| 
How To Build Muscle Quickly
How to build muscle quickly
When a person want to learn how to build muscle quickly
he takes a look at a bodybuilder and all he sees is a
series of lumps and bumps of varying shapes and sizes. Upon inspection
he may find these odd protrusions to be fascinating, cool, or perhaps
grotesque, maybe even a little intimidating. But little does he know
how complex and intricate all these lumps really are. They are skeletal
muscles, or just muscles for short. Let's take a look inside these lumps,
see what they are made of and what we can do to increase the muscle
size, make them stronger and how to build muscle quickly.
Knowledge of muscles is a must when learning how to build muscle quickly. Muscle is composed of bundles of muscle fibers or myofibers. Each fiber is composed of myofibrils, which, in turn, are composed of myofilaments. The myofilaments are made up of two proteins called myosin and actin. The myosin and actin act within the smallest functional unit of muscle, the sarcomere, to produce a contraction. It is the myosin protein, however, which holds the key to the differences in muscle fiber types. In general, there are four different fiber types in skeletal muscle. These four include: Type I: slow-twitch or red fibers. Type IIA, IID, and IIB, also known collectively as fast-twitch or white fibers. Type I is the slowest, smallest, and have the highest level of endurance of all the fibers. Others are fast, large and with least endurance oriented in the group. To understand how to build muscle quickly one has to understand the functioning of these muscles.
As you contract a muscle, you'll recruit those muscle fibers in a specific order to ensure how to build muscles quickly. The smallest (lowest threshold) fibers, the Type I, are recruited first. As the speed or force of contraction is increased, you will sequentially recruit the Type IIA, IID, and IIB muscle fibers. However, to recruit the Type IIB fibers it may take over 90% of a maximal contraction. All people are born with these muscle fiber types. Most muscles contain almost an even split of slow (Type I) and fast (Type II) fibers. There are a few exceptions; however, as the soleus muscle of the calf is predominantly slow twitch, while the gastrocnemius muscle and the hamstrings are predominantly fast twitch. Also, individuals on opposite ends of the athletic spectrum like sprinters and marathon runners for example, may possess a higher percentage of one fiber type. This helps to decide how to build muscles quickly.
In order to obtain maximal muscle size and to build muscle quickly we must regularly train all of our muscle fibers. A combination of bodybuilding (higher and lower rep), power lifting, and even a little Olympic-style lifting may be best. Bodybuilding seems to stress the Type-I and IIA fibers; the IIB fibers may be best stimulated through power lifting and Olympic lifting. All three forms of training perhaps stress the IID fibers equally. Key to long-term progress in bodybuilding can be summed up by one important word: VARIATION. Variation helps to build muscles quickly.
Doing the same three sets of 8-12 reps over and over will help you on how to build muscles quickly to a point. But after that, make a change! By selectively alternating your training volume (total sets/reps), training intensity (weight lifted), training techniques (forced reps, pre-exhaust, supersets, drop sets, etc.), training tempo (rep speed), rest between sets, body part arrangement, etc., you're more likely to avoid injuries and over training and therefore maximize your gains. As long as the stimulus presented to your muscles is novel and taxing, they will continue to adapt accordingly. Just remember that your muscle fibers are not static entities they are dynamic and malleable. Therefore you yourself should not be static-don't do the same thing over and over and expect a different result. Don't get stuck in just one type of training program! Be creative! Be dynamic on how to build muscles quickly, your muscles will reward you with continuous gains in size, strength, and endurance.
|