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The question of building muscle quickly seems to come up all the time, based in part by our “I want it now mentality”. There are things you can do to help speed the process of building muscle but the rate of your improvement will depend in part on your genetic make up, your level of desire and the way you are training. Some guys and gals are what we call hard gainers and there are some that can build muscle effortlessly. Regardless of your genetic makeup there are thing you can do to increase your muscle mass and help you to build muscle quickly. It’s necessary to eat good quality foods that are high in protein. Using free weights as opposed to using machines, and you must give your body adequate rest in between your weight lifting sessions.

In order to help reach your goals of building muscle quickly you have to follow the 5 things listed below.

Start To Increase Muscle Size

1. Nutrition
You must eat high quality meals in small amounts. Ideally it would be best to consume at least 5 to 6 small meals throughout the day. It’s important to balance each meal with the right amount of carbohydrates, protein and fat. This is crucial for you to be able to effectively fuel your workouts and maintain the right insulin and blood glucose levels. The protein you take in each day should be roughly equal to one gram per one pound of lean muscle mass. Our bodies will only be able to assimilate a small amount of protein at any given meal so try and keep your protein intake to around 25 to 35 grams per sitting. Any more than that will just be wasted.

2.Protein
The most effective way to get the right amount of protein with the correct amino acid combination is to use a high quality protein supplement. If your diet includes fish and chicken don’t be fooled into believing that they have all the necessary muscle building amino acids. You must supplement your diet to include more fruits and vegetables. Amino acids which are easily used by our bodies can be found in many different types of vegetables.

3. Using free weights
To build muscle quickly there’s no substitute for using free weights. The growth of your muscles is in direct proportion to the amount of stress you place on them. Your muscles will grow stronger and bigger as you increase the weight you are lifting because your body must adapt to the added stimulus. You can build your overall musculature by adding free weights to your program because you are using the smaller muscles that help you to balance the weight you are lifting.

4. Weight Training Without Using Weights
Body weight exercises is a perfect way to compliment your weight training program. You are using many of the smaller stabilizing muscles to help with each specific exercise. You can do pull-ups, push ups and leg raises to help jump start your muscular growth. Don’t neglect these exercises if you want improvement in your endurance, strength and definition.

5. Rest and Plenty of it
It is important to know that your muscles don’t get bigger when you are lifting. Your muscles grow while you are resting. Along with rest be sure to avoid training too much. Our muscles break dawn at the cellular level and can only grow bigger if we give our bodies enough rest to let this happen. If you don’t remember anything else you must remember this one thing.

Building muscles quickly is a distinct possibility if you are willing to take these factors into serious consideration and implement them in your weight lifting program.

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