What can help you build Muscle quickly
1. Eat enough calories to build muscle
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You can not build a house without bricks. In order to build muscle mass, you will need to eat a sufficient amount of calories. Between working out, your muscles need calories for them to repair and grow. Ideally, you need to be in a caloric surplus. That means you should be eating more than you are burning. That’s why it is hard to gain muscle and lose weight at the same time. Because if you want to lose weight, a caloric deficit is required. That’s why many bodybuilders use cutting and bulking phases. Cutting to get lean and losing body fat. Bulking to gain mass.
Although it’s likely that you will gain a little bit of fat a long the way, it’s best to opt for a clean bulk. A diet consisting of mainly pizza and fast food is not considered very healthy and you will gain a lot of fat. It can be tough to lose afterwards. Eat enough , but eat healthy!
A lot of people think they should limit eating carbs. That is not true and you should know that carbs are not the enemy. Carbs are fuel for your body. Without them, your workouts will suffer and you will not be able to kill it at the gym. Just don’t go overboard.
2. Focus on making progress.
For building muscle you need to focus on constant progression. At the gym, you can see a lot of people lifting the same weights over and over again. At the same time, you don’t see their bodies improving. If you’re not consistently increasing your workload, you will not build any muscle.
The concept is called progressive overload. It means you have to constantly force your muscles to do more than they’re accustomed to. They will not grow unless you give them the right stimulus to grow. To challenge your body, you need to frequently increase your weights and try to improve every workout. You can also increase your workload in other ways. You can try doing more reps or sets with the same weight or decrease your rest time between sets. Whatever you do, make sure you keep challenging your body and forcing it to change.
Sure, distractions at the gym can make it hard to focus on progression.
3. Use compound exercises.
Weak men complain,make excuses and quit, strong men deadlift.
If you’re going into the gym and only doing the exercises you like, you’re not training to your full potential. Chances are you’re also focusing too much on isolation exercises.
For building muscle, your best bet is to use the big compound lifts to get fast results. These exercises will place the most stress on your body. Instead of isolation exercises, where you’re mainly working one muscle per exercise, compound lifts will work your whole body. Another advantage of compound exercises is that they will allow you to lift heavier.
For example, with the biceps curl (isolation) you will be training mainly your biceps. The barbell back squat for example, will work your back muscles, your abs, the quadriceps, the glutes,… I’m not saying that isolation exercises are bad. They can certainly have their place in a workout routine, as long as you know what your main focus should be.
The following are some of the best compound lifts for you to use:
Deadlift
Squat.
Barbell row
Bench press
Shoulder press
Chin ups/pull ups
Dips
…
Sure, the exercises are harder and take a lot more effort. They will also force you to get your technique and form down to avoid injuries. Then again, the easy road never gets you anywhere.
4. Make Sleep & Rest a priority
“Say what? You’re saying I should rest and sleep more?”
Yes, that’s exactly what I’m saying. Muscles are not built in the gym. During your workout, you’re only breaking down your muscle tissue. Your recovery time is when your muscles are repaired and rebuilt. This is when the magic happens and your muscles grow bigger and stronger.
During sleep, growth hormone is released by your body to aid you in muscle recovery and growth. This mostly happens during the stages of deep sleep. Above that, testosterone is released, which has great anabolic effects on your body.
When you don’t sleep enough, your energy levels will also get depleted. This can sabotage your motivation. Plus, without energy, you cannot give it your all during your workout. When you experience a lack of sleep, cortisol is also released into your body, which has devastating effects. Cortisol is a catabolic hormone which will cause you to breakdown muscle. It’s also released in times of stress, which should be avoided.
So how much shut-eye should you get? That’s a difficult question to answer, because it depends on the person asking. Everybody has different needs. Generally, for most adults, somewhere between 7 to 9 hours is required.
Not only should you be sleeping well, you should also make sure that you’ve got enough recovery time between your workout sessions. In case of building muscles, more isn’t always better. It’s not recommended to work the same muscles days in a row. You should take some rest days, where your body can recover from the damage done. It is also important to avoid injuries. Just give your body a rest; your joints, tendons and neurological system will thank you.
5. Be consistent
It doesn’t matter which workout program for building muscle you use, if you’re only going to do it half-assed and not consistently. Any training program, even a mediocre one, where you consistently put in the work and finish to the end, will always get you better results than doing the best program, but not following through.
If you want to get big, you cannot skip workouts because you don’t feel like it or whatever the reason might be. And if you always cut your workouts short, you will not get the results you want. Be honest to yourself and stick with what you should be doing.
If you’re currently working out, but not using a designed program, I advise you to reconsider.
The same goes for your diet. If you’re always having cheat days and eating fast food, you will never have the body that you’re dreaming of.
