While there are many fast ways to get muscles, it’s important that you perform them regularly. With dedication and practice, you’ll get the results you want. The key is having the discipline to carry on with the program.
Different Weight Lifting Techniques
Compound movements mean utilizing more than one muscle group. A good example of this is the bench press. Start by making 10 to 15 repetitions. Get up and hold the dumbbells in both hands. Lift the right hand and bring it down. Lift the left dumbbell and put it down. Perform 20 repetitions.
Sit down and rest for a couple of minutes and then resume. One of the fast ways to get muscles is by lifting the dumbbells simultaneously. If needed, inhale as you lift. Do not suspend your breathing. Make 20 repetitions. Repeat the lifting from the start.
Picking the Right Weights
You can also use barbells instead of dumbbells. However you need to pick the right weight for you. Of course this will vary per individual. A good rule is to lift weights a dozen times.
If you feel comfortable with it, then it’s the right weight.
If you‘re able to do more weights, it’s too light. If you can’t do a dozen reps, it’s too heavy. Don’t worry about other people being able to lift heavier weights than you. In due time, you’ll be able to lift more.
Resting Your Muscles
This is very important. Under no circumstances should you attempt to exercise if you are not feeling well or sick. Before looking for fast ways to get muscles, make sure you’re fit for it. Having a heart condition doesn’t mean you shouldn’t exercise. However you need to consult the doctor.
To get big muscles you need to be on the right diet. You need to have plenty of calories. This will help you develop more muscles. At the same time these calories will help you get through the program. Assume you weigh 200 lbs with 10% body fat. This would mean you’ll need about 3,762 calories per day.
You can’t just take in any type of calories though. You need protein. On the average you’ll need 1.5 grams of it for every pound. Making sure you have enough proteins is one of the fast ways to get muscles.
Assume you weigh 200 lbs. That means you need about 300 grams of protein daily. Start a food diary so you can determine how much protein you consume.
Keep in mind that protein has 4 calories. When calculating your calorie intake, protein should make up 30% of all your calorie needs. You also need a lot of carbohydrates in the body. The ratio for carbohydrates and proteins is 2 carbohydrates for every 1 protein. That’s about 500 grams of carbohydrates a day.
There are several types of multivitamins out there. This can help but you need to make sure it’s the right one. Do some research before trying out any multivitamin or herbal supplements in the market.
While there are fast ways to get muscles, you need to make sure that it is a combination of diet and weight lifting. By relying on both, you’ll be able to build those biceps and abs soon enough.