Do আপনি know what it really takes to build big muscles? Do আপনি 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 possible? Viola, আপনি are big enough to enter a bodybuilding contest. Can আপনি imagine it was that easy to build big muscles? 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. Eat more

A lot of guys think they're eating plenty of খাবার every day. The simple fact of the matter is if you're not seeing muscle gains in the gym and you're putting in the hard work, then you're not eating enough. I'm at around 170 pounds right now and I need to eat about 4500-5000 calories every দিন to see muscle gains. A 140 pound guy will need to eat around 3500 to see gains. Your muscles need all those extra calories so they can grow larger. If there's not enough fuel, they won't go anywhere.

2. Workout less

Now I know this seems like something ridiculous to say. If আপনি want a great body, আপনি can't just slack off and expect it to happen দ্বারা magic. What I mean is stop doing the same old, 5-7 দিন বিভক্ত করা with tons of sets per body part. আপনি don't need to work a muscle out to death to spark new growth. আপনি just need to work a muscle out hard and properly.

Prolonging the experience only burns extra calories that could go to building the muscle back stronger, as well as exhausting the muscle so it doesn't recover as quickly as it should. One exercise per body part at 3-5 sets per exercise is plenty to spark new growth as long as আপনি pushing that muscle for all it's worth. Which leads us to the last tip.

3. Only lift for 10 reps max

আপনি should be lifting a weight that আপনি can only lift 10 times so দ্বারা your 4th set, আপনি are using every last scrap of muscle fiber to get that weight up. This is how muscle is made; দ্বারা forcing it to adapt to new and progressively higher stresses. আপনি don't need to kill your muscles, আপনি just need to get them to grow.

Lifting for anything আরো than 10 reps only stimulates your slow twitch muscle fibers, which have about 0% growth potential. আপনি want to stimulate your fast twitch muscle fibers to ensure growth.

These are the keys for how to build muscle quick. আপনি don't need high priced supplements, আপনি just need good, old fashioned know how. Stick to these fundamentals and you'll start seeing new growth in no time. For আরো information on what it takes to pack on solid muscle mass, visit my website link.