To build muscle fast you need to ensure that every aspect of your training is on point. Optimal muscle growth will only be achieved once you have your diet, training and rest figured out. It’s not easy to build muscle fast as getting in to shape and building a strong muscular physique is going to take time. In this article however we will look at how you can maximize the effect of training on your body and build muscle fast by paying close attention to your diet, training routine, rest and other minor details.
Build Muscle Fast
To build muscle fast you will need to pay close attention to the following points:
Build Muscle Fast – Eat More Calories
To help build muscle fast you need to ensure you are eating more calories. If your not eating enough calories each day to put on weight and muscle mass then you are going to be limited in your efforts to build muscle fast. Putting on weight and building muscle requires a constant supply of calories each and every day that is above your bodys calorie maintenance level (the amount of calories you can consume each day to maintain what you currently have). Your body can then use these additional calories to add muscle and size to your frame. Unfortunately when eating above your calorie maintenance level there is a good chance, depending on your genetics that you will put on a little fat.
You shouldn’t worry about putting on a little bit of fat unless you already overweight or obese. In some cases it is actually possible for beginners to build muscle and lose fat at the same time. It is of course possible to minimize the amount of fat you gain when trying to build muscle fast by paying close attention to your diet, calories and consuming healthy foods that are going to benefit your body. Do not overeat! This is important because if you do you will gain a lot of fat. When I say eat more calories I mean eat around 500 calories more than your body needs each day.
Eating 500 calories over your maintenance level each day should help you build muscle fast and prevent you from getting overweight or fat. Eating like this will allow you to add anywhere between half a pound to a pound of bodyweight a week. May be a little more. This may not seem a lot to you but overtime you will notice the results. You can not build muscle faster by consuming thousands upon thousands of calories over your maintenance level. There is no additional benefit to this unless you are only looking to put on weight regardless of if you look fat or if you’re a hardgainer/ectomorph who struggles to gain any kind of weight or size.
Build Muscle Fast – Consume Enough Protein
Proteins are the building blocks for your muscles. They help to rebuild, repair and grow your muscles once they have been torn down. A diet high in protein is therefore beneficial to a bodybuilder or athlete who is working out looking to build muscle fast. The best protein foods to consume are meats such as chicken, turkey, beef/steak, pork, lamb etc. Milk eggs and cheese are also high in protein. If your struggling to increase your protein intake eat 4-6 small meals throughout the day with a lean protein source in. Also consider buying some protein powder for an easy and convenient way of boosting your protein intake throughout the day.
Protein consumption should be around 1 gram per pound of bodyweight. So if you weigh 200 pounds you should be getting at least 200 grams of protein a day to help support muscle growth. Check the article: How much protein do you need to build muscle for more information on this.
Build Muscle Fast – Get On a Good Weight Training Routine/Programme
Check out weight training routines that build muscle. The most effective weight training routines and programs are listed in that article and should be considered by most athletes or bodybuilders looking to build muscle fast. If your a beginner I wouldn’t suggest jumping straight into some of them routines. Beginners have been known to respond extremely well to mark rippetoes starting strength programme which is listed on that page or the stronglifts 5×5 routine. If you dont find these routines of interest dont be afraid to perform a split routine. A workout split is the term given to how you split up your weight training routines i.e. the days you perform your workouts. A workout split may look something like the following:
Monday: Chest and Triceps
Tuesday: Biceps and Back
Wednesday: Rest
Thursday: Shoulders and Abs
Friday: Legs
I enjoy split routines as you can get more volume into your routine and perform a variety of exercises but the above two routines I mentioned are still extremely effective and would recommend you follow them. Their main focus is on the big compound lifts such as the bench press, squat, deadlift and overhead pressing. Getting stronger in these is the key to getting stronger in the majority of other exercises and building a great physique. These programs will help to increase your bench press, squat, deadlift and barbell press dramatically if you are a beginner and in some cases even if you are of an experienced lifter so be sure to check them out.
