By Vince DelMonte
Do you know how to get big muscle fast? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna as possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine that the answer for "how to get big muscle fast?" was that easy? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are three simple steps to getting big muscles fast :
1) How to get big muscle fast step #1: Squat and Deadlift:
If you really want to know how to get big muscle fast then you should learn about Squatting and Deadlifting. Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.
You may ask how to get big muscle fast with Squatting and Deadlifting? well squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body. That is how to get big muscle fast with Squatting and Deadlifting.
2) How to get big muscle fast step #2: Stick to Compound Exercises:
What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to know how to get big muscle fast than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.
If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!
3) How to get big muscle fast step #3: Keep Your Rest Periods Honest:
When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about learning how to get big muscle fast.
In your way to learn how to get big muscle fast you should know that the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.
For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.
Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period! That is all I can tell you about how to get big muscle fast for now, check my site here to learn more about how to get big muscle fast.
You now know that how to get big muscle fast is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He specializes in teaching skinny guys how to get big muscle fast without drugs, supplements and training less than before.
Don't Miss These FREE COACHING VIDEOS:
"The Hard Gainers Success Kit Contains All The Following"
No Nonsense Muscle Building:
The Internet's top skinny guy/gal muscle building course which includes literally EVERYTHING you need to know on building muscle in the safest and most effective way without drugs or supplements.
The Beginner-Intermediate 29-Week Intensive Workout Plan:
And entire 29 weeks of workouts laid out in step-by-step format with complete workout details such as exercise, reps, sets, rest periods, tempo and other important workout details to ensure the best workout to get started.
The Advanced 29-Week Max Power Plan:
Once you are done the first 29-weeks, Vince takes your muscularity to a whole new level with a brand new program completely different and way more intense than the first phase. This is only meant to be done if you have completed the first phase as it's quite challenging.
The 84 Day Healthy Mass Meal Plans:
This should be a product by itself. You get FIVE 84 day meal plans that range from 2000 to 6000 calories. No other program makes building muscle be so easy.
The Insane Exercise Demonstrator:
Basically Vince custom built a exercise database that shows you how to do practically every single exercise known to man. Each one explains the proper technique and this is a great feature if you train at your home and don't have access to commercial gym equipment. Vince provides exercise substitutes for every muscle group and exercise.
The Metabolic Growth Calculator:
This is Vince's custom made calculator that determines which meal plan you should begin whether you want to 'bulk up fast,' 'progressively gain muscle,' 'maintain,' or 'cut.'
The Supplement Watch Files:
This is where Vince simply tells you the exact supplement brands and companies that he personally uses and recommends.
The Bodybuilding Sins Audio Expose:
This is a killer audio where Vince hammers out the worst training sins you can commit. You'll get bigger and stronger simply by avoiding these 'crimes.'
Instant 24-7 Fitness Coach:
This is basically a huge glorified FAQ page that includes every single training question that you might have about the program. Vince's program has been around for over a year so he has ironed out all the questions that were most commonly asked.
Unlimited Bonus Updates:
We were really happy to see that Vince actually adds new content to his book about 2x a year. This is hard to believe because the program is already complete but he still manages to find new content to keep you up to date and growing.
Upside Down Training:
This is probably the coolest part of the entire program. We found NOT ONE other program that customizes the first 4 weeks of training around posture, muscle imbalances, core strength, shoulder stability, conditioning, flexibility and simply establishing a strong foundation in preparation for the 29 week programs. Remember, Vince is a trainer to the trainers and runs a gym. Working with people like you is what he does all day long so he knows how to kick start your success without injuring you.