The formula for building muscle quickly is to adopt a proper and safe exercise program that relies heavily on weight training complemented with the right diet high in protein and plenty of quality sleep. The physiological process for building lean muscle and body mass includes breaking muscle tissue down through weight training and building it back up through diet and sleep. It takes all three components to effectively build strong lean muscle mass.
The first step to building muscle is to tear the muscle down. During weight training the muscle tissue is literally broken down. This opens the way for the body to rebuild the muscle increasing the strength and size of the muscle tissue.
Weight training should be done correctly to ensure safety and effectiveness. A professional trainer should be consulted when starting out. Weight training can be done for targeted areas of specific muscle groups or compounded to work the entire body in a single session.
Free weight training normally includes the use of dumbbells, bench presses and medicine balls. Weight training with free weights is the quickest way to build muscle. Free weights also provide the additional bonus of developing better balance and control.
A significant part of a good weight training program includes recovery between sets. Rest and recovery are critical in order to develop muscles. Rest and recovery between exercise sets should take a minute or less depending on the muscle groups. Larger muscles take longer to recover. However, recovery time should not be too long as the muscles tend to cool down.
Another very important part of proper exercise is an appropriate level of hydration. Dehydration can lead to muscle cramps, headaches, and other complications. Water is the best way to hydrate during weight training.
Nutrition and Muscle Building
Protein is the single most important nutrient used for building muscle. Of all the essential nutrients, protein makes up the greatest percentage of muscle. Protein is made up of amino acids. These amino acids are broken down and used by the body for various physiological processes. Muscle tissue uses protein to repair and rebuild. There are a variety of great sources for protein that include seafood such as tuna and salmon, whole eggs, white-meat poultry, dairy products, beans, chicken breasts, beans, and soy. The best source of quick protein with the highest biological value is whey. Often taken in a protein drink, whey provides a tremendous amount of quick protein and is ideal for a post-workout lift.
Carbohydrates are also needed by the body to produce energy and ensure overall health. Carbohydrates include vegetables and grains such as brown rice and whole grain pasta. They take longer to digest than protein and release a study flow of energy for the body. Carbohydrates should be eaten in small portions.
The body also needs a daily supply of vitamins and minerals to remain strong and healthy, especially during muscle building. Supplements are a good way to ensure all of the necessary vitamins and minerals are provided but nothing beats plenty of real fruits and vegetables.
Regular sleep is imperative to a muscle building plan. A minimum of seven to eight hours of sleep per night is required by the body to properly heal. The body does the bulk of its healing during sleep and this includes repairing and rebuilding muscle tissue. While the weight training sessions break muscle tissue down, proper nutrition and adequate sleep build muscle back up.