What's the fastest way to build muscle?
Every athlete probably has his own answer to the question “What is the fastest way to build muscle?”. The article is aimed at those who don't go to the gym and don't want to spend money on protein shakes or other supplements.
The right warming for the fastest muscle building
- Before everyone training it is important to warm the body and loosen the muscles. Take enough time to do this. At this level of training, it is advisable to perform slow movements in order to be able to perceive progress and limits in the body.
- Start your stretches on the legs and finish them on the head. This will avoid neglecting body parts. Always go from the bottom up. Every muscle needs a specific exercise.
- Stretch the muscles slowly to avoid injury and to allow the body to get used to the movements.
- How long the warm-up phase should last depends on your physical condition. Despite all your individualities, you should take at least 20 minutes to stretch your muscles.
A proper training plan is the quickest way to build muscle
- Exercising regularly is the best exercise. Make it a habit to stick to a certain training rhythm. You have to find the right balance between tension and relaxation.
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- Every trained muscle needs a recovery phase in order to regenerate the power reserves. When crafting your training plan, make sure that you give your body time to recover.
- In order to build muscles as quickly as possible, it is advisable to exercise at short intervals.
- Use different exercises to build muscle so that the muscle can be strengthened through different types of effort.
A sample training plan for rapid muscle building
- Monday: 20 minutes of stretching, 30 pushups, 30 pushups with hand claps, 30 pushups with wide apart arms and 30 3-point push-ups (one leg is placed on top of the other so that you are on two arms and one leg stands)
- Tuesday: 20 minutes of stretching, 100 crunches, 70 side crunches, other crunch variations
- Wednesday: 20 minute stretch, 30 minute endurance run
- Thursday: 20 minutes of stretching, 50 squat jumps, 30 squats, 50 lunges
- Friday: 30 minute stretch
- Saturday and Sunday: no training
- This training plan is intended as a guide only. You have to know for yourself which exercises suit you and how much you can expect.
- From this training plan you can see that a special muscle group is being trained every day (Monday: arm, shoulder, chest; Tuesday: belly, Thursday: legs), so the muscles that are not involved can recover while a muscle group is being worked on intensively.
- The endurance run serves the general condition and strengthens the entire body.
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