How to build muscle quickly

Within a few weeks, you can experience the same transformation can completely change your life. Learn its advanced weight training to build muscle quickly strategies!
Whether you're planning your fitness as a hobby or as a job, you should not leave anything to chance and hope it works. To overcome the bearings and you forge a powerful body and all muscle, you need all the tips and tricks you can get. None of these techniques will work alone but by combining as much as possible, you will see a huge difference in your muscle growth - faster than before.

1 Start with 3 full-body workouts every 48 hours.

2 Take your weight in pounds and multiply it by 33 to determine your daily caloric intake if you want to gain weight.

3 Do one exercise per body part each whole body workout, but do a different exercise for each body part with each new workout. Reached the end of the week, you'll hit each muscle group 3 times from 3 different angles.

4 Eat carbohydrate and protein in a ratio of 2 parts carbohydrates to 1 part protein after your workout in the form of drink (a good protein shake after training)

5 Perform each set to muscular failure.

6 Use a drive and measure your progress book.

7 Drink at least 4-6 liters of water every day.

8 Vary your rep and set schemes more frequently than any other training variable.

9 Strive to "explode" the concentric portion of your movement and take three to four seconds for the eccentric portion of your program.

10 Aim to develop at least 2-3 pounds of lean muscle mass each month. Any additional amount will gain fat.

11 Eat at least 10 to 15 fruits and vegetables a day. Even some vegetables contain phytonutrients that can fight fat from your belly.

12 Take care to make movements made ​​up of at least 80% of your workouts.

13 Alternate between dumbbells and bar every two weeks.

14 Do not change your exercise when you are no longer progress of a drive to another.

15 Sign up for a competition model fitness or bodybuilding to stay motivated.

16 Follow a program for at least 12 to 16 weeks before trying a new one.

Organize your 17 series pyramid so as to increase your regular strength 5% each week.

18 Eat a variety of whole eggs, chicken, lean beef, fish and whole milk throughout the day for you with high quality protein (equivalent) that allows you to build muscle . And yes, the whole eggs are better for you than egg whites, it's explained here.

19 Use a training partner to keep you motivated and push you to achieve more rapid muscle growth.

20 Never train when you're hungry if you want to build muscle quickly.

21 Focus on carbohydrates when your body needs it the most - breakfast, before and after training.

22 Make sure you do the squat and deadlift every week to increase growth hormone and testosterone release.

23 Take a personal trainer if you have never received professional coaching on technique and form.

24 Stretch for at least half the time you spend to lift loads. If you lift loads for 3 hours a week, allow at least one hour and a half of yoga or static stretching.

25 Work one muscle group throughout its range of motion to stimulate muscle size.

26 Use a cardio program at intervals of 20 minutes, 3 days per week after training to maximize the ratio between muscle and fat while taking volume.

27 Work your muscle group least developed first during every workout.

28 Avoid processed, packaged and fast foods food.

29 Avoid protein bars and any supplements to build muscle with sucralose, aspartame or other artificial or natural sweeteners. Also avoid bars which contain soy protein or corn syrup. If you still do not know, eating too much soy can change your hormone levels.

30 Have at least eight hours of uninterrupted sleep every night.

31 Do not be afraid to overload your muscles with maximum resistance and do not achieve your goals repetitions.

32 Eat olive oil, fish, coconut, assorted nuts and natural peanut butter every day to make sure you get enough healthy fat for the production of testosterone and other hormones, you to build muscle.

33 Take a full week off after 12-16 weeks of training.

34 Take a partner to adorn yourself during your heaviest sets.

35 Have a training program. Never go to the gym without a program.

36 Do 5-10 minutes of dynamic stretching before each weight training.

Schedule 37 sessions of massage therapy to avoid injury.

38 Cold shower after every session of intense weight training. It's painful, but it works.

39 Eat at least 2 grams of protein per pound of lean body mass.

40 The central part of your training should be focused around squats, dead lifts, rowings, overhand pull ups, dips and abdominal work with weights.

41 Train with someone more solid and stronger than you. This will motivate you to train harder.