Building muscle quickly

Everybody wants to build muscle but unfortunately there just isn't that much time in the day for many people. Because of this it seems everybody is hunting for the ultimate solution to building muscle quickly and unfortunately there just isn't an answer at this time. Each person's body builds muscle in a unique way so there just isn't a single one workout fits all approach that can be used by everyone.



Many people believe that simply loading up on protein is the best way to build muscle; in many cases that is a very quick way to go about it but only if your body reacts in a positive way to the protein boost. It's also important to consider the type of workout or weight lifting you are doing too; many weightlifting routines simply aren't effective at building certain muscles and as a result they are probably wasting your time.



If you want to find out what the quickest and most effective way for you to build muscle then there are really only two options. The most basic way to determine this is to simply try a variety of workout routines and diets until you find one that works as quickly as you desire. Obviously this could take quite a few attempts and in the process you could waste weeks or months; eventually however you will in fact find the most effective method for you to continue using. The other alternative is to consult a professional trainer or workout advisor that will be able to help pinpoint exactly what you need to do to accomplish the things you want to accomplish. Probably the biggest downside to this is that it can be very costly and the results still aren't guaranteed to happen immediately. As long as you're willing to work patiently and diligently with a trainer you will eventually be able to build muscle quickly and effectively using a finely tuned diet and workout regimen that your trainer worked out.



In the end it really all comes down to expectation. If you are hoping to become incredibly buff in a few short weeks then basically any diet or workout plan you try is going to provide results that are below your expectation. However, if you go into your workout with the hopes of finding a completely attainable goal then you'll likely be able to find a method that does in fact work well for you. No matter what anybody tells you online there just isn't any incredibly fast way to build muscle so you'll need to be patient and diligent with your workout methods. Eventually things will start to work out for you as long as you are patient and keep actively working on your muscle building plan. Most important you should always consult a trainer or expert about your workout plan in order to make sure everything is safe and healthy; there is no sense in risking your well being just to build a little bit of extra muscle.

The Basics: Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

Top 10: Foods For Muscle Growth

The weight continues: Certain foods will help you build muscular bulk



By now, most men understand the importance of protein in building muscles. When working out, the stress of weightlifting damages muscle fibres. This damage activates a special repair process that eventually forces individual muscle cells to grow. All of this growth requires loads of amino acids, the basic building blocks of life.



But the process of muscle growth requires more than just protein. Weightlifting also burns energy in the form of muscle glycogen, so your diet also needs to include a healthy serving of carbs to both replenish muscle glycogen stores and to boost insulin, a hormone that helps shuttle amino acids into the muscles.



So which foods help you build muscular bulk? We’ve decided to focus on those foods that pack the biggest protein punch. Here are the top 10 foods for muscle growth.

No.10 Quinoa

Reality check: Not all men eat meat. But without meat, how can you get that precious protein? Look no further than quinoa, a protein-packed “grain” native to South America. Not only is quinoa high in protein, but the protein it supplies is also complete, meaning that it contains all nine of the essential amino acids. This gluten-free food is also easy to digest and is high in fiber, magnesium and iron. No wonder the ancient Incas called quinoa the mother of all grains!



No.9 Almonds

Almonds are another plant-based food that is absolutely packed full of protein. Just 1/4 cup of almonds contains nearly 8 grams of protein -- that’s nearly 2 grams of protein more than your typical egg! Almonds are also an excellent source of heart-healthy monounsaturated fats and magnesium. Magnesium is an abundant mineral that’s used in more than 300 biochemical reactions in the body and is specifically known to be involved in energy metabolism and protein synthesis.



No.8 Cottage Cheese

It may sound surprising, but most serious bodybuilders include cottage cheese among their top muscle-building foods. To understand why, simply read the label of your typical low-fat or fat-free cottage cheese. Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than 2 grams of fat. Trust us, this one’s a winner.



No.7 Oysters

Although not the most well-known muscle-building food, oysters are another secret specialty of weightlifters and bodybuilders alike. Just 100 grams of cooked Pacific oysters yields upwards of 20 grams of protein with only 5 grams of fat. Oysters also provide more zinc than any other food. Like magnesium, zinc is another mineral that’s essential to protein synthesis, thus making oysters a top food for muscle growth.



No.6 Chocolate milk

Ever since we were young lads, men have constantly been reminded of the importance of milk to a growing body. But even as adult males, milk remains just as important. Because milk is an animal food, it provides all the essential amino acids while offering very little fat (especially skim milk). 

The benefit of milk to muscles is even greater considering that it mixes so well with whey protein.



No.5 Lean ground beef

Red meats, like lean ground beef, are an excellent source of protein, so completely avoiding them because of the "red" stigma might be a mistake. Just 100 grams of lean ground beef contains upwards of 27 grams of protein!



Although such a serving also contains 11 grams of fat and around 200-plus calories, what separates beef from its other meat competitors is all the additional vitamins and minerals it contains. Beef is teeming with vitamin B12, zinc and iron -- all of which are important for muscle growth and development.



No.4 Soy

Whether served as edamame, tofu or soy milk, soy is a bean whose muscle-building benefits simply cannot be paralleled by any other plant source. As one of the few plant sources that provide complete protein, soy packs its protein in style.



Just one cup of cooked soybeans contains over 20 grams of amino acids. Soy is also stacked with other important vitamins and minerals, making this meat alternative one of the healthiest muscle-building foods around.



No.3 Eggs

Quick and easy to prepare, delicious and fun to eat, eggs are a key dietary component of any muscle-minded male. Each egg comes loaded with around 5 to 6 grams of protein at the very low caloric cost of only 60 calories. But it’s not just the amount of protein that makes eggs so special, it’s the type.



Egg protein is considered to be the most readily utilisable protein with the highest biological value of any whole food. This means that the protein in eggs is used most efficiently for muscular growth.



No.2 Chicken

What can we say about chicken that hasn’t already been said? Chicken is the staple muscle-building food. A nice, lean 100 gram slab of this white meat will fill you with a hearty serving of 31 grams of protein with only -- wait for it -- 4 grams of fat.



So, as far as protein-to-fat ratio is concerned, you’re looking at a superstar. Combine chicken’s great taste and its meal-versatility and there’s really no arguing that chicken belongs amongst the top muscle-building foods.



No.1 Fish

When it comes to building muscle, fish really crushes the competition. Take salmon, for example. Not only is salmon a protein powerhouse yielding around 25 grams of protein per 100 gram serving, but it’s also packed with so many other healthy nutrients that you’d be a fool to avoid it. Salmon is loaded with heart-healthy monounsaturated fats and omega-3 fatty acids. It’s also an excellent source of vitamin D, a current media darling. All in all, fish, such as tuna or salmon, are simply the best.