It is one thing to want to build muscles fast but it is another to actually achieve it. It is widely known that increase your muscle size as quickly as possible you must incorporate weight training into your workout routine. However there are some other very important changes to the way you workout that are often overlooked that make or break you chance for success.

2. Content
1. Building Muscles for Men and Women
2. 6 Easy Ways To Build Muscles Fast - Know Your
Needs And Alternate Your Routine
3. What Are The 3 Best Supplements For Building
Muscles?
4.3 Simple Steps for Building Muscle Mass
5.Best Way to Build Muscle Fast? 5 Muscle Building
Tips
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3. 1. Building Muscles for Men and Women
It seems like there is real craze with building muscles right now.
Everyone including men, women, young and old are starting to shape
up and sculpt their bodies like never before.
We're all aware that obesity has taken over lately but now there
seems to be a tide-shift with a reversal going on in a positive
direction. For the first time in many years the obesity rate of school
children in the USA is dropping instead of growing.
With more and more people looking to build their muscles and
strength this trend can certainly accelerate.
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So what is makes building muscle suddenly so popular?
In this article we'll discuss building muscles for:
Bodybuilding Competition
Looks and Confidence
Strength and Stamina
Gain or Lose Weight
Building Muscles for Women
Doing More and Being More
In general people have different reasons for getting into body and
muscle building. One person might do it for competitive reasons,
others for confidence issues, others to build strength and stamina,
gain weight, lose weight and then some people just want to be able
to do more and live a healthier life.

4. Building Muscles for Competition
Bodybuilding competition is one reason why people are interested in
building large muscle mass. Building muscles for competition is a
huge sport. You can find big rewards in competitive bodybuilding but
competing on this level takes much dedication and effort. You'll need
to dedicate time, lots of time working out every day to build and
maintain large muscle mass and shape.
Building Muscles to Compete is not Meant to be a Hobby
You will not naturally obtain a perfectly chiseled body with pumped
up muscles overnight and if you are looking to make it to the top of
the muscle building food chain, you're going to have to invest tens of
thousands of hours in workout time and the younger you get started
as an adult body builder the better chance you'll have at making it to
the top.
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Building Muscles for Confidence
If you are getting into bodybuilding because you're overweight, too
scrawny and thin or just not happy with the way your body looks,
body and muscle building can help and the results can be seen in a
matter of weeks. When done properly, you'll be muscle building in a
matter of days and many people see noticeable improvements in just
4 to 6 weeks time.
Getting stronger, building muscle tone and depending on your
situation, gaining or losing weight is a great confidence and self
image booster. You just need to be sure that you don't get carried
away doing too much too fast. Set a rational schedule based on
where you are starting from and you'll begin to see improvements in
quick order.

5. Building Muscles for Women
Body and muscle building for women isn't as popular as it is for men
but it is really a great way for women to build strength without being
concerned about bulking up like a man would. There are many petite
women who body build and can lift an extreme amount of weight. So
don't confuse building big muscles with raw strength and size.
Many women are coming to realize this and finding that even though
they build muscle mass at a slower pace than a man would, they still
get the luxury of building strength, stamina and their metabolism
without the worry of looking like the Hulk's masculine twin sister.
Speaking of building muscles to look masculine, younger males get
into body and muscle building many times to impress the girls. They
want to look fantastic and they want ripped muscles and they want
them now! Their desire to look ripped, strong and desirable for a
potential mate can become problematic.
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This is the same problem competitive bodybuilders can get caught up
in when they try to build muscles too fast and take shortcuts that
they think or have been told will give them an edge.
Avoid Using Steroids and Growth Hormones when Building Muscle
Mass
When the pressure is on to bulk up quickly, some body builders turn
to using growth hormones and steroids to hasten muscle building.
There are a couple of big problems with this. In the case of teenagers
trying to bulk up quickly, they have to remember that their bodies
are still in a growing mode and the use of hormones or steroids can
have some bad side effects that can seriously mess up the rest of
their life.

