Nothing energizes the mind, spirit, and self-esteem more than being in great shape. And especially for men, it even gets better when your abs, arms, chest, shoulders, legs, and thighs are all huge and ripped. Well, it’s easier said than done. Of course, building muscle is not the easiest of goals to achieve. It requires dedication and investment in terms of time, discipline, and needless to say, money.
Especially if you want to build muscle fast, you’ll have to put more effort into it than just setting a few hours aside for workouts. Of course, muscle building requires you to have the proper knowledge of certain effective workout techniques. It requires you to establish a strict routine for those exercises and do everything within your ethical limits to stick to it.
Also, diet is a fundamental aspect that you have to be at peace and at ease with. You have to eat right, eat healthy, and eat foods provide you with enough energy and stamina to tackle your increasing exercise demand. You need to prioritize on diets that will amp up your protein synthesis, improve muscle healing, reduce your recovery times, and literally turn you into a beast. but let’s be honest, sometimes the nutrients you get from your everyday food won’t give you all that you need to beast up your muscle building routine and speed it up. Luckily though, there’s a huge variety of healthy and safe bodybuilding supplements and legal steroids that can help you with this. If you’re one of those people wondering how to build muscle fast, this article has some tips for you.
Here are some tips on the fastest way to build muscle like a beast.
1. Diet Right
Of course, you won’t build muscle with diet only. You will have to get active and lift weights for you to grow muscle, a point that will be discussed later on in more detail in this article. But one thing is for sure, you will never gain muscle fast without observing a proper diet. Of course, you’ll need a balanced intake of protein, carbs, greens, and a little bit of healthy fats. Let’s take a look at the various food nutrients that your body will need most during your muscle building process. The bottom line is that for you to get the most out of your muscle building regimen, you have to eat the right foods in their right proportions. This is what brings us to the next important point…
2. Take Protein, Protein, and Protein
It goes without saying, that all forms of exercise lead to some sort of breakdown to the muscle. But what’s more interesting about exercising is that you can always restore or reverse this kind of breakdown using protein in your diet. As long as building crazy muscle is your goal from weightlifting you definitely need to maximize your daily protein intake. Experts advise taking at least 0.25 – 0.30 per kg of body weight in every meal. If you weigh 75 kilograms, for instance, something from 17 to 25 grams of proteins in every meal can suffice. Unbeknownst to many, you can simply get a similar amount of protein from 3 or 4 eggs, a scoop of protein powder or a regular cup of Greek yogurt.
3. Consume More Calories Than You Burn
It is a common mistake for bodybuilders to make a mistake when it comes to balancing their caloric intake. Some of them tend to look at the whole thing from the perspective of someone with the goal of losing weight. While it is perfectly normal to target losing fat in order to build muscle, it is the muscle mass that you’ll be looking for in most cases. In this case, it is advised to focus more on calorie surpluses rather than deficits. When building muscle in your beast mode, you need to gain some healthy weight, which equates to consuming more calories than you actually burn during your workout sessions. This way, the body will be more focused on building new muscle. When it comes to caloric intake during a muscle building routine, eating an approximate of 250-500 calories per day will do you good, especially when just starting out on your bodybuilding regimen.
4. Sleep More
The importance of sleep in bodybuilding can’t be emphasized enough. Everywhere you go, each and every medical practitioner will present you with a bunch of benefits regarding the quantity and quality of sleep you get. For starters, it is when you sleep that your body reboots. It is when most biological systems in the body are at optimal statuses. As a matter of fact, research has shown that sleeping for at least 7-9 hours a night can boost your testosterone levels, which means a boost in stamina during exercise. Regularizing on your sleep and optimizing your sleep schedule will also boost the production of human growth hormone in your body, boosting your stamina, and muscle growth while enhancing your exercise recovery time. In addition, keeping your sleep quality in check will also help keep the levels of cortisol (the body’s stress hormone) levels in check. Especially after the long bouts of muscle building exercises, sleep better to maximize your gains.
5. Snack on Casein Before Bed
If you’ve been in the game for a while, higher chances are that you know a wide variety of awesome bodybuilding proteins to include in your diet. Some of these may include lean beef, beans, pork, and fatty fishes such as tuna, mackerel, and sardine. As a matter of fact, these should have been listed on the protein side of things. But then again, worry not. Casein protein is a handsome alternative or complementary protein that takes longer to get absorbed into the bloodstream compared to most other types of proteins. Taking a casein snack before bed is said to have a long-term boosting effect on your body’s biological and protein synthesis mechanisms. This is mostly because the larger part of muscle building happens during sleep and rest. The only difference is that taking casein protein before bed will keep your muscles supplied with the right amino acids in abundance during this period when they’re needed the most. Some of the best diets to get this casein from may include cottage cheese, milk, and yogurt. casein-based protein powders are also available in case you’re a lover of smoothies.
6. Know Your Supplements
If you’ve been in the bodybuilding scene for a while, higher chances are that you’ve heard of creatine. Despite the fact that this immensely helpful supplement can help build muscle, it will basically require more than research from you.
