Weight training or bodybuilding can build muscles fast if you do it correctly. Compound exercises are better than isolation exercises to build muscle fast. Building muscle fast is a combination of your workout, your diet, and your rest periods.
Compound muscle exercises work more than one muscle group at a time. Some good examples are squats, push-ups, chin-ups, and bench presses. All of these exercises work more muscle groups at one time. You spend less time in the gym and you build muscle fast.
You can complement your weight training with some aerobic activity on your days off from your workouts. You do not want an activity that will burn a lot of calories because you are trying to gain muscle mass.
Your diet is very important to building muscle fast. Most body builders eat six meals a day. You have to fit in a lot of calories to build muscle. Protein is often stressed but carbohydrates and fats are important too.
Bodybuilders get anywhere from 30 to 50 percent of their diet in calories from protein. Protein really is the building block of muscles with all the amino acids in them. A common ratio for a bodybuilder’s diet is 40 percent protein, 40 percent carbohydrates, and 20 percent fat.
Your diet should be rich with lean protein sources, fruits and vegetables, and only mono-saturated fats. Mono-saturated fats are the “good fats”. They come from olives, olive oil, flaxseed oil, sunflower seeds and oil, and walnuts to name just a few.
Bodybuilders need rest. It is during rest that your muscles are repairing themselves from the stress you put on them. Allow 24 hours between workouts. Try to get eight hours of sleep a night.
A sample workout might be weight training three days a week with light aerobic activity three days a week. It is a good idea to take one day off a week for complete rest.
Bodybuilding takes a lot of conviction. You have to be serious and diligent if you want to build muscle mass fast. Do not give up, the muscles will come.