How to build up muscle mass FAST - Don't miss these tips!

Basically, in order to build up muscle mass fast, you have to stick to a high caloric intake diet so as to facilitate the muscle growth. With increase caloric intake, one common problem that arise is - excess calories and could turn to fat.

But afraid not because if you got your fundamentals right, you can maximize the muscle gain and minimize fat gain or even reduce it significantly.

Here, I shall reveal some of the muscle building techniques I have been using to achieve significant amount of muscle mass in less than 12 weeks. Focus on Compound Exercise - Through "compound exercises", you can in fact build up alot of muscle mass in a short time. I truly recommended it.

Targeting major muscle body parts in your body using "compound exercises" would give them the most stress and involve the most muscle fibers. Therefore, giving you most muscle gain in a much shorter time. Some common ones are:

-Chin-ups -Chest press -Shoulder press -Squats ( half or full) -Deadlifts -Lunges -Bent over rows

By targeting more than one muscle group and as much muscle fibers as possible during exercise, your body will release more testosterone and growth hormone into your bloodstream. These 2 are essential for fast muscle building.

The squat is the king for a specific reason. The legs are the biggest muscles in your body and by doing squats; you are stressing your body more leading to your testosterone levels rising drastically. This increased in testosterone and growth hormones released will in turn help with the building and repairing of new muscle fibers in your body.

And upon recovering would give you a much stronger and bigger muscle mass. Moreover, not only do compound exercises give you rapid gain in muscle mass fast , it also burn off more calories too thus it is essentially helping you to burn off those extra calories and giving you a high metabolism throughout.

Lift Really Heavy with Strict form - One of the most important elements you need to bear in mind with your muscle building program is that you MUST use an overloading program.

For example if I plan to target my chest, I will have :

-Warn - up set (20 reps lightweight) -1st set - 10 reps to failure -2nd set - 8 reps to failure -3rd set - 6 reps to failure

Lift the heaviest weight you can WITH strict "form" only. If you tend to "jerk" or "swing" while lifting, that means you are not using strict form anymore. In that case, try decreasing the weight by 15%.

More Carbohydrates Definitely! - Eating complex carbohydrates through-out the day are going to supply your body with the energy it needs for muscle building. Building muscle mass requires alot of energy so you need to be sure to supply more than enough carbs to your body.

If you are hoping to prevent fat gain it is best to eat the greatest portion of your carbohydrate intake around your workouts, as this is when your body requires them the most and they are least likely to be stored as fat. You still should take in some carbohydrates spread over 6 small meals through-out the day. Go Light On Cardio Sessions While you are on a trying to build up muscle mass, you should never skip your cardio sessions too .

Article Source: http://www.articlemonk.com

Want to build muscle in as short as 10 weeks time? Then head over to author's blog to learn other proven techniques on how to build up muscle as well as

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