5 Steps To Build Muscle In A Few Weeks

Are you tired of having weak and puny arms? Have you tried different exercises in an attempt to find a solution to your problem? Building muscle mass can actually be as simple as starting a strength training program. Building muscle is a great way to tone your body and increase its definition. Lifting weights are only one part of the equation. In order to build muscles fast, you must eat the right kinds of food to fuel muscle mass gains. A healthy diet and a high-intensity strength training program go a long way in building the body you desire in a matter of a few short weeks.

Step 1

Lift weights at least four times a week. Split your workouts per body part.
Opposing muscle groups must be worked out together. For example, on Monday train your chest and triceps. On Tuesday, target your back and biceps. On Friday, do some abdominal exercises. Compound exercises must also not be forgotten as they engage multiple muscle groups for maximum efficiency and muscle gains. Examples of compound lifts include hack squats, bench press, pull-ups, triceps dips and military press. Do four sets of ten repetitions for each exercise. Remember to lift as heavy as you can. You should feel your muscles edging full fatigue during the last set.

Step 2

Drink a whey protein shake two times a day to fuel muscle growth. Mix two scoops of whey protein powder with 12 ounces of water. Drink one shake before a meal and another within an hour after working out.

Step 3

Eat small, frequent meals to speed up your metabolism. Never skip meals as this can break down muscle and stunt your progress.

Step 4

Make sure every meal has lean protein and complex carbohydrates. Good sources of lean proteins include turkey, chicken, steak, and fish. Complex carbohydrates improve your performance while working out, so eat a lot of fruits, vegetables, and whole grains.

Step 5

Ensure you get sufficient sleep every night in order to release growth hormones that aid muscle growth. Six to eight hours of sleep per night is recommended to give the muscles an opportunity to rest and repair. Alcoholic beverages must also be avoided to prevent deterioration of muscles.