep is needed to keep them at peak levels.
A lack of sleep will increase the stress hormone cortisol and this eats away at muscle tissue and adds fat to the midsection. Then fat on the midsection decreases insulin sensitivity making muscle building even tougher. Reduce cortisol by getting 8 to 10 hours of sleep every night. Plenty of sleep will also ensure release of growth hormone which will keep you leaner and more muscular. Optimize your hormones through sleep and muscle building will accelerate.
High Frequency Training
We have now touched on supplements, protein timing, and sleep so now it's time to talk about training for optimal muscle growth. Don't be afraid to ramp up your training frequency from time to time by training your muscles more often. Too many guys are stuck on the one body part a day or once a week method and suffer from slow and non existent gains.
Try high frequency training for 3 weeks for a super muscle building blitz. My favorite HFT program is by Chad Waterbury in his 10 10 Transformation. He has two separate 3 week high frequency training workouts that will build 5 pounds of muscle in only 3 weeks. Do both of these workouts and you are 10 pounds bigger. Whenever I am starting to plateau I bring out the HFT workouts and my interest in building muscle reignites as I see rapid results. It is a lot more fun going to the gym when you build muscle fast so try these techniques and see what you can do in 2010.
Build Muscle Fast with This High Frequency Training Program
Try the most effective workouts for a total body transformation with the 10 Pounds of Muscle Transformation.
Check out some other top picks here and read these Muscle Building Workout Program Reviews to help you find the right system to deliver results.
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