Building Muscle Fast -
The Quickest Way to Build the Biggest Body
ByPaul J.O'Brien,
www.Strong-in-7-Seconds.Com
B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.
Building
Muscle Fast is all about intensity. Muscle builds as a
result of stimulation causing enough stress that the muscle is forced
to adapt and grow. Usually this is performed by lifting weights within
a certain rep range. The most common one used by bodybuilders is within
the 10-12 range for most muscles although larger ranges such as 15-25
may be used for the legs and abs.
Of course the most intense weight lifting exercises involve isometrics,
where the resistance is so great no movement takes place. Nothing gets
results faster and by the time you've finished reading this article
you'll know why.
Of course if you want the most detailed and thorough explanation and
step by step photos and comprehensive instruction check out 7 Seconds
to Build A Perfect Body, a 7 week course using the Scientifically
Proven Method for Transforming Your Body in Just Seconds!
Over 250
pages and filled with more than 100 photos it will transform your body
from your face down to your toes, sculpting your physique and letting
you develop astonishing strength with just seconds of exercise.
The reason bodybuilders work within the above 10-12 rep range is to
fatigue the glycogen
stores in the muscle tissue (its energy reserves)
and cause slight tearing of the muscle tissue due to increased blood
flow. This minor damage causes the muscle to break down and rebuild
itself stronger and bigger.
If you are
putting on about 1/4 - 1/2lb of muscle a week you are doing
really well.
The funny thing is this, most bodybuilders and weight lifters are
making a terrible terrible mistake. The do all these repetitions and
sets (another series of repetitions) to fatigue in the last one or two
reps. That is NOT
Building Muscle Fast. Everything else is done in
order to tire the muscles sufficiently so that the last rep squeezed
out produces the stimulation.
The reason I say this is funny is because it is a misunderstood and
very old fashioned concept. There is a much quicker way. Imagine doing
that last burning rep where you get all that benefit and muscle growth
FIRST. Before I explain that a little more I'd like to briefly mention
the concept of muscle fibre recruitment and intensity.
In order to lift heavier weights with any given muscle the body
recruits more and more muscle fibres. When these muscle fibres are
stimulated the muscles contracts harder and is capable of lifting more.
Depending on the position of the muscle it can contract a certain
number of fibres. For instance the muscles of the chest – the
pectorals, can't contract fully while your arms are stretched out, like
at the start of a dumbbell fly. That is why it is often a struggle to
initially lift a weight up from a resting position (that having been
said, people
STILL do it).
The more fibers you contract the heavier the weight. The heavier the
weight the more intense the contraction. The more intense the
contraction the more muscle growth occurs.
Nice and easy, simple.
So
why do so many bodybuilders waste their time lifting weights they can
lift 10-12 times? Wouldn't make more sense to lift a heavier weight
only 5 times? Or perhaps a super heavy weight once?
It would,
but there are limits.
To explain I'll use my own lifts. In a
bench press for instance starting from a stretched position I can lift
150 lbs for ten reps. Lifting once my maximum is 220 lbs. In a strong
range near full contraction I can lift 300lbs. Using advanced Isometric
techniques and specialised equipment to ensure safety I can lift
405lbs. Which is the most intense and which stimulates the most muscle
growth?
The answer
in both cases is the 405 lbs lift.
When I do this I am
shaking everywhere as my muscles fire and exhaust themselves. Each and
every muscle is strained to the maximum output possible and the result
is massive muscle growth. My lifts go up 10 -15% each workout. That
means the next time I do this lift I will use 445 lbs. When was the
last time you saw that much increase in strength?
The secret to building
muscle fast is to lift to your maximum potential
every time. This is incredibly intense and not for the faint at heart.
When you lift like that you must also increase the time off between
your workouts to aid in recovery. Muscles aren't made in the gym
– only stimulated. Real muscle is built when you are resting
and most when you are a sleep. So you need to take more time off and
spend less time in the gym.
Finally diet is also of crucial importance. If you are not eating
enough to support building muscle fast – you won't build much
of anything except your injury list.
You can take all the guess work out of training and have the most
effective and intense workout of your life when you follow my step by
step 7 week course, 7
Seconds to Build A Perfect Body, the
Scientifically
Proven Method for Transforming Your Body in Just
Seconds! Over 250 pages and filled with more than 100
photos it will
transform your body from your face down to your toes, sculpting your
physique and letting you develop astonishing strength with just seconds
of exercise.
All the best,
Paul J.O'Brien
B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.
www.Strong-in-7-Seconds.Com
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About the
Author:
Paul J.O'Brien is an international recognized expert
in Isometric Training and physcial performance, a certified personal
trainer, licenced acupuncturist and western clinical medic and writer.
Paul is the author of "7
Seconds to A Perfect Body,” which
teaches you how to develop a lean muscular physique without drugs,
supplements or equipment using secrets of the forgotten founders of
fitness. Learn how to get rid of stubborn fat, increase your lean
muscle tissue, sculpt your phsyique and skyrocket your strength by
visiting: www.Strong-in-7-Seconds.Com
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While I do not normally recommend diets themselves, healthy eating is
important to any health, fitness, or weight loss program. Click Here
to learn more about Diet To Go
meals.
P. S. If you want to learn more about why Diets Don't Work,
please click here.
If you want to learn how to burn fat, a great book to read is Burn the Fat, Feed the Muscle by Tom
Venuto
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