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In order to build up muscle mass fast you need to increase your daily caloric intake quite a bit to facilitate the muscle growth process and this resulted in one common problem. Often some of those additional calories will become body fat is left unused.

Luckily, as long as you are got your fundamentals right, you can minimize fat gain while maximizing and build up muscle mass fast and using natural means only.

Here, you will get to learn some of my muscle building methods I have been using to build up more than 20 pounds of lean muscle mass in as short as 10 weeks. Always concentrate on Compound Exercise - If you are serious on building up maximum amount of muscle mass, you definitely have to plan "compound exercises" into your routine.

Compound exercises target major muscle groups in your body and it would stress the greatest number of muscle fibers. This would in turn give you the most muscle gain in the shortest time. Some common ones are:

-Chin-ups -Chest press -Shoulder press -Squats ( half or full) -Deadlifts -Lunges -Bent over rows

By executing "compound exercises", you are actually targeting more than one muscle groups. This would in turn help your body release more testosterone and growth hormone straight into your bloodstream which aid in building muscle fast.

Squat is by far the king of "compound exercises" for a particular reason. Our legs are the biggest muscles in our body and by executing, you are stressing your body to the limits which in turn rising testosterone level significantly. This increased in testosterone and growth will help you with the building of muscle fibers and make you bigger.

With sufficient protein and good diet plus rest, you would recover to be stronger and bigger. Compound exercises in fact not just help you with muscle growth but also giving you a high metabolism burning off extra calories.

Lift Really Heavy with Strict form - One of the most important elements you need to bear in mind with your muscle building program is that you MUST use an overloading program.

For example if I plan to train my chest, I will have :

-Warn - up set (20 reps lightweight) -1st set - 10 reps to failure -2nd set - 8 reps to failure -3rd set - 6 reps to failure

Lift the heaviest weight you can WITH strict "form" only. If you tend to "jerk" or "swing" while lifting, that means you are not using strict form anymore. In that case, try decreasing the weight by 15%.

Eat More Carbohydrates - Through Out The Day Eating quality complex carbohydrates are going to supply your body with the energy it needs for muscle building. Building muscle mass is a very energy consuming process so you need to be sure to meet your needs.

If you are hoping to minimize fat gain it is best to consume the greatest portion of your carbohydrate intake around your workouts, as this is when your body requires them the most and they are least likely to be stored as fat. You still should take in some carbohydrates spread over 6 small meals through-out the day. Go Light On Cardio Sessions While you are on a trying to build up muscle mass, you should never skip your cardio sessions too .

This Muscle Building article is provided by Articleteller - The Free Article Directory http://www.articleteller.com

Want to build muscle in as short as 10 weeks time? Then head over to author's blog to learn other proven techniques on how to build up muscle as well as

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