6. As far as competition body builders go, there's really nothing to say
to you here. You know what's going on because you see it nearly
every day in the world of sports and fitness; elimination from
competition, health problems and stripped titles after years and
years of hard work and full dedication of a big piece of your life.
It's not worth it and cheating at building muscles for competition
won't make you feel very proud if you do happen win an event.
In the case of the young "want to impress" bodybuilder or the super
Hulk competitive version, doing steroids and growth hormones is
rarely a good idea.
Bodybuilding in its beginning was created to be a sport and when
given it respect and patience it deserves it can be a rewarding way to
stay fit and healthy for a lifetime.
If you're into the competitive body and muscle building realm it can
be a great way to travel and socialize with people all around the
world from local events all the way up to the Olympics if you are so
inclined.
If you're looking at the field for a career there are huge opportunities
for working in the health and fitness industry and if you're into it to
impress others and gain confidence then building muscle mass may
be a great way for you to achieve it.
Whatever your reason for building muscle and getting into
bodybuilding is, the benefits to your health, fitness level, confidence
and ability to do more and be more is undisputed.
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7. 2. 6 Easy Ways To Build Muscles Fast - Know Your
Needs And Alternate Your Routine
What is the best way to build muscles fast? It's those muscles that
we often use that become stronger and bigger. However, those
muscles that we seldom use also get weaker and smaller. So you
want to build muscles to be buff and look tough? There are many
different ways and modalities to build and pump blood in your
muscles to make them stronger and bigger. Here are tips to build
muscle fast at the shortest possible time frame:
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1.Figure out your caloric need to grow bigger- Every muscle builder
has different caloric needs to build their physique. It basically
depends on your current weight, your gender, your age and the
extent of your physical activity. What's your current weight? Multiply
it by 20. So for example, if you weigh 130 lbs., you multiple it by 20
and you'll get 2600. That number 2600 is the amount of calories you
need for a bigger muscular physique.
2.Start your muscle building routine by pumping the big muscle
groups. Training your big muscle groups is the best way to jumpstart
your muscle building program. It's these parts of your physique
wherein pumping weights has the biggest and fastest muscle gains.
Involve your big muscle groups workout once a week. You'll find
these big muscle groups in your back, chest and legs.
3.Constantly change the weights you lift. Shock your muscles as you
get used to lifting heavy weights. If, for example, you've been
training with 100 pounds for your bench press, add 10 pounds after
your first week of training. Basically increase the weights every week.
Do the same with your other muscle groups. Progressive lifting when

8. you workout continues the growth of your muscles. You steer clear
of being complacent. With this routine, you'll grow stronger and
bigger every week.
4.Alternate your weight-lifting workouts. If you're working 2 body
parts 3 times a day, modify your routine to 6 days a week and
working on just one body part. Adjust your muscle building program
to chest and biceps on Monday, and triceps and back on Wednesday,
train your muscles in your chest and triceps and then biceps. Your
body will build more muscle fibers and you'll grow stronger and
bigger by exercising the biceps and triceps (common muscle groups).
5.Train using partial lifts. If you're lifting 3 complete sets, train with
only 1/3 of the lifting on the first set, 2/3 of the routine on the
second set and do full lifting on the third set. Modify your lifting with
a reverse of the load progression. Lift more weights on the first set,
and lesser on the second and third sets.
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6.Take muscle building supplements. Along with a balanced diet for
weight loss, take muscle building supplements. These supplements
fill the nutritional gaps especially if you're not getting the right
amounts of nutrition from your muscle building diet. These workout
supplements will coax your body to build more muscle fibers.
With these tips applied in your muscle building routine, you'll build
muscles fast making you look buff, tough and awesome.
Weight loss is a common problem in society today due to mainly
changes in lifestyles. Many people struggle to get off the extra
weight and this may take a few steps or time to achieve. The Burn
the Fat program is a way to increase the chances of weight loss and
also a healthy living style. The Burn the Fat book is dedicated to

9. improving the lifestyles of many people who are stuck with their
weight and extra calories.
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10. 3. What Are The 3 Best Supplements For Building
Muscles?
How do supplements for building muscles work? To answer this
question, you first have to learn how the process of building muscle
mass goes.
The process of body building seems easy. All you have to do is lift
weights, eat the right nutrition and take the best muscle building
supplements, right? There comes a time when you'll hit a plateau,
but you can snap out of it with the help of supplements, too. So how
do your muscles work and how do supplements boost their growth?
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There are 2 forms of muscle fibers in your body, namely:
Type 1 muscle fibers, a.k.a. slow twitch muscle fibers
Type 2 muscle fibers, a.k.a. fast twitch muscle fibers
Type 1 muscle fibers are in-charge when you perform endurance
exercises, while type 2 muscle fibers are large muscle fibers that help
with your muscular strength and size when you're strength training.
Your muscles grow if you damage your type 2 fibers through weight
lifting and applying enough tension to activate your satellite cells.
These cells are located on top of your muscles and they aid in
growing, maintaining and repairing your muscles. Doing heavy lifting
activates your satellite cells. When you lift heavy weights, micro
tears form in your muscular fibers which then results to the
production of satellite cells where they proceed to damaged areas in
your muscles. Satellite cells utilize protein substances from your
nutrition storehouse to strengthen and thicken your muscles. That's
how you grow buff and beefy.

