How To Build Muscle Fast
I've been reading more about green smoothies, the debate about VitaMix vs BlendTec blenders as well as strength training. It's been a vegetarian nutrition sort of day for me.
Jason Ferruggia, suspected vegetarian body builder / strength trainer (I'll do more research on it) had this to say in an article about how to build muscle fast
Productive mass building workouts are centered on one concept and one concept only; progressive overload. You have to consistently get stronger and lift more weight and do more reps if you ever want to get bigger. Doing the same thing repeatedly will get you absolutely nowhere and is a complete waste of your time.
Also, you need to be sure that you are using big, compound exercises like squats, deadlifts and chin ups with heavy weights. Don’t waste your time with isolation exercises and pumping techniques that do nothing to help you build muscle fast.
Next, you need to be sure your diet is in order. This means that you are eating copious amounts of food every 2-3 hours. Going longer than this without a meal will impede your progress and you will never get huge. You should be focusing on organic whole foods such as grains, fruits, vegetables, nuts and seeds for the majority of your calories. The rest of your intake should be made up of clean sources of protein like eggs and fish.
I'm liking what I'm reading about him. We both agree on milk not being designed for humans, and he eats in vegetarian restaurants, so I'm suspecting that more research will turn up a whole foods diet filled with vegetarian nutrition.
Asked this question: What is the single most important thing you can do at the gym to ensure that you will continually get bigger and stronger?
He answers: It’s very simple. The most important thing you can do each and every single time you go to the gym is try to set a PR (personal record) on every lift you do. That’s it. What this means is that you should always be trying do either do more reps with the same weight (within reason, any sets above 12 on most upper body exercises and 15-20 reps on lower body exercises will do nothing to stimulate muscle growth) or more weight for the same number of reps. Doing the same thing that you have done in a previous workout will do absolutely nothing to help you get bigger and stronger.
THAT is something I don't do enough of, what about you?
From his bio: Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building.
Read more about his muscle building program