The Build Muscle Fast Blueprint

Hi everyone,

I've set up this website as a guide to anyone who wants to build muscle fast and who does not know where to begin or have plateaued and want to take it to the next level.

You'll find inside numerous tips, tricks and strategy advice designed to help you build muscle fast and get the most out of your workouts, get ripped faster and ultimately enjoy and gain more satisfaction from your exercise routines.

First of all, here's a brief rundown of The Build Muscle Fast Blueprint:

To naturally build muscle fast is to force your muscle to grow through challenging and varying muscle building routines and complimenting that by increase your intake of the necessary building blocks for muscle creation.  This will allow your muscles to grow, repair themselves and ultimately increase in strength allowing you to lift increasingly heavier weights, which will enable you to build muscle fast.

Muscle building foods are made of natural protein ingredients and this allows a person to build muscle fast while executing a bodybuilding workout.  Muscle building isn't rocket science, but you won't get very far if you're going about it the wrong way.

Here's a great all round program if you are looking for the best of both worlds (muscle building exercise routines and meal planners to feed your muscle growth):

No-Nonsense Muscle Building

It's a fantastic site that has a massive members area containing extremely up to date information on everything to do with putting on muscle mass and getting ripped, plus comprehensive meal plans.

Anyway, back to my synopsis of what build muscle fast blueprint is all about...

Whether you just starting out or a veteran of the gym it would be well worth while to take the next two minutes and go through the below before digging deeper into my site.

 The Build Muscle Fast Blueprint Principles are:

 1. Build Muscle Fast Blueprint Rule 1: Set Goals

You need to define what your objective is. Ask yourself what do I want to accomplish, is it to lose some extra pounds, get a six pack, build a barrel chest, be the next Arnie?

Whatever it is you need to be clear on what you want to accomplish before you can begin to tackle the "how to" accomplish it.

This may sound like a motivational speech or the 101 of goal setting, and it is, you need to set your goals and the more specific your goals are the more focused you will be on achieving them.

For each goal you set make sure its measurable, take your weight before or measure your biceps, chest and add what you want them to be at the end of your target date.

Be realistic we all want huge guns but if you've got 14inch biceps now don't set your target to 30inch biceps in 3 weeks this will only demotivate you. Keep it realistic and challenging. They small things but they will help you stay motivated.

Ok, so you clear on what you want to achieve now jot your muscle building objective down on a piece of paper and put it up somewhere you can see every day, these may include:

• loose 10lbs by January 1st
• add 3 inches to my biceps by 12 February
• chisel out my six pack by 13 December

It's all about commitment and belief in yourself. There is a lot of information about how you should go about bodybuilding to achieve your results, but without a burning desire to achieve them, you are doomed to inevitably fail.

2. Build Muscle Fast Blueprint Rule 2: Plan (fail to Plan and you plan to fail)

You need to have a muscle building plan in place in which you will segment your body.

To achieve this you must divide your body into its relevant parts i.e.

• Pull Actions which include activities like Lateral Pull downs, Bicep Curls, Chin ups etc
• Legs these will include all leg exercise like leg extensions, hamstring curls, squats etc
• Push Actions which include activities like shoulder press, bench press, dips etc

Ideally you want to separate these onto their own day i.e. Monday for Pull exercises, Wednesday for Legs, Friday for Push exercises with rest days in between to allow your body to recover.

If you don't get to the gym regularly then you can combine these, but your muscle gains will be hindered.

3. Build Muscle Fast Blueprint Rule 3: Warm Up First

Before you start thinking about your first muscle building exercise, you should know what warm up exercise you will do in the first 5 minutes at the gym. This can be cycling, rowing, stepping all you need is to get your heart pumping to push blood to the muscles.

For each exercise you do make sure the first set is with a relatively light weight and do around 15 - 20 repetitions, this will avoid any muscle strains and again get blood to the right muscle groups you going to train.

Bring water or other energy drink with you so you keep hydrating throughout your warm up and workout routine.

Bring your own music, I prefer my music to what they play in the gym, this will keep you focused and less distracted by what’s going on around you.

4. Build Muscle Fast Blueprint Rule 4: Correct Breathing

Incorrect breathing or even worse not breathing during your exercise can not only be dangerous but it will also reduce your effectiveness during the exercise. The difference from breathing incorrectly can cost you as much as 10% of additional weight you could be pressing.

Breathe OUT when the weight is been driven up or out

Breathe IN when you bring the weight back to its starting position

Repeat this for each repetition you do.

5. Build Muscle Fast Blueprint Rule 5: Variety

Mix your exercises up to keep them and you from getting stale both physiologically and psychologically. There are a lot of alternatives try using dumbbells, barbells, machines, body weight exercises to mix things up and keep the muscles guessing.