11. Supplements for building muscles have been developed by scientists
to enhance this muscle growth process. These supplements work on
your energy, hormonal and nutritional systems for faster
bodybuilding. What are the 3 best supplements for building muscles?
Hormonal supplements- the 2 types of these supplements for
building muscles are testosterone boosters and growth hormones.
Testosterone is a naturally-occurring hormone in the body and it
helps in improving muscle-protein synthesis. What testosterone
boosters do is increase your testosterone levels because its
production may be hampered by certain factors. Growth hormone
supplements, on the other hand increase your body production of
growth hormones so that you'll build muscles. Aging and high
training loads diminish your GH production that's why you need a
boost through supplements.
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Energy supplements- the most effective energy supplements for
muscle building are caffeine and creatine. You have to be wary
because some energy supplements induce weight loss which may go
against you muscle building gains. You therefore have to stick to
caffeine and creatine energy supplements for building muscles.
Caffeine is the pick-me-up substance in your coffee. It blocks the
brain chemicals that encourage sleep. When you take caffeine
supplements, you'll have faster heart beat, your airways open and
blood flow to your muscles increase. Caffeine supplements improve
your muscle building workouts. Take it before strength training and
you'll do more reps. It enhances your overall strength. Training
harder becomes more possible with the help of caffeine
supplements. Meanwhile, creatine supplements boosts your amino
acids supply. It's easier to do a few extra reps with the oomph

12. provided by creatine, thereby helping you to grow stronger and
bigger. Your muscle cells become hydrated and in turn hastens
muscle recovery and growth.
Nutritional supplements for muscle recovery- these supplements are
taken to augment your diet. You can't supplement your way to good
nutrition alone. Supplements have to go with a healthy diet. One
necessary nutritional supplement for building muscles is whey
protein. Taking whey protein shake as post workout nutrition
improves muscle repair and recovery. Another essential nutrient is
fish oil which is rich in omega-3 vitamins. Taking this supplement
reduces inflammation, improves blood circulation to the brain and
fortifies your cell's membrane. Fish oil supplements is also one of
best supplements for building muscles that promote faster muscle
recovery when training.
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13. 4. 3 Simple Steps for Building Muscle Mass
If building muscle mass is a goal of yours, this is your lucky day
because I am about to simplify the process down to 3 easy to follow
steps. The challenge of building muscle mass in this day and age is
there is so much bogus information floating around out there that it
is difficult to know what is fact and what is fiction. You start to follow
one piece of advice and when that doesn't work you move on to the
next, and the vicious cycle begins. As I pointed out earlier, building
muscle mass can actually be broken down into 3 simple to follow
steps, so let's get to them.
1. Dedication and Proper Mindset
The first step in building muscle mass is having dedication and the
proper mindset to start with. Without this, you're destined for
failure. Your probably asking yourself this question right now, "Sure,
that's easier said than done". Guess what, you're exactly right.
However, there are many ways you can help get yourself into the
proper mindset to succeed in your muscle building endeavors.
The first thing you must do is set goals for yourself, but make these
goals specific. Don't just write, "I want to build muscle mass," but
instead write, "I want to build 8 pounds of muscle mass in 1 month."
Do you see how much more specific that is? You will feel much more
compelled to work towards that specific goal than for the more
general one. Once you have written your goals, post them in a place
where you will see them everyday, and be forced to read through
them. This will keep you focused on a daily basis.
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The day-to-day process of building muscle mass can become
mundane, so it's important to have a strategy to raise your intensity

14. level before entering the gym. Visualization is a great tool to use to
raise your focus and intensity. Throughout your day or before you
workout, visualize yourself having success in the gym. That may be
you see yourself finally getting that 7th rep of 235# on the bench
press on your last set or reach a new max on the squat. Whatever
you visualize, be very specific. Visualize every detail about the
situation. The more detailed you can be in your visualizations the
more success you will have with this technique. Pro athletes in every
sport utilize this technique to reach their goals, so there is no reason
why you shouldn't be using it either.
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Building muscle mass can be achieved while training by yourself, but
it is much easier to maintain your focus and dedication if you have a
training partner that is counting on you being at every workout. The
trick is picking a good partner because if you pick a bad one this can
have negative effects on your muscle building quest, as well. The
most important thing you must look for in a partner is that they have
the same dedication and desire towards building muscle mass, as
you do.
These techniques should help you maintain your motivation towards
building muscle mass. Now that you have step 1 mastered, let's
move on to step 2.
2. Proper Weight Lifting Program
The second step in building muscle mass is to follow a proper weight
lifting program. If you do a search on any of the popular internet
search engines, you can easily find a dozen or more weight lifting
programs that all claim to pack pounds of muscle on your frame.
Some of these programs may work, but many do not because they

