The Ultimate Guide To Building Muscles Fast

Are you fed up with trying everything you could to achieve the body you’ve been dreaming of since forever? Are all your efforts going in vain? Maybe it is time to stop randomly piecing together workouts and meal plans from dozens of sources. It is high time you invest in muscle growth strategies to get a perfectly toned body.

You can argue all you want about what makes an athlete impressive or a physique pop. But at the end of the day, there is no substitute for muscle. It chomps through fat, powers you through workouts, and builds shape during and after fat loss.

No matter your goal, having a little more lean mass can help you achieve it. Build muscle the right way with this extensive guide to training, nutrition, and more.

This definitive guide is sure to help you build muscle in no time.

Where do we start?

Every guy knows that it is never easy to build muscle. You might go into the gym, and you lift weights, and you might even see some gains. However, packing on severe size and muscle, you need a plan. And this comes with doing more than randomly picking up a few dumbbells and slamming through some reps and sets.

There are defined tactics, both in terms of diet and training, that get you the results you want. These tactics generally take a bit of planning. Workouts without a plan are as futile as eating soup with a fork.

However, that does not mean the strategy needs to be so rigid that it leaves no room for fun. In fact, if you are ready to invest in bodybuilding supplements, you can enjoy a good meal, and you don’t need to spend hours in the gym. If you are training smart in the gym, there is nothing more you need to do.

We hope that these tips help you reach your fitness goals, whether you are a beginner or somebody who is just at a training plateau.

Let us delve into those strategies and tips.

Maximize muscle building:

The more protein your body stores, the larger your muscles grow. But your body is constantly draining its protein reserves for activities like making hormones. The result of the process is the deficiency of protein for muscle building. And for counteracting that, you need to build and store new proteins faster than your body breaks down old proteins.

Eat more:

This might come off as contracting but to build muscle, in addition to adequate protein, you need more calories. The following formula can help you calculate the number you need to take daily to gain 1 pound a week.

Note: Give yourself two weeks for results to show up on the bathroom scale. If you haven’t gained by then, you need to increase your calories by 500 a day.

A. Your weight in pounds
B. Multiple A by 12 to get your basic calorie needs
C. Multiple B by 1.6 to estimate your resting metabolic rate.
D. Strength Training: Multiply the number of minutes you lift per week by 5.
E. Aerobic training: Multiply the number of minutes per week you run, cycle, and play sports by 8.
F: Add D and E, and divide by 7
G: Add C and F to get your daily calorie needs
H: Add 500 to G: This is your estimated daily calorie needs to gain 1 pound a week.

Work big, not small:

Sure, bicep curls are fun and much lesser work, but if you want to put on muscle, you have to do more to challenge your body. And one of the most effective ways of doing that is working through so-called multi-joint movements. You want to invest your time in doing exercises that challenge multiple joints and muscles at once.

A dumbbell row, every row rep challenges biceps, lats, and abs can help you build muscle faster than you think. Make sure moves like pull-ups, deadlifts, squats, and bench presses are incorporated in your workout sessions.

Train heavy:

If you want to build muscle and strength, you need to train heavy. Heavy training not only challenges the muscles concentrically but eccentrically as well. That means not every set you do should have you pumping out 10-15 reps. Sure, high-rep groups can have value, but for multi-joint moves like squats, deadlifts, bench presses can be more effective. This will allow you to use more weight and build pure strength.

Have a drink first:

Many research reports found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake generally includes supplements that can help you gain muscle in no time. As liquid meals are absorbed faster, you need to drink one 30 to 60 minutes before your workout.