Let me be clear, by variety I don't mean change them every day, but listen to your body if you doing the same exercise over and over and its a chore or you getting nothing out of it change it, if you find yourself saying agh not bench press again, do dumbbell fly’s or pushups - keep it fresh.

6. Build Muscle Fast Blueprint Rule 6: Sets and Repetitions (reps)

The golden rule that has stood the test of time being the heavier the weight the lower the reps, the lower the weight the higher the reps.

Remember rule 1 above keep in mind your goals do you want to build strength or build muscle.

Of course you will say both, and ideally we want to do both but that takes time and we want to build muscle fast right now don't we... don't worry your strength will improve but for now let’s focus on a weight that you can manage 3 sets of 12 to 15 reps, you don't want the exercise to be too easy so if after the first set you don't have a burn, then up the weight.

I mentioned variety in point 5 so you will see in some exercise routines that I increase the weight and reduce the repetitions you need to shock the muscles every now and then from being complacent.

So mix it up, incorporate low rep sets of 4 -6, middle range 8 - 12 and high reps 15 - 30 adjusting the weight accordingly.

7. Build Muscle Fast Blueprint Rule 7: Free Weights vs Machine Muscle Building Exercises

I personally prefer free weights and the reason I do is that with free weights your whole body plays a part, your core muscles are working to stabilize you and you engaging a higher percentage of muscle.

Whereas machines are focused on isolating a specific muscle group and the rest of your muscles aren't engaged.

If you want to maximize your time in the gym then use free weights. That's not to say I don't use them I do, but I'd take the free weight equivalent if available. Let’s look at a Shoulder Press example:

Machine: your back is supported, you sitting down so I legs are out of the equation, your core muscles don't need to do much stabilizing which equates to a lower percentage of muscle utilization.

Standing: your back is engaged to keep you upright, your legs are carrying the extra weight, your core muscles are working overtime to stabilize your body with every pull and press.

Another point to remember is that gym machines are a generic template designed for every and any body type, of course you can set the seat height, back rest etc but you still adapting your body to the machine and the range of motion you will be doing.

If you find a machine putting too much strain on your muscles or ligaments find another exercise to work that muscle and don't force your body just because it's shiny and new.

8. Build Muscle Fast Blueprint Rule 8: Exercise Timing

I see people go crazy at gym trying to do an exercise to complete sets in seconds, with no consideration for form. Remember form is king, so don't sacrifice form for speed.

Additionally the faster you moving the muscle you creating momentum (let’s face it that’s cheating) and you putting strain on the ligaments that have to stop the weight falling.

During your repetition count out allowed or in your head to a three or four count, example for arm curls you want a 1 second count up and a 2 second count for down but more on this later.

9. Build Muscle Fast Blueprint Rule 9: Stretching

Don't overlook the importance of stretching. Stretching will not only help you recover faster by getting the muscles back into their natural state but will increase the blood flow reducing fatigue and lactic acid in the muscles.

Don't stretch to warm up, your muscles are cold and the last thing they need is to be pulled, you can stretch either after your warm up, during your exercises or after.

Remember to focus on stretching the muscle in the opposite direction that the muscle would naturally contract also make sure you don't bounce when stretching or stretch the ligaments.

10. Build Muscle Fast Blueprint Rule 10: Step things Up

Once you've been at your muscle building routine for a week or two and can complete your 3 sets of 15 repetitions you need to increase the weight.

Add 5% to 10%, even if you can only do 10, 12 or 13 repetitions with this new weight stick with it until you up to the 15 repetitions again and then repeat. Remember the goals is to build muscle and strength.

11. Build Muscle Fast Blueprint Rule 11: Get Advice or Ask for Help

No one has said do it yourself, ask for advice at your gym, and speak to personal trainers, doctors, nutrition specialists. If you training by yourself make sure you ask someone to spot you especially if you increasing your weight load.

12. Build Muscle Fast Blueprint Rule 12: Nutrition

Most probably one of the most important and often overlooked areas is nutrition you need to feed your muscles correctly to enable them to grow.

Every person's body is different and ideally your nutritional program should be tailored to you. There are some excellent programs on the web that provide these as part of their overall muscle building products, well worth it in the long run. I've reviewed some of these products so check them out to learn more.

You need to focus on protein rich food balanced with carbohydrates. Don't cut out carbs as these help with the protein absorption.

I have endeavored to present you with an overview of these topics and others on this site which will help you get started on your way to build muscle fast, burn fat and increasing your strength and fitness.

Are you building muscle too slow and is your muscle lacking definition? If your answer to the above question is yes, then I strongly recommend that you check out No-Nonsense Muscle Building. This regularly updated, essential program includes both Muscle Building Workout Routines and Meal Plans, aimed at taking skinny guys to muscular and more. Click here to go check it out now!