15. forget to focus on one simple principle. In order to build muscle
mass, you must build strength. Think about it; have you ever seen a
225# bodybuilder maxing out on the bench at 150 pounds? I didn't
think so. As your strength improves, your muscles adapt by growing
bigger.
The best way to increase your strength and therefore build muscle
mass is to ensure the core of your weight lifting program consists of
compound lifts such as the bench press, squat, dead lift, chin-ups,
dips, etc. These lifts will allow you to lift the maximum amount of
weight which will in turn recruit the most muscle fibers resulting in
greater improvements in strength and muscle mass.
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To achieve the greatest improvement in strength and therefore
muscle mass, you should do all your lifts for 2-3 sets of 5-7 reps. This
rep range has been shown to maximize strength and muscle mass
gains. For your main muscle groups such as your legs, chest, and
back, you should do about 3-4 exercises for a total of 6-8 sets for
each muscle group. For your abs, triceps, shoulders, and biceps, you
should do an additional 2 exercises for a total of 3-4 sets for each
muscle group. The reason we do less exercises for the latter is that
they have already received some work during the compound
movements we did. A good workout split would be to train three
days per week with day 1 being Legs/Abs, day 2 being
chest/shoulders/triceps, and day 3 being back/biceps/forearms. This
should be all the training you need to reach your goal of building
muscle mass.
Now that you know how to develop a proper weight lifting program
for building muscle mass, it is time to move on to the last and final
step.

16. 3. Proper Muscle Building Nutrition
The third and final step in building muscle mass is ensuring you eat
correctly to maximize your muscle building potential. Without proper
nutrition, you will never reach your full potential. You must feed your
muscle with enough nutrients for them to grow.
In order to build muscle mass, you have to create a calorie surplus of
between 300-500 calories above your maintenance level. This simply
means you must eat more calories than you burn, so there is enough
energy left over for building muscle mass. The simplest method for
calculating your caloric requirements is the basic multiplier. For this
method, you simply multiply your bodyweight by 17-20 to give you
the amount of calories you will need to consume to create a calorie
surplus within your body. This will work fairly well for the majority of
people with average body types. There are other methods, but they
are beyond the scope of this article.
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The timing of your meals is also very important because you are
going to need to eat every 2-3 hours your awake for a total of 5-7
meals per day. Each meal should consist of approximately 40% lean
protein, 40% complex carbohydrate, and 20% fat. Your muscles
require protein to grow, so eating every 2-3 hours ensures that there
is always a good supply of protein to fuel muscle growth and keep
you in an anabolic (muscle building) state. If you don't supply your
body with all of its protein requirements, it starts breaking down
your muscle tissue to get this protein, which is exactly what you
don't want to happen.
I hope you can see that nutrition is a vitally important component of
building muscle mass.

17. Well, there you have it. These 3 steps of dedication, proper weight
lifting program, and proper muscle building nutrition are all that is
required to start building muscle mass. Now all you have to do is hit
the gym and put what you've learned here about building muscle
mass to use. Good luck!
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18. 5. Best Way to Build Muscle Fast? 5 Muscle Building
Tips
There is no single best way to build muscle fast, but rather a
combination of factors that will help you to see major gains in a short
period of time. Building muscle is not an overnight process, and will
take effort, but serious muscle gains can be seen in a matter of a few
weeks if done correctly, and without the need for pills or other
drugs.
Here I'm going to show you the best ways to build muscle fast, so if
you're a hardgainer who struggles to gain weight and build muscle,
then pay close attention as these tips will be especially important for
you.
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Best Way To Build Muscle Fast - No.1 - Eat More Often
Probably the best way to build muscle fast is by changing your diet so
that you eat more quantity and more often. 3 square meals a day
just doesn't cut it I'm afraid, since there is too much of a gap
between meals resulting in your body searching for and using your
muscle tissue as a source of energy, effectively stunting your muscle
growth - this is particularly true for hardgainers and ectomorphs. 3
meals a day also means that we tend to overeat on those meals,
meaning we store more fat and find it harder to digest and make use
of for energy.
6 smaller but regular meals a day will keep your metabolism and
energy levels constant. Focusing on protein-rich foods (like lean
meats, fish, egg whites), good carbohydrates (oatmeal, white
potatoes, wholegrain rice), and good fats (oily fish, nuts, avocadoes),

