Most people believe that to build muscle fast you need to spend hours in the gym every week. This is not true and all you need to do is workout three to four hours a week for great results. Here are a few tips that will help you have massive gains in a matter of months.

Tip 1.

Muscles grow when they are stimulated with heavy weights and then allowed to rest and recover. During rest muscles repair themselves and grow stronger. Therefore you need to spend less time in the gym and more time resting your body if you want to grow fast. Ideally a newcomer to the field of bodybuilding should spend no more than four hours a week in the gym.

Tip 2.

Plan your workout in such a way that you keep cardio to a minimum. A 10 minute cardiovascular exercise is all you need to warm up and get the heart pumping. If you increase the cardio initially then you will only end up increasing your metabolism which will not help in muscle gain.

Tip 3.

Work on major muscle groups like legs, chest, and back. Compound exercises like bench press, chin ups, squats, deadlifts, overhead press, and leg curls are recommended. 3 to 4 sets of 8 - 10 reps of each exercise are sufficient. Initially for the first six months train your chest and back on day one, then on day three train on your shoulders, biceps, and triceps and on day five train your legs. Use heavy weights with six to eight repetitions.

Tip 4.

You will have to change your diet to make fast gains. Instead of three meals a day you will have to spread your calorific intake over six small meals a day. You will also have to increase your protein intake and cut down on your carbohydrate and fat content. Ideally protein from red meat, chicken, fish, pork, beef and eggs are beneficial. Include complex carbohydrates from vegetables, fruits, and grains and avoid simple carbohydrate like sugar. Also include fat in your diet.

The best way to gain muscle fast is to join a good gym, identify a good trainer and follow his or her advice diligently. Give your body sufficient rest and avoid emulating the big guys in the gym.

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