According to Men's Fitness, compound exercises, comprehensive pre- and post-workout nutrition, lots of reconstructive sleep and frequent bodybuilding sessions focusing on the upper body muscles at least three times per week all aid in gaining muscle mass at a faster rate. Additional supplementary tips include setting clear goals and keeping a food and fitness journal to track progress.
Muscle & Fitness urges people to understand that diet is just as important as exercise when attempting to build muscle. Growing muscles rely heavily on the use of protein to repair and reinforce shredded tissues so they transform into bulkier mass. It is recommended to continually fuel the body throughout the day by consuming six small meals if possible. Calories consumed in large quantities at one sitting are difficult for the body to burn, and the unused calories are turned into fat. When calories are introduced slowly into the body in small amounts throughout the day, the body is better able to burn them as it needs them.
Men's Fitness also recommends bringing a protein shake containing a small amount of carbohydrates to the gym to drink in the middle of a workout, as this fuels the body with beneficial nutrients to make the workout more efficient.Learn More
To get big biceps quickly, follow an exercise routine that focuses on your biceps two to three times a week. For each exercise, do from two to three sets with between eight and 12 repetitions. Follow the appropriate exercises to see improvement in a few weeks, with continual improvement in the ensuing months and years. Most bicep exercises use either a dumbbell or barbell with individual weights.Full Answer >
Perform routines at least three times a week with set repetitions for each exercise. Expect results in about three weeks.Full Answer >
Muscle mass is a term for the bulk of muscular tissue in a person's body. There are three different kinds of muscle in the human body, but muscle mass almost always refers to skeletal muscle. Skeletal muscle is the most visible and directly contributes to strength and power.Full Answer >
Set aside 30 to 60 minutes per day for a cardiovascular workout and 30 minutes per day for strength training for at least five days a week to tone your body. For best results, focus on losing extra flab for the first week, and work on toning your body the second week.Full Answer >