Are you looking for a fast way to build muscle? It’s not overstatement to say that when building a perfect body many people stumble on quite a few sidetracks that can derail progress for years.
With thousands of different advice on gaining muscle, it’s hard to see just what works and what doesn’t, before we’ve even tried it. Although the best knowledge is gained through personal experience, it can take quite a few trial and errors to find the fastest muscle building techniques. This is why, from experience as a personal trainer, I decided to write down the top 10 tips that will help you grow some serious muscle mass…
Learn To Love Protein
Protein is the building block of muscle growth. If you’re not getting enough protein in your system, it doesn’t matter how hard you work in the gym – the progress will be lacking.
There are many foods that are excellent protein sources, with the best ones being meat, fish, dairy and legumes. You can also use regular protein supplements in powder or pill form to get the extra edge. Try to eat at least half of your bodyweight in grams of protein. So if you weigh 150 pounds, eat 75 grams of protein daily.
To pack on muscle, you’ll have to eat more than a regular person who doesn’t physically exert himself. But eating huge meals is not good for your digestion. So the best way to eat is through 5, 6 or 7 smaller meals throughout the day. Try to divide the meals with each of them containing a moderate amount of protein, carbs and fats. This method will allow you to eat plenty of calories, without stuffing yourself in one sitting and expanding your stomach. It will also keep your blood sugar at a healthy level, promoting good health throughout the journey.
Focus On Carbs
When I teach people how to lose weight, the first thing I tell them to do is to reduce their intake of carbohydrates. The complete opposite is true when trying to build new muscle mass. Carbs are the best and cheapest source of calories, and you have to be in a caloric surplus to build new muscle.
The healthiest carbs are the ones that haven’t been overly processed, such as rice, wholewheat bread, pasta, buckwheat and oats. Eat a cup of any of these with your every meal and you’ll definitely eat more than enough to capitalize on your training efforts.
This is not something you have to do, but it’s the best legal way to speed up muscle building. Creatine supplement increases absorption of nutrients in the muscle, and also increases energy and strength. You could say that its effects are similar to those of bulking steroids like Dianabol or Depo-Testosterone. But of course, its effects are not as strong and it doesn’t carry the negative side effects.
The easiest way to benefit from creatine is by taking a scoop of it on a regular basis as a preworkout. See our best natural pre-workout supplements article for more info.
This advice is only for those guys who are naturally skinny and can’t put on weight. If you belong this group, you can eat tons of pizzas, hamburgers, and drink every weekend without gaining fat (or muscle). Your metabolism is extremely fast, so you can consume tons of calories.
The only way to tackle this issue is by eating tons of calories. There’s really no way to go around it. But obviously you cannot eat enormous amounts of food because it’s both costly and impractical. So get some weight gaining supplements.
The best ones are in powder form, and they contain a lot of protein and carbs. Instead of buying regular whey protein that has very little calories, get these caloric bombs instead. You will slowly start to build the muscle mass you want.
Now that you’re eating six times a day, and consuming a good amount of protein, we need to focus on the second largest part of the equation – training. There are many workout regimes you can use to build muscle, but the important thing is to train regularly.
If you’re consuming a lot of calories, they need to be utilized for a good purpose. So try to lift weights at least 4 times a week, and more if your schedule allows you to.
The other important thing to have in mind is that some exercises build more muscle than others. Compound movements are like compound interests. They build your strength and muscle mass gradually, and they are the basis of longterm growth.
Compounds are exercises like squats, deadlifts, bench press, and their many variations. The point is to train as many muscles as possible with one exercise. Since these are heavy exercises that require the whole body to do the work, you will build not only the main engaged muscle, but also abs, shoulders and the rest.
Some people neglect isolation exercises thinking that they’re useless if you do compound movements. That’s not the case. Sometimes you have to add these to aid growth of a certain muscle.
Perhaps you don’t have good biceps, and they’re not growing from deadlifts or bench presses. Then you should add some bicep curls with dumbells, barbells or cables and do some extra work. But the best strategy is to invest most of your time and energy into compounds movements. So, use isolation exercises only for the muscles that need extra work, and not for every single muscle group.
If you’re serious about building muscle, you have to be prepared to stay at it for at least a few months. Although everyone wants fast results, you’re not going to get huge in 2 weeks no matter how good your genetics are, or the effort you’re putting in.
The best way to get fast results is by pushing yourself every day, both in training sessions and in the kitchen.
The last of the Big 3 aspects of building muscle is rest. When you train, you’re basically destroying the muscle. Rest plays a vital role as the muscle actually grows and repairs itself while you rest.
If you go out every weekend and get shit-faced with your pals, the results won’t be the same. Getting at least 7 hours of sleep each night is highly recommended for keeping your testosterone at an optimum level.
The best shortcut for building a powerful physique naturally is to follow the simple rules of the sport.
Keep your diet full of healthy, nutrition rich foods, and your workouts old-school. Get enough sleep every night, and stay consistent for a few months in the whole bulking endeavor.
Consistency is truly the key. If you implement all of the information that I’ve laid out for you in this article, you will see major changes, and surpass most of the people who were at the same level as you not a long time ago.
Featured photo by Yanalya