Build Muscle Quickly with Show and Go Training

Eric Cressey is a Certified Strength and Conditioning Specialist (CSCS) and has received his Master's Degree in Kinesiology (science of human movement) with a concentration in Exercise Science through the University of Connecticut. He has written over 200 articles, four books, and co-created three DVD sets and has developed the Show and Go Training program. Eric is the president and co-founder of Cressey Performance, which specializes in athletic performance enhancement and corrective exercise. A record-setting competitive powerlifter himself, Eric has deadlifted 650 pounds with a body weight of 174 pounds. He has sold his body building products all around the word and publishes a weekly newsletter and a daily blog.

If you've ever tried to build muscle quickly, you've realized that workout routines to build muscle are a difficult regiment to stick to. It can take months or even years to achieve significant muscle gain. Here are a few tips to build muscle fast and develop a ripped body with tone abs.

1) Single joint exercises (bicep and leg curls, tricep and leg extensions) are not the way to build muscle quickly. If you have 3 hours every day to spare and enjoy spending time in the gym then these are the exercises for you. Multi joint compound exercises should be 95% of your workout regiment. This works for both keeping tone and building muscle. This very tip will accelerate the muscle building process.

2) 45 to 60 minutes, 3 or 4 days a week of hard training is recommended for a ripped and lean body. Workouts should not exceed 60 minutes because it will cause excessive catabolic activities which is the metabolic breakdown of complex molecules into simpler ones. The anabolic process is needed to trigger hormonal responses for building muscle and keeping tone. Put 2 exercises together that don't interfere with each other such as squats combined with pullups, combining upper body with lower body workouts.

3) You should always use quality whole foods. These days with life being so hectic, processed food is the easy way out. This is not the way to build muscle quickly. You should eat 6 to 8 meals a day and space them about 2 to 3 hours apart. This doesn't mean that your sitting down to a full course meal every 2 hours. Eat complete lean protein and vegetables every time you eat. Soy is a low quality protein and should'nt be your primary source of protein. Water and green tea should be your 2 primary drinks. Don't take fat out of your diet. Eating fat doesn't produce fat and our bodies need it. Just be mindful of the fats, and your intake. Olive oil and cashews are a great source of fat. Developing good food preparation strategies can prevent incorrect eating while at work or when traveling. Following a diet can be hard, especially if there are bad foods in your house or work place. Try to follow your diet 90% of the time, this will allow for some of the foods you love, and crave without cheating.

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