Are you looking to build bulk fast?   Going about things the right way will reward you with an awesome body – plus you’ll get to keep your body looking great!

Making sure you eat right and work out properly are the two most important things when it comes to massing the muscle.  You may not have thought that you’d ever hear someone tell you to do LESS exercise for better results, but it’s true.  It’s not how much you do – but it’s how you do it.  If you train excessively and aren’t putting on any weight, then you’re just firing up your metabolism and burning up muscle – so train effectively, less often. 

The first step to muscle growth is to ensure you’re eating properly.  Eat right to feel good and look great.  Upping your daily intake by around 500 calories and eating a gram of protein for every pound of your body weight (remember that one pound equals 2.2 kilograms) will help with muscle gain.    Good choices of high protein foods are lean meat, fish and chicken, nuts and seeds, eggs, lentils, chickpeas and other legumes.

You should eat before and after a workout – and ideally, eating between 5 and 7 small meals a day.   Having a protein supplement in lieu of one or two of the meals is a great way of getting the right nutrients into your body for optimum body building. 

Now let’s have a look at how to exercise.  Don’t overtrain – rather work harder and smarter.  Thirty to 45 minutes max is perfect, with between 12 – 20 sets of reps per muscle group. Sets should be between 40 – 70 seconds long to give your muscles a real burn.  The ideal way for muscle growth is to train the whole body at one session.  Attempting to isolate muscle groups won’t cut it – rather do heavy, mass movement strength training and weights that use lots of different muscles at one time, such as pull-ups, squats, bench presses, bicep curls and rows.  Heavy and short is the name of the game when it comes to strength training and body building.

Body building supplements are a must if you’re serious about packing on the pounds.  It’s easy to prepare a protein shake, drink it while you’re working out and have another straight afterwards.  Whey protein is a good option as a muscle building supplement as the body can digest it quickly and easily – so it gets to work on muscle repair, recovery and growth fast!.

In brief, the keys to muscle growth are :

·         Frequent, small meals

·         Pile on the protein and carbs

·         Supplement diet with vitamins and minerals

·         Take body building supplements to increase calorie intake

·         Work out hard and heavy – and keep it short

·         Get adequate rest

Go well with your bodybuilding programme – remember to eat right, eat often, train smart, hard but not too much, take your supplements – and watch those muscles grow!

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