● Creatine
Creatine is a compound that is naturally produced in the human body. Okay, instead of helping to boost your muscle building capacity directly, creatine boosts your performance levels, especially at high-intensity levels of workout. This is basically what promotes muscle growth fast according to a considerable amount of scientific research. According to scientific studies, bodybuilders on creatine can perform at least 14 percent better in their bodybuilding lifts compared to the conventional set of individuals. The supplement is also known to promote muscle growth by boosting muscle strength and increasing the of growth hormone in your body. For the best results, it is advisable to go for creatine monohydrate, the most thoroughly researched form of the supplement. But then again, there’s a wide variety of other bodybuilding supplements that anyone would consider.
● HMB
This is another highly researched supplement that can help you to beast up and build muscle fast. First and foremost, HMB refers to a biological compound known as beta-hydroxy-beta-methylbutyrate. This compound is naturally produced in the human body and is responsible for preventing mass wasting and muscle breakdown. Research has also found it to have a crucial role in encouraging muscle growth, boosting muscle strength, and reducing recovery time after workouts. A proper diet will give you a considerable boost to your HMB levels, it may not be enough to get you those fast results that you’re looking for. This means that HMB supplements are crucial when looking to grow muscle fast. HMB supplements have also been found to deliver more promising results when used in combination with creatine, protein powders, and other supplements.
● Protein supplements
Without putting much emphasis, protein is highly essential in bodybuilding. The amount of quality protein that you get from your diet with hugely affect your bodybuilding exercise gains. As earlier noted, your body needs to get a constant supply of a higher amount of protein than the amount that is broken down. Especially if you’re having issues with consuming or getting your quality protein from your diet, going for protein supplements can be a great idea. But then again, protein supplements are available in a wide variety of forms and manners on the nutritional supplements market. However, you might not even need a protein supplement if you’re already sticking to a high-protein diet in the first place.
● Branched-chain amino acids
Popularly known as BCAAs, Branched Chain Amino Acids are a complex class of proteins that include leucine, isoleucine, and valine. In most cases, they’ll be found in most animal protein food sources such as fish, poultry, and meat. These amino acids are highly critical for cell and muscle growth. Multiple studies have demonstrated their role in increasing the rate of muscle gain for bodybuilders on an exercise regimen, especially since they’re known to reduce mass loss and boost muscle growth. They can also be a great alternative approach when you think you’re not getting enough high-quality protein from your diet.
● Beta-alanine
When on an exercise regimen to build muscle fast, beta alanine supplements c an be extremely helpful. Beta-alanine is simply an amino acid that plays a huge role in reducing muscle fatigue and enhancing your performance levels, all of which a critical in increasing muscle mass.
● Others
Other popular bodybuilding supplements that can be helpful when targeting to build muscle fast include carnitine, glutamine, and testosterone boosters. Weight gainers are also increasingly becoming popular among bodybuilders that tend to struggle with muscle building even after maintaining a strict nutrition and exercise routine.
If you ask around from some of the most successful bodybuilders, they’ll tell you that supplements actually do deliver the results, it just depends on which one you go for and whether or not you use it the right way. Nonetheless, using the best bodybuilding supplements doesn’t mean that you should neglect your regular diet routine. Also, it is worth noting that not all bodybuilding supplements will give you the results as promised. When choosing a bodybuilding supplement, it is important to conduct lengthy research and choose a product that has been on the market for a while, has plenty of positive reviews, has scientific backing to the claims, and perhaps one where the manufacturer offers a money back guarantee upon a certain duration of the trial. More importantly, focus on supplements and stacks (bulking and cutting stacks) that seek to grow huge muscle.
7. Exercise Right
Last but not least, you can’t expect to build muscle fast without observing a proper workout routine. This includes starting small, knowing your needs, and knowing the kinds of exercises to perform. It means observing consistency, having a plan, and knowing how to do your weightlifting moves right. As a matter of fact, bodybuilding experts recommend avoiding certain exercises when trying to build muscle fast.
For instance, experts suggest staying away from the treadmill and avoiding machines as much as possible if your main focus is gaining muscle mass within the shortest period of time. Instead of the treadmill, sprints have been found more effective for a person looking to grow muscle mass fast. Strength training is also a fundamental aspect of muscle building that all bodybuilders should prioritize when looking to best up and get fast results. Considering that you’ll be taking a high-calorie diet for the energy, you’ll also want to keep your body conditioned to prevent the formation of fat deposits in your body, which makes it critical to include sessions where you train to raise your metabolism. Avoiding machines and going for free weights instead will get you out of the comfort zone. It will get you to beast up.
Additionally, it is also important to do a full-body workout at least once every week, which trains your body to work as one package or a complete unit. Doing compound movements will not only improve your muscle strength, but it will also ensure that you gain muscle in a consistent, balanced manner. Full-body movements include exercises such as bench presses, squats, rows, deadlifts, and good mornings.
To gain muscle fast, you also have to train the right way. Most experts also advise gradually increasing your training volume and decreasing your rest time in-between sets for explosive mass gain results. Increasing your weight training volume involves increasing the number of sets that you do and the number of reps that you do for each set when lifting weights or exercising.
Bottom line
It is evident that building muscle fast requires you to become a real beast in terms of exercise, dedication, resilience, and determination. With a proper diet, exercise, discipline, supplementation, enough sleep, and rest, it becomes much easier to achieve your fitness goals and get your explosive muscle gain results.