To three grams of carbohydrates for every pound you weigh. Eat well enough on days that you want to build muscle. Consume a few extra calories about 60 minutes before you begin your workout. Make sure that you don’t eat in excess but that you moderately gauge how much you’re eating and plan your meals on the days you workout, accordingly. By creating a routine that includes compound workouts, you will achieve the fastest muscle growth. These exercises use multiple muscle groups in a single lift exercise. For example, bench presses work out your shoulders, triceps and chest all at once. Do not extend your workouts to more than 60 minutes. After an hour of working out, the body will produce cortisol at an increased rate. Cortisol blocks testosterone, which causes less efficiency during workouts. Shorter workouts will help you to get greater results in a smaller timeline. Create illusions that you appear to be larger than what you actually are. When you spend the most effort building your chest, back and shoulders you can add mass and look larger in a faster time. This makes your upper body look bigger in proportion to your waist, which gives the illusion that you have a larger body. Many people make the mistake of increasing their protein consumption as soon as they begin a muscle building regimen. Extra protein might mean extra calories added in to your daily diet. This can result in weight gain if you aren’t careful. Increase protein intake slowly so your body can transform it into muscle well. .
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