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Build Muscle Fast
So you want to build muscle fast? It's not going to happen overnight, but I can help you build muscle faster. Here's a quick overview on some tips:
- Lift with a Training Partner
- Work Big Muscle Groups First
- Get more Protein in Your Diet
- Use Weight Lifting Supplements
- Mix up Your Reps
- Hit Different Angles
- Get Enough Rest
Lift with a Training Partner
This is somewhat self-explanatory. Use a training partner or a trainer to help build muscle fast. The reason I say this is because you're more willing to push yourself harder, and it's safer. I've lifted by myself a few times and there's been times I could try the last rep, but didn't for safety reasons. Training with someone else is also necessary for the next build muscle fast tip...
"Negatives" are essentially the lowering of the weight before lifting it up. You do these on occassion to shake up your routine and shock your muscles again, so you only do it every 3 or 4 weeks. You'll need a training partner for these, though, maybe even two. They need to be able to lift the weight up for you by themselves.
Load the bar with 40% more weight than you can usually lift 10 times. Perform the lowering portion of the lift by yourself, and only the lowering portion. Have your spotter(s) lift the weight back up for you so that you can lower it again, perform no more than 5 reps, and only do this evey 3 or 4 weeks. You can do this with essentially any lift, but Bench Presses and Squats are the most common, especially as exercises that work big muscle groups.
Work Big Muscle Groups First
Working big muscle groups first will help you to build muscle fast because you'll be able to use more weight on these lifts.
I guess the better way to put this is to not do isolation lifts before lifts that involve more muscles. For example, don't do triceps extensions and then go do a bench press. You won't be able to lift as much on your bench since some muscles you use to help with the left are already worn out. Because so many more muscles are involved in your big-muscle group lifts, you're hurting yourself much more than if you're tired just for a triceps extension.
Examples of big muscle group lifts would be chinups and pullups, squats, deadlifts, rows, and any type of bench presses. Do your chinups before biceps curls, squats and deadlifts before leg curls, etc. Of course, you can still do the more targeted lifts, but just make sure to work your big muscle groups first to build muscle faster.
Get More Protein in Your Diet
Protein helps your muscles recover and rebuild after workouts. You should try to have a serving or two of protein in every meal or snack throughout your day so that your body has the nutrients it needs to build and maintain muscles. This is especially important for very active individuals such as those playing basketball on a regular basis. I'm a huge fan of protein supplements, especially for a quick breakfast. Check out the High Protein Foods for some more suggestions on how to get more protein in your diet to build muscle fast.
At least 20% of your daily calories should come from protein. According to Men's Health, a good rule of thumb for daily protein intake is 1 gram of protein per pound of your target body weight. Let's say your target body weight is 200 lbs. That means you should try to eat 200 grams of protein per day. Of course, this can be difficult for some people and again is why I like protein supplements. (see below)
Use Weight Lifting Supplements
Weight lifting supplements can definitely help you build muscle fast. I used weight lifting supplements to get bigger when I was younger. It actually helped me to pack on 20 lbs of muscle (with some hard work as well, though). As I've mentioned, I love protein supplements, but there are so many more that can help as well. I like Muscle Milk and Creatine myself. There are weight lifting supplements to help with energy for your workout, help you recover, and help you build muscle faster. I've actually got a whole other webpage dedicated to weight lifting supplements that you should check out here.
Mix up Your Reps
Mixing up your reps basically means don't get into a mondane routine. In other words, don't do 3 sets of 10 reps every day that you lift weights. I'm comfortable in my masculinity, so I'll say I was impressed with Taylor Lautner, the Twilight actor that packed on muscle between the first and second movies. One of the things he did was to vary his reps. Instead of always doing 3 sets of 8-10 reps, you can reduce the weight and do 4 sets of 15 reps, or increase the weight and do 2-3 sets of 4 reps on occassion. Just mix it up every once in a while, maybe even going as far as mixing it up for a whole week and do one day of 15 reps, one of 8, and one of 4.
Hit Different Angles
Hitting different angles, both on the vertical plane and the horizontal plane of your muscles. The best examples I have of this involve your arms, in particular your biceps. One way to hit different angles is to do a "super-slow" set. In other words, you stop at different points of the lift and hold it for a while. For an e-z bar curl, for example, lift the weight up as normal and as your lowering it, stop once for 10 seconds when your arms have lowered 2", then once for 10 seconds with your arms at 90 degrees, and once for 10 seconds when your arms are 2" from being straight.
Other different angle approaches would be using different grips and using inclines and declines. When doing dumbell curls, sit on an incline bench and offset your group either with your pinky or your thumb closer to the end of the dumbell. Then keep the dumbell straight still and perform a curl. You'll be incorporating more muscle fibers since you're now also "balancing" the weight with your bicep to perform the curl.
Get Enough Rest
Rest means two things here: getting enough sleep and not overworking yourself. Sleep is an important recovery process for your body, so if you're not getting enough sleep you could be slowing your muscle growth progress. Don't be sleeping your day away (get out and train, of course), but make sure you're getting an adequate amount of sleep. In addition, your muscles need time to recover and rebuild. So if you want to build muscle fast, you can't push them too hard. Don't work the same muscles two days in a row, and also give your whole body a rest at least one day a week. Depending on what you're doing, you should only work out 5-6 days a week.
Build Muscle Fast Conclusion
Well, there's some tips on how you can build muscle faster. Incorporate as many as you can to get bigger, faster. Also throw in some good lifts like those mentioned above. Good luck in achieving your muscle building goals!
Weight Lifting Supplements
Help Build Muscle Fast
High Protein Foods
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