If you want to build muscle, there are several easily followed tips that I’ll recommend.
Tip 1 — Work each set to exhaustion. When you’re employed a set, make sure that your last repetition, or rep, is so troublesome that you cannot do another one without a little break period between sets. This could make sure that the muscle fibers are worked so very hard that they’ll need repair[**]. It is this repair which will build up muscle.
Tip 2 — Increase protein intake. Protein is the basic building block for your body to fix the muscles after a session and build up muscle. If you do not eat lots of protein, you will simply wither away and not raise your muscle mass whatsoever .
Tip 3 — Do eight to twelve reps per set. A good guide is to perform a minimum of eight and no more than 12 repetitions per set. Too few reps mean that you are resting too much and not working out enough. Too many reps mean that you are not doing a big enough workout and won’t build up muscle fast. If you are hitting 20 reps easily, you need to add more weight!
Tip 4 — Cottage cheese is a wonder food. Cottage cheese is good if you are muscle building. Sure, it tastes a bit strange, but it is low in carbs and fats and very rich in protein. You can even get flavored cottage cheese these days or incorporate it into some simple recipes.
Tip 5 — Free weights rule! You can build muscle with machine weights. If they are your one weights you can still build up muscle efficiently. Nonetheless free weights are loads more effective. This is for a considerable number of reasons. For example, free weights need greater balance and you may perform compound movements. This is where you work a few muscles at once instead of just one that you might with a machine. The body loves this type of work out!
Tip 6 — Eat more often! Yes, I’m really not kidding! It’s way better to eat smaller quantities more often than 3 larger meals per day. To build muscle in the most efficient and quick way, you should eat tiny meals roughly each three hours. One straightforward way is to split your lunch in 2. You could eat half it at 12pm and the other half at 3pm.
The author reveals more about Build Up Muscle at his Get Big Muscles Fast website.
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