How to Build Muscle Fast

Women love muscular men. They feel safe and protected.

Gaining muscle is just as hard as losing fat, and it is still the same process - clean diet, cardio, weight lifting, and optimal water consumption.

Implement these tools in small steps. Tackle working out like a pro body builder first. You will naturally get hungry and will begin to eat every two to three hours. Water will be consumed as soon as you implement protein shakes or other sources of protein. You will soon see progress and will be more open to maintaining a stricter regimen.

Weight lifting is the key to building muscle. Use the pyramid method to gain muscle fast. Do four sets of 15, 13, 10, and 8 repetitions. Any exercise you choose should follow this routine, unless the specific exercise does not require weights - like crunches or sit ups.

The Pyramid Method

The pyramid method of weight lifting is optimal to building lean muscle fast. You will be doing four sets of 15, 13, 10, and 8 repetitions respectively. Let's take hammer curls as an example. Start your first set at a weight that is comfortable to you - say 10lbs. Using the 10lb dumbbell, do 15 repetitions of hammer curls. When completed, pick up a 15lb dumbbell and do thirteen repetitions. Take another thirty second break in between sets for stretching. Next, using a 20lb dumbbell do ten repetitions. Stretch and then do the last set with a 25lb dumbbell at 8 repetitions.

The last set should be extremely difficult. You should feel your muscles quiver and shake. It should be really difficult to finish the last few repetitions. If this is not the case, then the next time you do this exercise, increase your beginning weight to something at least 5 - 10lbs higher.

This is how to gage the effectiveness of your work out. If you do not get to that point, where there is good burn of muscle fibers (it should not be painful, but more exhaustion) then you are not working out hard enough. Always strive to the point of exhaustion. Get your time's worth of value at each workout.

Use a notebook at the end of each training session to document your workout for later research purposes. Write down what weights were used, what sequence, and what changes need to be implemented so that you do feel growth in your muscle fibers. Furthermore, do not repeat exercises every day. Every other day should be fine, but your muscles can become acclimated and efficient at doing the same exercises.