8 Simple Tips To Build Muscle Up Fast

I could make a list of 100 tips to gain muscle mass quickly, and split them into all kinds of clever groupings, but for the purposes of this article, I'm going to focus on 10 tips that are so easy to implement, you'd be silly not to do them. That is, these 10 tips are not big "ah-hah" moments, but rather small lifestyle changes that accumulate into a greater whole.

Think about it this way. To get twice as good at something, for example, to build twice as much mass as you're building now, your approach will be somewhere along this continuum: doing one thing twice as good (or 100 percent better), or doing 100 things 1 percent better. Which do you think is easier? That's right, focus on changing your habits and making small improvements that will stack on top of each other to give you huge benefits.

1) Eat More Fish

Not only is fish high in protein, it is also a natural source of omega-3 fatty acids, which are vital for both your health and your muscular health. Omega-3's make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.

2) Replace Aerobics with HIIT

Aerobic exercise has a negative impact on mass building because it burns glycogen and branched chain amino acids (BCAA). Instead, focus on HIIT sessions for fat burning, for example a 400-meter sprint followed by a 400-meter recovery jog, repeated 3 more times.

3) Increase Total Time Under Load

Rather than focusing on the number of reps, focus on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral, and 1 second on the positive contraction. Emphasizing the negative is a simple way to overload muscles and promote huge gains in muscle mass.

4) Increase your Sodium Intake

Sodium increases carbohydrate storage and amino acid absorption while also improving the muscle's responsiveness to insulin. Just do in it moderation!

5) Recovery

Your body grows your muscles by repairing them in response to your workouts. When your muscles are repaired, they are made stronger than before to respond to the higher stress levels out on them. If you don't allow your muscles time to recover, they can never rebuild.

6) Mix up your Total Time Under Load

One really easy way to add variety to a workout, confuse your muscles, and gain extra mass is to switch up your repetition tempo by adding an explosive day once per week, or an explosive set once per workout. It looks like this: 2-second negative contraction, 1-second neutral, explode as fast as you can on the positive contraction and repeat.

7) Cheat on your Diet

If you haven't yet read the Cheat to Lose Diet, you should. It's a pretty interesting theory into how the body metabolizes food. The short story is that your body burns fat when a hormone is present in your body, and that hormone comes as the result of overeating! So once a week, cheat, and follow your cheat day with two very low-carbohydrate, high protein days. You'll enjoy the cheat day and burn more fat to boot.

8) Try Something New

If you always do what you've always done, you'll always get what you've always got. Commit to yourself to read a new (as in current and scientifically backed) exercise book every six months. You'll pick up new approaches and new tips to add to your workouts.

By: Jared Conley

Article Directory: http://www.articledashboard.com

Like many time-strapped professionals, Jared is interested in staying fit in as little time as possible. Through research, experimentation, and professional consultations, Jared has learned how anyone can build muscle up quickly, burn fat, build explosive power, and improve conditioning through short, focused workouts. Jared shares what he's learned through his muscle weight gain blog.