In order to build up muscle mass fast you need to increase your daily caloric intake quite a bit to facilitate the muscle growth process and this resulted in one common problem. Often some of those additional calories will become body fat is left unused. Fortunately, if you got your muscle building fundamentals correct, you can reduce fat gain at the same time achieving maximum muscle gained. Here, I shall reveal some of the muscle building techniques I have been using to achieve significant amount of muscle mass in less than 12 weeks. Focus on Compound Exercise - Through "compound exercises", you can in fact build up alot of muscle mass in a short time. I truly recommended it. Targeting major muscle body parts in your body using "compound exercises" would give them the most stress and involve the most muscle fibers. Therefore, giving you most muscle gain in a much shorter time. Some common ones are: -Chin-ups -Chest press -Shoulder press -Squats ( half or full) -Deadlifts -Lunges -Bent over rows By targeting more than one muscle group and as much muscle fibers as possible during exercise, your body will release more testosterone and growth hormone into your bloodstream. These 2 are essential for fast muscle building. Squat is by far the king of "compound exercises" for a particular reason. Our legs are the biggest muscles in our body and by executing, you are stressing your body to the limits which in turn rising testosterone level significantly. This increased in testosterone and growth will help you with the building of muscle fibers and make you bigger. And upon recovering would give you a much stronger and bigger muscle mass. Moreover, not only do compound exercises give you rapid gain in muscle mass fast , it also burn off more calories too thus it is essentially helping you to burn off those extra calories and giving you a high metabolism throughout. Lift Heavy with Strict form - One of the most important factors you need to remember with your muscle building program is that you MUST use an overloading program. For example if I plan to target my pecs, I will have : -Warn - up set (20 reps lightweight) -1st set - 10 reps to failure -2nd set - 8 reps to failure -3rd set - 6 reps to failure Lift the heaviest weight you can WITHOUT sacrifying the strict "form". If you tend to "jerk" or "swing" the weight, that means you are not using strict form anymore. In that case, try decreasing the weight by abit. Eat More Carbohydrates - Through Out The Day Eating quality complex carbohydrates are going to supply your body with the energy it needs for muscle building. Building muscle mass is a very energy consuming process so you need to be sure to meet your needs. If you are hoping to prevent fat gain it is best to eat the greatest portion of your carbohydrate intake around your workouts, as this is when your body requires them the most and they are least likely to be stored as fat. You still should take in some carbohydrates spread over 6 small meals through-out the day. Go Light On Cardio Sessions While you are on a trying to build up muscle mass, you should never skip your cardio sessions too .
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