So you are looking to build more muscle in a short time as possible. One thing for sure is that you will need to weight train but there are important things you also need to consider. There is more than “one” best way to speed up the muscle building process. You really need to harness several different activities together to get the best results as you’ll see below. These are some of the best ways to add muscle quickly.
These methods are not necessarily in order of importance. It is highly recommended that you maximize your chances of muscle building by doing all of them. Some of them are easy to do (eg. getting more rest), while others take some time (eg. planning workout routines). Read and apply the tips below to get the results you seek.
9 Ways to Build Muscle Quickly
#1 Follow progressive overload
The rule of progressive overload is that in order to trigger muscle growth, you have to increase the weight or amount of reps you lift in each single workout. Generally, our bodies adapt to stimuli but how can we use this for our benefit? You need to constantly place increasing demand on your body, therefore forcing it to continuously adapt. The best way to attain this is to train with weights as you’ll know exactly the amount of weight you are able to handle as well as make incremental increase with time to ignite muscle growth. How do you expect to get bigger biceps if you stick to working out with precisely the same weight each session and performing equal repetitions? So you must increase weight you lift each session or the number of repetitions if you want to have more muscle.
#2 Eat a healthy diet
Apart from weight training, you will need good nutrition so as to build muscle quickly. It has been claimed that 80% of bodybuilding is diet and though this may not be completely accurate, diet accounts for more than half of bodybuilding. To build muscle fat, at least 25 % the calories of a bodybuilder’s diet must be derived from vegetable and animal protein. Only eat complex carbohydrates, particularly vegetable with protein content. Taking in calories is important when muscle building. While the body needs protein so as to grow, taking enough protein may not necessarily mean growth. Your muscle will not grow if you doesn’t get adequate calories.
25 % of your diet should be fibers and fats. Refined starches, refined sugars, alcohol and minimal caffeine should be avoided as much as possible. Supplement your diet with eggs, kelp tablets, desiccated liver or other protein boosters, and protein powders mixed with water or raw milk. These have high content of protein and will supply the body with protein needed for muscle growth. You can add wheat germ oil or any other soluble oil which will help in metabolism of proteins and increase muscle endurance.
Once you have come up with a diet, consider eating small meals at intervals. This will boost the release of insulin, the most anabolic hormone in the body, and help in muscle growth. Though it will require a lot of commitment and discipline, it is worth the effort.
#3 Use compound movements
For maximum strength gain and muscular growth , the most effective way is to use basic weight training exercise that work different muscle groups . The movements stimulate growth of muscle and strength gain in people who constantly use them as part of their strength training workout plans. They also increase levels of testosterone and stimulate release of the growth hormone IGH-1.
#4 Have a proper workout
Just like building your home, you must have a plan to follow when trying to build muscle .Don’t just go picking up any exercise you see. Come up with a plan of action that will guide you in knowing the particular body you’ll be training at one time , the exercises to use and a set range you’ll execute . With a detailed exercise plan, you’ll be aware of what to do and your workout will flow smoothly.
#5 Have a great post-workout meal
Ensure you eat a post-workout meal comprising high glycemic carbohydrate and high quality protein. The perfect time to raise your levels of insulin and supply your body with more glycogen is after working out. A perfect post-workout meal contains 2 scoops of whey protein powder and 35 to 50 grams of carbs obtained from maltodextrin or dextrose. Liquid meals are ideal after workout since they don’t require heavy digestion.
#6 Have a proper workout
Just like building your home, you must have a plan to follow when trying to build muscle. Don’t just go picking up any exercise you see. Come up with a specific plan of action that will guide you in knowing the particular body you’ll be training at one time, the exercises to use and a set range you’ll execute. With a detailed exercise plan, you’ll be aware of what to do and your workout will flow smoothly.
#7 Consistency for growth
Apart from working out, a very crucial aspect of muscle building is being consistent in your efforts. Skipping exercise now and then will prove disappointing at the end. To get results, it is important to commit to daily exercise! Get out from behind the steering wheel and up from the computer and do some intense basic movements for your legs, back and chest! Make this a daily routine.
#8 Get more rest and enough sleep
One key exercise advice is to understand that muscles grow when you are resting, and not while at the gym. In essence, you don’t get stronger and bigger while training. The key to growth of muscle is what you do once you stop exercising. Your body may become over trained if you don’t let your muscles recover correctly, and can result into breaking down of muscle. So ensure resistance training sessions don’t last beyond 45 minutes. Rest is vital when exercising vigorously so ensure you have some time to recover.
Also ensure you have enough sleep as it is more vital than the waking rest periods. During deep sleep, the release of the growth hormone is at its peak while there is improved blood flow to muscles. Furthermore, the metabolic rate usually slows which allows for maximum repair and growth of muscle tissue.
#9 Keep track of your progress
It is important to track your progress by keeping detailed workout journal. You’ll be able to record each sets, weights and reps for all exercises. This way you’ll have a record to check on to see your strength gains. You are also being able to make changes as needed.