Build Muscle Fast – Get Adequate Rest and Dont Overtrain
Rest is extremely important. You do not want to be training a particular muscle group continously or before it has recovered fully. For your muscles to rebuild and grow you will need to get a decent amount of sleep each night and ensure your workouts are designed and laid out intelligently enough for your muscles to fully recover between workouts. How often should you workout I hear you asking? I would recommend working out each muscle group hard once a week.
The only exception would be if your following a weight training routine that is not a split such as mark rippetoes starting strength programme. Make sure you do not enter a state of overtraining and you should be able to make some good progress. Learn more on how to avoid overtraining here. Its worth noting that our bodies rebuild and grow when we are asleep, not in the gym. When we are in the gym we are giving our bodies and our muscles the required stimulus to grow and become stronger. For this to then happen we need to rest and eat properly.
Build Muscle Fast – Take In a Good Pre and Post Workout Meal
Now we are down to the more minor points when looking to build muscle fast. Dont think that because these are less important than the others that they shouldnt be followed! If they are ignored it can impact your training which in turn will impact your results! You should always eat something pre workout. This is known as your pre workout meal and is the last meal you consume before a workout. This meal should consist of some slow digesting carbs and an adequate amount of protein to help give you energy for your workout.
The Post workout meal is equally as important as your pre workout meal. The post workout meal is the first meal you consume after your workout. This meal can help kick start the rebuilding process and give you the nutrients the body needs to help it recover and start to build new muscle tissue. Check out the articles Pre Workout Meal and Post Workout Meal for further information on these.
Build Muscle Fast – Change Up Your Routine If You Stall
To build muscle fast you dont want to be settling on a routine that you are not able to progress on for weeks and weeks. Stick with your routine until you hit a weight training plateau and can no longer progress on that routine or see signs that tell you your routine needs changing. Once this happens switch things up. Dont continue doing the same things for weeks and weeks thinking you will improve next week. Switch routines if you have to.
If your on a split routine then switch up your exercises. Perform them in a different order, lift heavier for less reps, lift lighter for more reps or simply change the exercise and come back to it in 4-6 weeks. It is true that there are certain exercises that will always be the main focus point for certain muscle groups e.g. the bench press for your chest workouts. Squats for legs. Overhead pressing for shoulders. Deadlifts for back and legs. Instead of dropping these exercises you should either perform a different version of that exercises e.g. incline bench instead of flat bench or switch up your rep ranges and the weight you use to help you continue progressing.
Build Muscle Fast – Avoid Alcohol and Junk 80-90% of The Time
Alcohol and junk food are enjoyed by many people, myself included. However, if your serious about training you need to eliminate them as much as possible in your diet so you can make room for all the good food you will be consuming. This doesnt mean you need to eliminate them completely and never drink or eat junk food again, it means that you should only consume them in small moderation as they will not benefit your training in any way. Alcohol and weightlifting do not mix.
Look at it like this. Once you drink on a night out then the following day your normally feeling pretty horrible. For me, drinking makes the following day very hard to stick to your diet. The alcohol will make you feel as though you are not hungry and you will probably waste the day eating hardly any food. If you do eat chances are it will be junk food as its quick and convenient. Not to mention that if the following day is a workout day, chances are your going to skip it.
Junk food can be just as bad. Consuming junk food when trying to build muscle fast can fill us up and prevent us from consuming the proper food we need. Calorie intake may be met but protein requirements certainly wont and nor will your carb or fat macros. To build muscle fast your body needs the correct food to help it recover and rebuild and junk food will not do this.
Build Muscle Fast – Train Your Legs
Your legs are half your body. When you train legs your whole lower body is being worked. Thats half your body if you didnt realise! It needs training. Training your legs will provide the stimulus required for muscle growth throughout the body. Read do I need to train my legs.
Build Muscle Fast – Be Consistent
If you want to build muscle fast you got to be consistent about your work. Be consistent about your diet, training and rest and you will become bigger and stronger.
