In this tutorial, I'm going to show you exactlyhow to build muscle FAST, And more importantly, how to do it withoutgaining any unnecessary FAT in the process while even burning some fat instead! All in 5 easytofollow stepsâ€¦ So let's get started! If you're NOT following the 5 steps I'mabout to share with you, you will either end up gaining a bunch of unnecessary FAT, or notgain any muscle at allâ€¦
So if you want to build muscle, listen carefullyâ€¦ STEP 1 Consume More Calories Than You Burn To build muscle, you need to be consumingmore calories than your body burns throughout the dayâ€¦ You can be doing everything else right, butif you skip this most crucial step, your muscle building goals will surely suffer. Ya, you may be able to build a bit of musclewithout consuming more calories than you burn
if you're a beginner, and new to workingoutâ€¦ But your results will stagnate soon after,and you'll end up looking the same, week after weekâ€¦ So if you currently have trouble buildingmuscle, this is probably the MAIN reason whyâ€¦ You're simply NOT consuming enough qualitycalories, every day. Think of it this wayâ€¦ If you want to build a bigger house, you'regoing to need more building materialâ€¦
If you want to take your car on a 10hourroad trip, you're going to need more fuelâ€¦ Or else your car will break down along theway, and never reach it's destination. Same holds true for your bodyâ€¦ If you want to build your body, by buildinglean muscle mass, you will need to add some more quality calories to your dietâ€¦ And the key word here, is QUALITY! But not TOO MUCH moreâ€¦ Since you don'twant to end up FAT! Most people trying to build muscle get thispart wrong, and end up gaining a bunch of
unneeded FAT in the process, by eating anything,and everything in sightâ€¦ Some people call this a â€˜dirty bulkâ€¦' But if looking lean and uncovering your sixpack is your goal, you DEFINITELY don't want to go on a â€˜dirty bulkâ€¦' Or else the only thing you will uncover, isa big old belly! To make sure that doesn't happen to you,you will want to find out how many calories you need a day to simply maintain yourcurrent weight. â€¦As I discussed in my previous tutorial aboutâ€˜How to Burn Belly Fatâ€¦'
Once you know what that number is, simplyadd about 200 more calories per day, and that should be enough to build some lean muscle,without all the unnecessary FAT! If you add too many more calories, your bodywon't be abel to use all of it towards building new muscle, and will store the excess calories,as FAT. If your body doesn't need to use it, itstores it! So, if you follow that advice, you shouldbe well on your way to building lean muscle mass without all the added FAT! You will also want to make sure you're gettinganywhere between 12 grams of protein per
How to Gain Muscle Fast WORKS EVEN ON STUBBORN MUSCLES
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. So let's say you've got a slowtogrow musclegroup. One of those really stubborn muscle groups that you just can't get to respondno matter what you do in your training. Well, you know here we put the science backin strength and sometimes, you've got to whip out the advanced training techniques if youwant to get things to change because we know doing the same thing overagain expecting a different result is really the definition of insanity. So, what we do, we actually pull this technique,this is a fraction of a complete technique
we use in our NXT Training phases. And this is, sometimes I call it a Forced40. So, if you've got, let's say in this case, a slow or stubborn chest muscle group andyou want to try to get some additional results there. I feel like the biggest problem guys haveis they have too little volume of highintensity reps, too little volume throughout the course oftheir training schedule of reps of an intensity capable of delivering change.
You guys know that I believe in training tofailure, and I don't believe in wasting reps or just doing some maximal reps if you'retrying to force a change. So, what we do is we take the 8 rep max. Takeyour 8 rep max and wait to do your exercise as I'm going to show here in an Incline Bench. You perform it to failure. You rest a maximumof 1 minute. A maximum of 1 minute and you go back at it again. Your goal here is onlyto complete those Forced 40. You're going to force 40 additional reps in,and it could be on top of your given training day, whatever that may be. You could be traininglegs.
You can incorporate this technique a coupletimes in a given training cycle to see if you can actually squeeze a little bit moreresults out of it. And I can tell you that you can. In our expandedversion of this technique, we could actually make an entire phase out of it. But for here, I take my 8 rep max and I performmy Incline Bench. Taking one exercise. This is a little bit light for me, but I'llact like this should be the effort and intensity on the last rep, just like that. Now, we know that if I limit my rest timeto only a minute at most, the next time I
come back and do these reps, I'm likely notgoing to get 8 again, ok. But your only target here is just howeverlong it takes you to get your 40 total reps. So, let's say a minute has passed. I go backat it again. I can tell you again, like I said, there'sno way I'm getting 8 again. I'm likely going to get about 6. See, after all these years, I pretty muchknow my body. So there's 6. Now I rest again. So I've done 14 total reps. You do this until you hit your 40 reps. Onceyou've got your 40, you're done.
It's just an additional, additional bit ofwork to start getting a few more reps at that sufficient intensity to cause a change. Now, as I said, this is just one of our advancedtraining techniques. We have a whole bunch laid out month by month in our ATHLEAN NXTProgram. For you guys that aren't sure about NXT orwhere that fits in with your training schedule, I always say guys. If you're new to ATHLEANX and you haven'tbuilt your foundation in AX1 Training Camp, then start there.