Unnatural ways to build strong, big muscles is a risk to your health. Certain types of performance enhancing drugs, for example, can spawn side effects that range from mild to severe. In the worst of cases, these effects can be irreversible. You are better served taking a natural approach that only involves weights, hard work and discipline.
Perform Compound Exercises
Compound, or multi-joint, exercises involve multiple joints getting activated at the same time. This, in turn, requires you to work multiple muscles at the same time as well. The end result is fast gains in size and strength. These exercises also boost your body's output of the muscle-building hormone testosterone. Base your workouts around exercises like bench presses, push presses, back rows, dips, deadlifts and lunges.
Use a Heavy Resistance
Lifting light weights is not going to make your muscles big. In order to spark growth, you need to tax them forcefully with a heavy resistance. Being that you are working more than one muscle, this makes it easier to lift heavier weights. Aim for a resistance that you can only lift eight to 12 times with your exercises. To ensure you meet this rep range, have a spotter on-hand for assistance.
Execute Proper Form
Proper lifting mechanics is another important aspect of getting bigger faster. If you use momentum to move weights and do not have good bodily alignment, you will compromise your results. For bench presses, lie face-up on a weight bench and grasp the barbell with a wide grip. Steadily push it off the supports and hold it straight above your body with your arms fully extended. Keeping your abs tight and back pressed against the bench, lower the bar down slowly until it lightly touches your chest. Push the bar back to the starting point in a steady motion and repeat. A training error often occurs when an exerciser lowers the bar quickly and lets it bounce off his chest.
Rest Your Body
Working the same muscles every day is not the best way to get big. Your muscles actually become bigger and stronger when they are resting. Take at least one day off before working the same muscles to avoid overtraining. Sleep is also an important factor for fast results. If you deprive yourself of sleep, your muscles will not have time to build and you will also feel tired during your workouts. The Centers for Disease Control recommend that adults get seven to nine hours of sleep a night.
Eat Properly
Your diet needs to be taken into consideration when it comes to building muscles faster. If you feed yourself high amounts of junk food and empty calories your progress will be compromised. Base your diet around foods that are good sources of protein, carbs and fat. Protein is needed for muscle rebuilding, carbs are used for energy and fat helps boost testosterone levels. Include foods like eggs, chicken breasts, lean beef, whole grains, fruits, vegetables, seeds, nuts and fish. If you are really thin, consider increasing your calories.
Avoid Alcohol
Alcohol consumption is fine when you keep it to no more than two beverages a day. Once you drink it excessively, problems arise. According to the American Council on Exercise, high alcohol intake causes muscle deterioration and it also reduces your testosterone levels. Keep your intake moderate or do not drink at all.
References
- MayoClinic.com; Performance-Enhancing Drugs: Know the Risks; Mayo Clinic staff; December, 2010
- CriticalBench.com; Compound Exercises; Jeff Anderson
- ExRx.net: Barbell Bench Press
- Centers for Disease Control and Prevention; Sleep and Sleep Disorders; September, 2010
- Natural Bodybuilding and Fitness Nutrition Station; Newsletter Archive: Ways to Boost Testosterone Levels; Ivan Nikolov; March, 2006
- American Council on Exercise: Alcohol Eats Away at Muscle Mass
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