If you are impatient and disappointed with your muscle building gains to date, this article will tell you how to build muscle fast. Building muscle does take patience to some extent but there are a few key things you can do for rapid muscle growth.
Weight training and lifting weights should be combined with a diet containing healthy fats, carbohydrates, amino acid, and a sensible protein intake. The key element that most men and women who want to build muscle quickly miss is the correct supplementation.
If you want to build muscle mass and promote muscle growth, you need to focus on all three areas:
Muscle Building Supplements – Important for fast Muscle Growth
If I were to pick one single supplement to help me pack on muscle quickly it would be D-Bal from CrazyBulk.
Incorporate 3 D-Bal capsules a day with your training and diet regime and experience fast muscle gains, increased strength and reduced soreness. It can also reduce your recovery times.
It is suitable for experienced weight trainers and newbies alike. D-Bal does not cause side effects and is available to order directly from the manufacturer.
If you want to gain more muscle mass then a bulking stack is something you should consider. If you combine D-Bal with 3 other CrazyBulk supplements (the Bulking Stack – Trenorol, Testo Max and DecaDuro) you can achieve some serious muscle growth.
A stack may not be ideally suitable for a complete beginner or newbie, but someone in the intermediary stage of building muscle would benefit immensely and could be the factor that kicks on their muscle building speed and size.
If you want to maximize your muscle growth, you also need to make sure you are getting enough sleep and allowing adequate muscle recovery time.
Training is a trigger, It breaks down your muscle fibers. This forces the need for muscle growth and repair.
Your diet has to provide the amino acids that are the raw materials your body uses to build muscle. Eating for muscle growth is a little like building a house. You won’t get very far if you don’t have enough bricks.
Supplements work alongside the nutrients you get from food. They help you to train harder and support improvements in protein synthesis. By doing this, they help you to increase your muscle mass faster.
The muscle-building process doesn’t happen while you are training. That’s just the trigger. All the important work (protein synthesis) happens when your muscles are at rest.
How to Train for Muscle Gain
Lifting weights is a catabolic process. It breaks down muscle tissue to release the energy that’s necessary to train.
The catabolic process of lifting weights causes hypertrophy. This is a thickening of muscle fibers that happens in response to physical stress.
Hypertrophy is an extremely important part of the muscle growth process because it encourages the muscles to become stronger and larger than they were before.
The next time you train, you do it all over again. Building muscle mass is an ongoing process of damage and repair.
That’s a brief introduction to how and why muscles grow. But how can you tweak the process to increase muscle mass faster?
The first thing you can do is follow a structured muscle growth workout that correctly targets all areas of your body. The second thing you have to do is remain consistent. You need to stick with the plan.
There are also several other things you can do to maximize your muscle gains during training.
6 Training Tips to Help You Build Muscle Fast
Here are are tips on building muscle by weight training, resistance training
1. Get Plenty of Weight on the Bar
If you want to grow your muscles fast, you need to train with heavy weights. Ideally, you should be aiming for 10-15 reps per set. If you can do more, you aren’t using a heavy enough weight.
Training heavily forces your muscles to work hard. They have to work hard when they are contracting and, if you exercise the proper control, they also have to work hard when you are going the other way (eccentric contraction).
When you train with heavier weights, your muscles have to work harder. This breaks down more tissue, increasing skeletal muscle hypertrophy, and encouraging extra muscle growth. Body weight exercises are ideal to help speedily build muscle.
When you are doing exercises that involve multiple joints, such as bench presses or squats, it can be advantageous to aim for 4 – 8 reps and go extra heavy. The resulting strength gains will make it easier to lift heavier weights in higher rep exercises.
After your strength training you should experience muscle protein synthesis. You should now concentrate on muscle recovery. Resting and adequate sleep are key.
2. Exercise Control and Go Slow
You probably already do this but slow reps are so essential to muscle growth we have to say it anyway: For God’s sake take it slow. Anyone can swing weight about but all that rapid swinging doesn’t strain your muscles sufficiently and force them to work.
Whether you are doing barbell curls, leg extensions, or dumbbell flyes, you need to force your muscles through the contraction phase slowly and then control the weights on the way down. A good workout should be hard work. If you go for the easy way out the only person you will be cheating, will be yourself.
Many people believe eccentric contraction is better for supporting muscle gains than concentric contraction. This is open to debate but there is no denying the advantages of working your muscle hard in both directions of travel. [source]
4. Tense Your Muscles when You Reach Maximum Contraction
This is an old trick so you may not have come across it but it’s a very good way to encourage faster muscle growth.
