You look at yourself in the mirror and say to yourself, “It’s time to build some muscle.” How would you go about it? First off, you have to understand how to go about it. On offer, is a wide variety of technique, machines and also diets, which promise great results. You must keep in mind that if you are rash and try to achieve results too fast, you may find you are not getting anywhere.

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Even though there are many muscle building techniques, all of them have just a few rules that must be strictly followed to get good results. Whatever people may say, your concentration should be strictly on following the fundamentals. Make this your routine and see how you impressively build your muscle mass without resorting to needless supplements and crazy weight training workouts.

The pay off has been amazing for body builders who have followed the program in just seven weeks.  It is actually quite a simple solution to gain muscle mass fast and give you the structured look you so desire.  These are the steps to follow

Step one- Train with free weights- Begin with exercise that would strengthen your muscles, building up muscle mass will come later.  Start with the pull ups, bench press, squats, dead lifts, curls, and bend over rows and incline press, these exercises go a long way in helping the muscles to develop.  Once your muscle gains in strength you can gradually increase the weights.

Step two – The fundamental of bodybuilding foods – The basics of good eating for a body builder is a top calibre diet throughout the working day.  The ideal eating plan should be five to seven complete meals, which means protein, carbs, dietary fats and vegetables.  The interval between the meals should be just two to three hours.  Increase the protein intake if you see that there has been no improvement on the muscle mass development.

Step three – Recovery – Recovery is as important as the workout and the diet, so give your muscles time to rest and recoup. Damage to muscle fibres happen when you allow your workout with free weights; so it is important to give the body the time to recover before you start exercising again.  The body will respond by laying down new muscles.

The ultimate secret to building muscle mass is recovery and rest. It doesn’t do to push your body and most people do not realize this. Most people do not realize this fact and keep pushing their body to work harder and harder. But then the end result is that the body gets fatigued and that works contrary to building muscle mass.

You start with going slow on the weight training.  Limit your weight training to alternate days, till the soreness wears off. Start off with full body regimes which have multiple joint compound exercises and wait till you are familiar with the heavier weights.  You are bound to get better results if you go easy during the early days.

This muscle building programme is what I always tell people, when they ask me. It is a simple programme. So learn it and you will know that it works better and more effectively than most of the dubious ones that you see in the bodybuilding magazines.

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