Five Ways to Build Muscle Quickly and Naturally Friday, June 19, 2009
I recently did a magazine interview addressing the issues of ways to build muscle quickly and naturally.
Implied in the question was no drugs were allowed. Also implied in the question was that supplements were A-Okay.
Now I have to tell you whenever you answer a question like this you are setting yourself up for all kinds of disagreement.
People tend to forget the word "focus" as it applies to the task at hand.
There are so many ways to train and, as a Certified Personal Trainer who hangs out Certified Personal Trainers as well as my medical colleagues, I know a few of them.
But as you read my advice, remember what they did not ask me.
They did not ask me how to build strength or power. They did not ask me how to burn fat or lose weight. And they did not ask me how to develop "all night long" endurance.
Each of these topics is just as specialized as the one they asked me to make a brief comment on.
They asked me how to build the most muscle in the fastest way that could be applied to the world at large.
So as a reminder, with your own training programs, remember what you ask for because you might just get it!
And one size does not fit all!
Here are my top 5 keys:
1) Intensity is the key to rapid muscle growth. Intensity comes in many flavors though, such as: heavier weights or more resistance, higher reps, faster exercises, more sets etc. - so which is best? When the dust settles a routine based on muscle growth is best served by using 75 to 80% of your maximum weight or resistance for 8 to 12 reps with good controlled form and constant tension in 3 sets per exercise. Break times should be no longer than 60 to 90 seconds.
2) Big exercises build big muscles faster. Isolation exercises like curls or skull crushers work on small muscle groups but bigger compound or power moves such as power cleans or clean and press, squats, bench press, pull ups and the like should make up at last 75% of your routines if you want maximum muscle in minimum time.
3) Recovery is often overlooked especially by young trainees. And as you age there has to be an even finer balance between recovery and workouts. You should leave at least 24 hours after a workout whether it is total body or split routine. If you are over 40 make sure to throw in an occasional 2 day break.
4) Interval train sparingly. Interval training is all the rage right now and it's a great way to burn fat and get leaner as well as condition your heart fast. But it places tremendous physical demands on the body if done correctly and requires recovery times that may take you away from the gym longer than you want to be.
For your heart, use traditional cardio sessions at low to moderate intensity and conserve your energy for muscle growth.
5) Take advantage of the proven benefits of Whey Protein and Creatine. Both products now have decades of real scientific research that back up the benefits for muscle growth, recovery and increased strength. Private Reserve Protein Powder was designed by me to support the fastest muscle growth and recovery time possible.
It is the only protein powder on the market with built-in berry derived antioxidants to help cut down the free radical load after exercise. This keeps damage in check and improves recovery.
Crea-King delivers 5 grams of Creatine and 5 grams of Glutamine complete with potassium organophosphates for maximum bioavailability. Try some for a few weeks and watch your body lean out and muscle up before your very eyes as your workouts soar with strength and stamina.
And if you follow the above tips you'll see magnificent results in no time flat!
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