When you reach the maximum contraction, briefly tense the muscle you are working as hard as you can. The extra squeeze puts additional strain on the muscle, helping to maximize the benefits of every rep.
5. Don’t Rest Too Long Between Sets
If you are serious about gaining quick muscle mass, try not to rest too long between sets. Ideally, you should be aiming for a rest period of 30 – 90 seconds. body weight
In addition to helping you to hit your muscles hard, shorter rest periods encourage your body to release more testosterone, human growth hormone, and other anabolic hormones. [source]
Testosterone supplements such as Testo Prime can help boost your T levels if they are low. They can also help you lose fat and help with muscle development.
6. Train at Least 3 Times a Week to Build Muscle Quick
If you want to get big, you need to train at least three times per week and treat each session with the seriousness it deserves. A gym isn’t a social club. It’s a place where you sweat and grunt and pay your dues for the improved physique yet to come.
If you can commit to an extra day or more, a split routine will help you to attain even faster muscle growth.
When you only go to the gym three times a week you normally do a complete body workout every time. With a split routine, you target certain areas of your body one day, and different areas the next.
You work the muscles you are training harder during split routines but they also have extra time to recover. That’s the beauty of split routines.
There are several different types of split routine. A typical 2-day split routine may look like this:
Monday + Thursday
Legs, back, biceps, forearms, abs
Tuesday + Friday
Chest, deltoids, triceps, abs
Wednesday, Saturday + Sunday
Other options are the 3-day split, 4-day split, and one body part per workout split. Each of them hits the muscles you are training harder than the last but also has additional time or healing.
It’s a matter of opinion which split routine will provide the fastest muscle gains but all of them will provide superior results to full body workouts.
In addition don’t forget aerobic exercise training this will help reduce body fat and help the lean muscle mass develop. It is important to do aerobic exercise as it will aid muscle definition.
Making Food Choices That Help You to Build Muscle Fast
Protein synthesis is the process the body uses to repair your muscles and make them grow. It “builds” muscle from essential amino acids. It can get these from food or supplements.
The amino acids in food enter the body as protein. During digestion, the body breaks proteins down into amino acids. These are carried to the muscles via the blood and protein synthesis rebuilds them as protein (muscle tissue).
The muscle-building process requires a positive energy balance so you have to consume more calories than you burn. Much of these calories will need to be from carbs.
However, your body can only build a limited amount of muscle per week. The maximum muscle gains you can expect is around 227 grams per week. So, although fast muscle growth requires a positive energy balance, it’s important not to go too far. If your body has extra protein calories (grams of protein) it cannot use, it will store them as fat.
As a rule of thumb, it’s best to try and consume an extra 250 – 500 calories per day and monitor your results. If you are at the lower end of the scale and making no gains, go higher. If you are at the higher end of the scale and making gains but increasing your BMI too, go a little lower.
There’s more to rapid muscle gain than calories and adequate protein though. It’s not just what you eat. When you eat it can make a difference too.
6 Dietary Tweaks to Make Your Muscles Grow Fast
1. Don’t Skip Breakfast
Breakfast really is the most important meal of the day. In addition to fueling your body with energy, it prevents mid-morning hunger.
Don’t go for Cheerios, Cruncheroos, or similar cereals though. Go for protein-rich options such as omelets or cottage cheese. Alternatively, try a high-protein smoothie or protein shake instead.
2. Feed Your Muscles Every 3 Hours
If you want to boost your muscle mass, it’s important to eat the correct things, in the right quantities, at the right times.
Breakfast, lunch, and dinner should be your three main meals of the day. However, there are generally several hours between each of these so you will also need to consume a few healthy, high-protein snacks.
When you eat regularly, it helps your muscle get a consistent supply of nutrients. In addition to helping with muscle growth, this will help you benefit from extra energy when you train.
3. Eat Your Greens ‒ And Plenty of Fruit Too
Fruit and vegetables provide important vitamins and minerals. They are also excellent sources of fiber that can help keep your stomach feeling full.
The body uses certain minerals as electrolytes. If you run short of them it can affect the way you train‒and not in a good way.
Some vitamins, such as zinc and magnesium, support testosterone production. In addition to being the male sex hormone, testosterone is an anabolic steroid that supports protein synthesis.
