10 Tips To Quickly Gain Schwarzenegger-Like Muscles
So, you’ve finally decided to get off your couch and start living like the boss you are? Good! Almost every man on the earth wants to have a body like the muscle icon Arnold Schwarzenegger, but the truth is that his body took years to train. Furthermore, you are not exactly sure where to start, are you? Don’t Worry! We’ll give you the best 10 tips to quickly gain Schwarzenegger-like muscles and get you familirized with the most vital information you need to have on your journey to success, muscles and respect!
You may be familiar with this idea, but the truth is, if you want to sculpt your body and have the appearance of a true god, you have to be persistent. Once you start, try to continue moving forward, even if you waggle a bit in the beginning. According to psychological researchers, there are three common phases in the building of a new habit: the ‘honeymoon,’ the struggle and the ‘second nature.’ The basic idea is that the first few days you are full of energy and excitement, but then the ‘honeymoon’ ends and the routine starts getting tiring to you. This is the moment you have to truly push yourself in order to succeed and let the habit become second nature to you.
Lift! Then Lift More!
If you don’t have access to gym equipment, you can build muscle on the budget via bodyweight training or other methods. However, if you want to sculpt your perfect body in a timely manner, having access to at least a bench and a few dumbbells is a must. While the weight of your body is enough to put pressure on your upper arm, back and chest muscles when you do push and pull ups, however, the different muscle groups are targeted far better with a few dumbbells. Furthemore lifting manages to put more stress on your muscles, thus helping you achieve better results in a shorter time.
Go Multi-Joint, Heavy and Avoid Cardio!
You train time and time again, but you somehow don’t manage to gain any muscle? There are two main reasons most people don’t manage to gain muscle fast – not enough food and not doing the correct exercises. While the science behind it is difficult to explain in a paragraph, you have to remember the simple rule – if you want to gain, do short, but effective exercises that put huge pressure on your muscles, while if you want to become lean – do low pressure exercises for a high amount of time. Furthermore, if you are just starting out, go for multi-joint exercises such as cleans, dead-lifts, bench pressing and squats. If you only do single joint movements like biceps curls or triceps extensions, you won’t gain muscle as quickly. Speaking in laymen terms, the longer you exercise, the more energy your body needs, thus fat is burnt. However, this structures your muscles, rather than making them bigger. Short exercises with huge pressure actually break down your muscle, and then when it recovers it ‘rebuilts’ itself and thus becomes bigger.
Doing It Right Is Vital!
Another newbie mistake most people do and one you should definitely look out for if you want to quickly gain muscles like Arnold, is not doing the exercises right. What most people try to do is get the most reps done, but the truth is you are far better off if you do two reps correctly, than ten offhand reps. The thing you have to remember is to concentrate on learning the right way to do the exercises (e.g. the right posture, which muscles to pressure) in order for them to have the biggest effect. Doing an exercise in the right manner might be the only difference between gaining muscle and pointlessly losing your energy.
Surround Yourself With Healthy Protein!
Protein! Protein! Protein! There’s no other way around it. If you want to sculpt your body and look truly respectable with your big muscles you need to ingest huge amounts of protein. The healthiest and best way to do so is to eat a lot of foods rich in protein and low in fat, such as chicken and turkey meat, fish meat, eggs, milk, beans and others. Although you might want to look more into this subject, there is one simple rule on how many protein you should take in order to gain muscle.
As it goes, generally speaking, there are three body types: 1. with faster metabolism (the skinny guy); 2. with normal metabolism; or 3. with lower metabolism (the chubby guy).
According to your body structure you should intake protein as follows: For the 1st Type – 2 to 2.5 grams protein for each lbs of your weight (or 4 to 5 grams of protein for each kg of your weight); For the 2nd Type – 1.5 to 2 grams protein for each lbs of your weight (3 to 4 grams for kg respectively); and for the third type – 1 to 1.5 grams protein for each lbs of your weight (2 to 3 grams for kg respectively).
The More You Eat The Better!
As mentioned above, you need a lot of protein in order to gain muscle, especially when you have days with higher intensity exercises. More people make the mistake of cutting on their food, but what you should do instead is start eating more, but just do it in the right manner. In addition to eating healthier and more proper choices for muscle gains, your best option to gain muscle fast is to start eating as much as 5 to 6 times per day in smaller meals. A nice tip would be to measure your meal with your fists; Each of your meals, meaning the food in your meal collectively, should be the size of two times your fist. Once you get into the habit of eating smaller meals, your hunger will naturally remind you to eat each two-three hours.
Get Your Carbohydrates After Your WorkOut!
According to research, your muscles will be able to rebuild themselves faster if you feed your body with lots of carbohydrates on your rest days or after your workout. Thus, remember to eat lots of peanut-butter sandwiches after you bust your muscles on the bench. This is effective in muscle building, because a post-workout meal that contains lots of carbs increases the insulin levels in your blood, which slows the rate of your protein breakdown, resulting in Schwarzenegger-like muscles.
Forget About Sugar and Stop Drinking Beer!
While sugar is acceptable in some forms, if you want to gain muscle fast, while not gaining any additional and unwanted fat, you should cut your sugar and alcohol intake. The truth is both sugar and alcohol give you quick and easy extreme energy, which is easily turned into fat. Instead of buying ‘protein bars’ full of sugar or drinking ‘sports drinks’ which are worse for your muscle building than soda is, consider drinking a black coffee or coffee with low amounts of sugar in it for a quick pick-me-up before training. For alcohol, if you have to go out and drink – make sure to get tipsy at home first with the healthiest and in some sense cheapest option – wine.
Lime Water in The Morning, Milk Before Bed!
As your body gets dehydrated during the night, a great way for you to start the day would be by drinking water. Adding a few drops of freshly squeezed lime juice in it will further get your body healthier in time. However, most important for your muscle building journey is to gain the habit of having some milk before bed. What most don’t know is that your body works on itself during your sleep, thus by having a good pick-me-up meal can have a positive effect on your body. By doing so you will ensure that the calories you’ve had during the day will stick with you during the night and reduce the protein breakdown in the muscles of your body.
Address Stress And Recovery!
Although this tip may sound unnecessary, one of the most positive decisions you can make on your journey to build muscle is to focus on a healthier mind. Exercise does reduce your stress levels. However, a few minutes of meditation before or after your work out can give you the additional mental boost to keep you moving forward.
Good luck on your journey of looking at least as good, if not better, than the muscle icon Arnold Schwarzenegger.