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How To Get Big Muscles Fast Bodybuilding - 7 Tips

Building big muscles fast is not easy if you don't know what you're doing. The truth is many people don't really know how to get big muscles fast with bodybuilding due to misinformation or wrong advice. As a result, they are simply making mistakes in their approach to muscle building. Let's face it, we are all doomed to make mistakes in life but the most important thing to remember is to learn from them and stop making them. In this article, am going to highlight a few key points which are crucial to get big muscles fast.

Lift heavier weights

You're not going to shock your muscles into growth if you don't hit them hard enough. If you keep using light weights, you're not stressing your muscle fibers enough. Muscles need to be depleted so that the process of repair and rebuild occur for muscle growth. For that to happen, you need to train with more intensity and lift heavier weights.

Don't overtrain

If you keep hitting the same muscle groups too many times per week, your muscles are not going to develop like they should. It's true you will get a nice pump but this is only temporary as real muscle gains are not made in the gym. It's not uncommon to see guys training their biceps 3-4 times per week. Getting that arm pump feeling is fantastic but you're going to easily overtrain your biceps with this strategy. Your muscles need to recover for growth via proper nutrition and rest.

Don't train for hours

Many people believe that lengthy training sessions equal to bigger muscles, but that's a big myth. You should focus more on quality training instead of quantity. In fact, you only need 30-45 minutes of heavy lifting and call it a day. Don't go overboard and try doing more than what is recommended. During weight training, your testosterone levels increase but after some time, they will naturally plummet while cortisol levels increase. Cortisol is a stress hormone and increased levels of this hormone will eat at your muscles and make you prone for fat storage. Hitting your muscles hard and getting out of the gym fast is key.

Adhere to the law of progressive overload

Progressive overload means gradually increasing the stress on your body during exercise. This can be done by gradually increasing your weights or sets in order to make your muscles constantly adapt and grow. If you keep doing the same thing over and over again, there is no progressive overload hence no room for progress. Whatever you do, try varying your workout and placing more stress on your muscles. If two weeks ago you lifted a 20 pound dumbbell, try to attempt a 22 pound dumbbell this time.

Perform compound movement

The key to get big muscles is not doing bicep curls. The biceps is only a small muscle. You need to focus on bigger muscle groups like chest, back and legs as this is where lies an impressive physique. So instead of focusing on isolation exercises like bicep curls, perform compound movement exercises which target several muscle groups at once like bench press, military press, deadlifts, rows, squats, dips, pull-ups, chin-ups, push-ups. These exercises boost testosterone production and build the most muscles. It's easier to get big muscles with compound exercises as they allow you to lift heavier loads.

Have adequate rest

Sleep is crucial if you want to make muscle gains as muscles grow when you are resting not when you're training. Get enough quality sleep each night such that when you wake up, you're fit and not tired.

Eat like a champ

No matter how effective your training program is, you won't achieve optimal muscle gains if you don't eat properly and consume enough calories. Nutrition is the most important aspect if you want to get big muscles fast. Knowing what kinds of foods to eat, the number of meals and the frequency of your meals are vital for success. Your primary focus should be on nutrient-dense foods notably complex carbs, lean protein and healthy fats. For your protein needs, try getting 1 pound of protein per pound of body weight. For example if you weigh 150 pounds, you'll need 150 grams of protein daily. You should aim for 5-6 meals per day and eat every 3 hours or so.

There you are, next time you ask yourself "how to get big muscles fast with bodybuilding", refer to these 7 sure-fire muscle-building tips in order to accomplish your goal.

For more insider tips and in-depth advice on muscle-building, I strongly recommend Muscle Gaining Secrets.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.

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