4. Eat Healthy Fats
The body relies on fat to supply energy during certain activities. As a rule of thumb, dietary fats should account for 20 – 35 percent of your daily calories.
However, it’s important to choose healthy fats instead of the saturated kind. That means no butter, no margarine, or animal fats. Choose olive, or canola oil, avocados, and herring, salmon, and similar fatty fish instead.
You need to increase your body weight while keeping an eye on fat intake. Lose fat not muscle.
5 Avoid Processed Foods
If you want to achieve the maximum amount of muscle growth in the shortest time, avoid processed foods. Try to eat whole foods 90 percent of the time instead.
Processed foods often contain unhealthy fats and unnecessary added sugars. They generally contain chemicals to provide color and flavor as well. You will get better muscle-building results if you choose foods that are still as nature intended.
6. Consume Casein Before Bed
Casein is a popular muscle-building protein. The body absorbs it more slowly than whey powder and plant-based proteins. That makes casein an ideal choice for just before going to bed.It will trickle feed your muscles with protein all through the night.
You can get a pre-sleep casein protein boost by eating a little cottage cheese or Greek yogurt before going to bed. Another alternative is to drink a glass of milk or have a casein protein shake instead.
Sleep is Important for Muscle Building ‒ Make Sure You Get Enough
If you are serious about building your muscle mass, you need to get serious about sleep as well. Ideally, you should be shooting for around eight hours a night.
Your body produces most of its testosterone while you are asleep. That’s when it releases most of its human growth hormone too. If you want to be blessed with big muscles, you need plenty of both.
Research from the University of Chicago shows what a big difference three extra hours of sleep can make.
Twenty-eight young men took part. During the first stage of the study, they got eight hours of sleep per night. This was reduced to only five hours for the second stage of the study.
Data from the study shows, the reduction in sleep lowered their testosterone levels by 10 – 15 percent.
Supplements for Muscle Building Success
So, you are training hard, eating right, and getting plenty of sleep; what else can you do to maximize your muscle growth? Take a good bodybuilding supplement or mix and match a few different ones to create a muscle-building stack.
However, the quality of bodybuilding supplements can vary considerably. A lot of supplements are clever on hype but poor on results. You need to be picky and choosy about what you feed to your muscles.
The best supplements for building muscle fast provide ingredients that increase protein synthesis, improve nitrogen retention, and boost levels of anabolic hormones like testosterone and human growth hormone. Depending on the aims of the supplement, they may provide amino acids and other beneficial ingredients as well.
A good bodybuilding muscle growth supplement can make a big difference to the way you train by improving your stamina and even getting rid of man boobs. This is largely due to their ability to increase nitrogen retention.
By increasing nitrogen retention, they encourage vasodilation. This is a relaxing of the blood vessels that improves circulation and helps the muscles get extra nutrients and oxygen.
Vasodilation also helps the blood carry away lactic acid and other undesirable chemicals that are released during exercise. This, along with the improved supply of oxygen, makes it possible to work the muscles harder before you have to stop.
During non-workout periods, the extra nutrients the blood brings to the muscles reduces muscle soreness and helps the muscles to heal and grow faster.
Good muscle-building supplements can be real game-changers. They turn slow gainers into fast gainers and fast gainers into kings of the gym.
Building Muscle Quickly – Summary
If you want your muscles to grow fast, you need to work your muscles hard and do so regularly. You also need to focus on correct nutrition. What you eat and when you eat it can make a big difference to the way you train.
Your diet needs to provide plenty of carbs, protein and fruit and vegetables along with reasonable amounts of healthy fats and you should be aiming to eat a meal or a snack every three hours. This will keep plenty of nutrients circulating in your blood and make sure your body has the raw materials that are necessary for muscle growth.
Sleep is important too. Your body produces important muscle-building hormones when you are asleep and helps your muscles repair the damage you have done during the day.
There was a time when training, a good diet, and sleep were the only things you could do to influence muscle growth. During the 70s, anabolic steroids became popular. They were effective but not very safe. Times have moved on.
Nowadays, there are some very good supplements available that are safe and effective. They boost muscle growth in several ways but even the best of them don’t replace the need for hard work.
As mentioned D-Bal from CrazyBulk is arguably the most successful muscle gaining supplement on the market.
Rapid muscle growth requires commitment and the correct state of mind. Train hard, eat right, get plenty of sleep, and supplement sensibly. It’s the best way for quick muscle gains and mass.