19. will feed you and your muscles, resulting in more consistent muscle
growth.
An average male looking to build muscle fast, should look at
consuming 3,000 to 3,500 or more of good quality calories per day,
particularly if he's a typical hardgainer.
Best Way To Build Muscle Fast - No.2 - Stick To The Basics, Don't
Isolate
You've probably heard a lot of people talk about isolation exercises
and they'll say things like "Monday is my arms day, Tuesday is my
legs day...", and they'll spend like an hour or two doing all the
exercises under the sun that require just those muscles.
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Unfortunately, this is not the best way to build muscle fast, for three
reasons.
1) Spending so much time on one muscle group will tire that muscle
group too quickly, and so for most of the workout you'll be
performing at half intensity, and not benefit that muscle's growth.
2) Too much isolation can mean you only work out each muscle
group maybe once per week. This is not enough if you want to see
big muscle gains.
3) By performing isolation exercises you are often not employing
other supporting muscle groups in your efforts, which can lead to a
problem of muscles that may be strong but not "functional", i.e. they
don't work well together. This is also the argument as to why many
people prefer free weights to machines, because of the extra muscle
groups needed to support the weights throughout the exercise.

20. My advice: Sticking to the Big Basic exercises is one of the best ways
to build muscle fast. The big basics involve multiple muscle groups,
and include: Squats, Deadlifts, Chest Press, Bicep Curls, Bent Over
Rows, Woodchoppers.
Best Way To Build Muscle Fast - No.3 - Heavy Weights And Low
Reps
Heavy weights and lower numbers of reps is definitely the way to go
to build muscle fast. Progressively heavy weights mean your muscles
are always being "forced" to work harder each time you hit the gym -
it is this pressure that will enable them to grow strong and large.
High reps are good for toning and muscular endurance, but don't
work when trying to build muscle because high reps suggest that you
are comfortably lifting those weights and not really trying to push
your muscles.
Always aim to lift heavy, but you MUST maintain good technique and
posture throughout - don't force it, as that can result in injury.
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Best Way To Build Muscle Fast - No.4 - Workout Less
You may hear a lot about people who workout every day and that
you should do the same, like those folks who spend each day on a
separate muscle group. Well, if you're looking for the best way to
build muscle fast then working out every day is the surest way to
NOT achieve your goals.
The body requires rest and recuperation in order for it to grow. You
see, when you workout and lift weights, your muscle fibres suffer
tiny tears, and therefore require time in order to recuperate and
repair those fibres. It is this process that actually enables your body
to build stronger and bigger muscles, as they are being forced

21. beyond their comfort zone and need to adapt to withstand the
pressure being applied to them.
3 workouts per week is ideal to build muscle fast. Working out more
than 3 times per week on any one muscle group is not the best way
to build muscle fast as it leaves adequate rest in between your
workouts, for your muscles to repair and grow.
Best Way To Build Muscle Fast - No.5 - Get Adequate Sleep and
Rest
A proper night's sleep is not just good for your mental well-being,
but also as one of the best ways to build muscle fast. You see, when
you sleep your natural anabolic hormone levels rise. These anabolic
hormones are also known as growth hormones and aid your muscles
in repairing themselves. Studies have shown that folks who get a
proper night's rest of a good solid 8 hours have far better anabolic
hormone production than those who only get 5 or 6 hours at best, or
have a disturbed sleep pattern.
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Not sleeping enough actually increases the levels of catabolic
hormones in your system. As all bodybuilders know, catabolic
hormones are muscle building enemy number 1, since they have the
reverse effect of anabolic hormones, i.e. they reduce muscle tissue
and prevent muscle growth.
So, one of the best ways to build muscle fast is to make sleeping a
necessary part of your workout routine.
Bonus Tip - Stretch For Extra Strength Gains
Stretching is often overlooked as a strengthening exercise. It not only
helps to prevent injury, but if done correctly can help to build muscle

22. faster and stronger, because as a muscle is stretched is weakened
slightly, and so when it repairs itself it not only becomes more
flexible but stronger too. Always perform a good stretching routine
before and after your workouts for 5-10 minutes. When performing
each stretch, hold it for 5-10 seconds, and then slowly try to stretch a
little more, hold it again, and try a tiny bit more. NEVER bounce or
try to stretch abruptly - these stretches should be performed in a
controlled way. When holding a stretch, try tensing the stretched
muscle and holding that tension - this will give an extra boost to your
muscle gains.
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