It can be frustrating putting in hard work at the gym and not seeing the results you were expecting; especially after several weeks or months of work. Well use these tips to learn how to build muscle quick so you can finally be proud of your body.

1.) Eat more

A lot of guys think they’re eating plenty of food every day. The simple fact of the matter is if you’re not seeing muscle gains in the gym and you’re putting in the hard work, then you’re not eating enough. I’m at around 170 pounds right now and I need to eat about 4500-5000 calories every day to see muscle gains. A 140 pound guy will need to eat around 3500 to see gains. Your muscles need all those extra calories so they can grow larger. If there’s not enough fuel, they won’t go anywhere.

2.) Work out less

Now I know this seems like something ridiculous to say. If you want a great body, you can’t just slack off and expect it to happen by magic. What I mean is stop doing the same old, 5-7 day split with tons of sets per body part. You don’t need to work a muscle out to death to spark new growth. You just need to work a muscle out hard and properly. Prolonging the experience only burns extra calories that could go to building the muscle back stronger, as well as exhausting the muscle so it doesn’t recover as quickly as it should. 1 exercise per body part at 3-5 sets per exercise is plenty to spark new growth as long as you pushing that muscle for all it’s worth. Which leads us to the last tip

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Do pushups take skill to perform? Can pushups be classified as advanced? I guess the answer to these questions is “it depends”. Your standard pushup is pretty straightforward. Begin with your hands shoulder width apart, keep your shoulders, butt and feet in a straight line, keep your eyes focused two feet in front of your head and lower yourself under control. Most people can handle this pushup.

Pushups become classified as advanced when you start to really change the level of difficulty. One way to change the level of difficulty is by incorporating the clap in the pushup. When you push your body off the floor, push with enough force so your hands come off the floor and quickly clap your hands together. I say quickly because your hands have to come back to the floor so you can lower your body under control to the floor and repeat. Clap pushups engage the core to a greater degree than the standard pushup and help you develop explosive power. Start with as many as you can handle, but be careful to not perform these to failure until you are very experienced with this type of pushup. Clap pushups can add some spice to your standard pushups workout.

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Not that there’s anything wrong with it, but one of my fears when trying to shed body fat is that I don’t want to end up looking like one of those thin men’s fitness models. If you’re a bodybuilder or just seriously into the weights or strength training, you don’t want to lose size or strength. At the same time, you don’t want to be a fat bodybuilder. For a while that’s where I was heading after I turned 30. Many of you are in the same boat. You may have grew up on the skinny side never being able to gain weight and have a phobia of being too thin so now that you’ve put on some size over the years you’re holding onto it as if it were your life line. Mentally and psychologically, it is. But in the interim you’ve gained some unwanted body fat whereas before you couldn’t gain weight to save your life.

Weights

Whereas diet is a crucial factor, we’re specifically covering training here. Many have the misconception that when you’re trying to lose body fat you automatically lose strength and need to train with light weight doing more reps. It’s actually the opposite though. If you’re looking to gain or at least hang on to lean muscle mass, you need to be lifting hard and heavy. If you’re nutrition is on key, meaning you’re getting plenty of quality protein and you’re taking supplements such as glutamine and BCAAs (branched chain amino acids) to assist with proper recovery and growth, and you’re getting adequate rest for growth, then there’s no reason you should lose strength. If anything, you’re going to at worst maintain your current level of strength because you’re eating better quality foods and cutting out the crap in your diet. Also, pushing heavy weights really revs up your heart rate and can be related to high intensity interval training which is great for burning fat.

Cardio

You definitely need a cardio plan when dropping body fat but don’t overdo it. Remember, you’re ultimate goal is to carry as muscle mass as possible with minimal body fat; you’re not training for a marathon. So your cardio program needs to be catered to this goal. I’ve found that alternating short sessions of high intense interval cardio training with longer sessions of low intensity cardio work best for fat loss (day 1 – short session, day 2 – long session and so forth). Doing cardio first thing in the morning is ideal. If this can’t be done then perform it either after your weight training routine or really it can be done anytime. I don’t recommend doing cardio before the weights though. Four to five times a week should do it but check the mirror and adjust accordingly.

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The number of people worldwide that are overweight and obese is rapidly increasing. With fast food and other unhealthy options so readily available it makes maintaining weight, muscle building, and losing weight even harder than it already is. There are however, some very important things that a person can implement in their lives to make these processes a little easier.

Building muscles is not something that happens overnight or without hard work. The first principle that someone looking to get his or her muscle building in size is creating a regular workout routine. This may be a daunting task for a beginner but is a crucial step in building muscles. Exercise type is the number one thing that a person looking to build muscles needs to consider. The type of activity that will build muscles the fastest is resistance training. This includes weight lifting and body weight exercises that involve moving something against gravity.

Workout frequency is the second thing to consider when making a workout plan designed for muscle building. The person should always have at least 48 hours of rest between resistance workouts. Therefore if a person works out a muscle group on a Monday, for example, they would not work out the same muscle group until at least Wednesday. Doing a full body weight workout 3 times per week can be a great start for someone interested in muscle building.

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How to get big biceps fast and are there any magic exercises that can be done that make the biceps burst out of your t-shirt, is probably the most asked question I get from people who are just starting out in bodybuilding. There are a couple of ways you can get big biceps fast the first is to take steroids, which I do not recommend and the second is hard work, knowledge of exercises, diet, routines and training like a mad man.

When you are starting out in bodybuilding, don’t fall into the trap that most people do, this being exercising only one body part to death and overtraining. To get big biceps and fast first you have to know the muscle and its parts. The biceps are made up of two muscles the inner head and the outer head, by training both of these biceps muscles you are going to see a great deal of mass appear on your arms, exercises for the inner biceps will be anything with a wide grip, such as. Biceps barbell curls, seated concentration curls, wide grip barbell curls on a preacher bench, I think you get the idea. For the inner biceps any exercise with a close grip, such as close grip barbell curls, close grip barbell preacher curls. Also a good exercise for the outer biceps is reverse curls, dumbbell hammer curls personally found that when I first started seeing my biceps really getting big was when I started incorporating super sets and drop sets, my biceps just seem to burst out over night.

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