Would you like to know the easiest and fastest way of building muscle? Are you tired of constantly being bombarded with confusing information from magazines, fitness websites, and your gym trainer?
Then this guide will help you learn how to go about building muscle in the simplest and quickest manner.
If you are like me then you want to build muscle fast.
I mean, when I was beginning to learn a bit about bodybuilding, I wanted to look like one of those fitness models.
I thought if I worked out hard at the gym I would get there in a few months.
I trained really hard at the gym doing all sorts of isolation exercises six days a week thinking the harder I train each muscle, the faster I will be able to build muscle.
Well, after a few months, I did make some gains probably because of being a newbie. But it was far from being a fitness model.
And I found that like the majority of newbies, I had made all the common mistakes.
I did not know what I was doing at the gym and was focussing on isolation exercises all the time.
My diet was eating foods based on guesswork instead of actually tracking the foods that I ate and the number of calories I consumed.
And worst of all, my expectations were to build 50 pounds of muscle in a few months when the fact is that an average natural lifter should expect about 10 to 20 pounds of muscle in the 1st year of lifting.
But I learned from my mistakes and found that when the expectations are in place, building muscle fast is really a simple process that anyone can follow.
That’s it. By following these simple steps, anyone who is a beginner trying to lift weights can gain the maximum muscle possible in the shortest time as a natural lifter.
Want to know more details about these steps? Let’s have a look.
An isolation movement is an exercise that focuses on a single muscle and is a single joint movement. So, a dumbbell curl is an isolation movement that focuses on the biceps.
Contrary to this, a compound movement is an exercise that makes use of several muscles and is a multi-joint movement. So, a bench press is a compound movement because it works on several muscles of the upper body such as the chest, triceps, shoulders, etc.
Now, as beginners, we make the mistake of getting drawn towards isolation movements. We want to get those big biceps and spend a lot of our time doing curls.
The problem is that muscles such as the biceps are small and they take a longer time to grow. Also, spending a lot of time on isolation exercises will make you waste a lot of time at the gym.
And isolation exercises will not tax all the muscles of your body so that your body can grow stronger and bigger.
Rather, if you want to build muscle fast, the best way to go about it is to focus on heavy, compound movements that will target a lot of your muscles at the same time.
This will make your workouts efficient as you will need to spend less time at the gym. Most beginner workout programs that focus on full-body compound movements require only 3 to 4 workout session each week.
And such an intense workout will force your body to grow quickly because of the huge amount of stress that you are placing on the muscles.
It’s been proven by research that such compound movements should be done using 75% to 85% of your 1 rep max for each of the lifts for maximum effect.
So, the key to building muscle fast is to choose a good beginner’s workout program that focusses on compound movements such as squats, deadlifts, bench press, overhead press, barbell row, etc.
Here are some of the good beginner workout programs that you can choose from that focus on heavy compound movements.
This was another thing that I messed up as a beginner. I’m sure a lot of beginners do the same mistake.
We just don’t know what foods to eat and how much to eat.
Some of us just eat a lot more food thinking you have to eat big to get big. And yes, we do get big but in all the wrong places.
Others don’t know how much they are eating and tend to undereat and this hampers their muscle building.
If you want to be building muscle fast, then it’s really important to be careful of the number of calories that you eat.
It’s recommended to eat about 10% to 15% more calories than what your body requires.
This will give your body the sufficient energy to workout hard in the gym. And it will also give your body the sufficient calories to be able to build strength and muscle.
But before you know that, you need to know the number of calories that your body requires.
You can use any online calorie calculator to guess the number of calories that you require.
Then you need to eat about 10% to 15% more calories and track your weight each week. If you are gaining too much weight, then you need to cut back a bit on your calories. If you are losing weight, then you need to eat some more calories.
Read this post to learn more about calories and how you can go about eating the right amount of calories.
In addition to eating the right number of calories, you also need to be consuming the correct proportion of macronutrients like proteins, fats, and carbohydrates.
Protein is the most important macronutrient when your goal is to be building muscle fast. This is because protein provides the body with the essential amino acids that are required for muscle growth.
It is recommended that you consume at least 1 gram of protein per pound of body weight when you are trying to build muscle.
Fats are also essential when it comes to building muscle because they regulate hormones, facilitate cell generation, regulate insulin sensitivity, help muscle growth, and nutrient absorption.
You need to consume about 0.2 to 0.3 grams of fat per pound of body weight to keep your body in optimal condition for building muscle.
Carbohydrates are the macronutrients that provide your body with an instant source of energy. So, they are quite useful when it comes to your performance in the gym.
Don’t get swayed away by the fitness magazines telling you that you need to go for a low-carb diet. Consuming a moderate amount of carbohydrates is essential for someone looking to build muscle so that they can perform optimally in their workout sessions.
You should consume about 2 to 2.5 grams of carbs per pound of body weight to provide your body with the optimal energy that it requires.
To learn more about macronutrients and how you can figure out the proportions that you need to consume, check out this post.
You must have heard that you don’t build muscle in the gym but rather outside the gym.
And that is true because when you workout, you put your muscles under stress and cause micro-tears in them.
And when you provide your body with sufficient nutrients and sleep, that is the time when your body recovers and tries to rebuild those muscle fibers.
So, it’s important that you get some good quality sleep if you want to be building muscle fast. A lack of sleep will definitely put some dents in your ability to build muscle.
Now, when you are working out hard at the gym, chances are that you will not be having problems getting 7 to 8 hours of good quality sleep every day.
If you are still struggling with sleep, you could try some of the following tips.
I hope this no BS guide has shown you the steps that you can take to building muscle fast.
To summarize, you need to make use of a good workout program that focuses on heavy, compound movements, you need to eat sufficient amount of calories with the right amount of macronutrients, and you need to get sufficient amount of rest for recovery.
If you have any questions about these steps or anything related to building muscle, please let us know in the comments below.
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