How Building Muscle Fast Works: A Comprehensive Guide
Building muscle Getting shape is a goal that many of us share. Whether you’re hitting the gym regularly or just starting, figuring out the best way to build muscle is key.
This article is here to break it down for you, offering practical tips and insights into the science behind muscle growth. From what you eat to how you work out and recover, we’ll cover all the bases to help you on your journey to a stronger, healthier you.
How to build muscle fast?
To build muscle fast, you need to do all or most of the following points:
1. Follow an Optimized Muscle Building Diet:
Building muscle quickly requires a foundation of proper nutrition.
The first thing to do is to find your daily needed calories and add 200-300 calories above that number to be in a caloric surplus.
For example, If your body needs 2000 calories to stay on the current weight, you should eat 2200-2300 daily.
You could eat at maintenance and still build muscle but it would be harder and require a good understanding of nutrition. you may need a coach for that!
The second most important thing is getting enough protein to make your muscles bigger and stronger. you should aim for at least 1g per pound of body weight and spread them across 3-5 meals.
Look for protein-rich foods such as lean meats, eggs, dairy, and legumes, and consider protein supplements if needed.
As for the other macros, 20-30% fat and 40-50% carbs are ideal for optimal muscle growth.
2. Resistance Training
Resistance training is the spark that ignites the muscle-building process. Without a strong stimulant to force your muscles to grow, there is no building muscle today.
A good strength training program should focus on progressive overload, which means doing more weight, sets, and reps over time to avoid a muscle-building plateau.
Also, Incorporate compound exercises like squats, deadlifts, bench presses, and overhead presses to engage multiple muscle groups.
Finally, consistency is key, with 2-3 weekly sessions for each muscle group and short rest periods to maintain intensity.
3. Rest and Recovery
Rest and Recovery are as important as lifting heavy. Not getting enough rest means no muscle rebuilding and you end up with no muscle gain or even muscle loss.
Take enough rest between each set (2-5 minutes) and 1-3 rest days each week depending on your fitness level.
Ensure 7-9 hours of quality sleep each night, allowing muscles to recover and grow during rest. Hydration is equally crucial for muscle function and recovery.
4. Consider Supplements
Using supplements could be beneficial if your diet is not that great. these are my 2 favorites and the most basic ones:
1- Protein supplements, including whey, casein, or plant-based options, can aid in meeting protein requirements.
2- Creatine, known to enhance strength and muscle mass, may also be considered with guidance from healthcare professionals.
Incorporating these principles into your muscle-building strategy provides a comprehensive approach, addressing nutrition, exercise, recovery, and overall wellness.
This is how to gain muscle, but we still have some more Pro tips.
What are some muscle-building tips?
1. Optimize Time Under Tension
Pay attention to the time your muscles spend under tension during each repetition. Slowing down the lifting and lowering phases of an exercise increases the stress on the muscle, promoting hypertrophy (muscle growth). Aim for controlled, deliberate movements to maximize time under tension and stimulate muscle fibers effectively.
2. Prioritize Proper Form
Ensuring proper form during workouts is essential for maximizing muscle engagement and minimizing the risk of injury. Focus on controlled movements, maintain good posture, and use a weight that allows you to perform exercises with the correct technique. Quality repetitions are far more effective than sacrificing form for heavier weights.
3. Consume Post-Workout Nutrition
Providing your body with the right nutrients after a workout is crucial for muscle recovery. Consume a combination of protein and carbohydrates within the first hour after exercising to replenish glycogen stores and initiate the muscle repair process. This post-workout nutrition helps support your body’s recovery and promotes muscle growth.
4. Consistent Training
Establish a consistent workout routine. Aim for at least three strength training sessions per week, targeting different muscle groups. Consistency is crucial for progress, and it prevents muscle atrophy during periods of inactivity.
5. Implement Periodization
Periodization involves cycling your training routine through different phases, such as strength, hypertrophy, and endurance. This approach prevents stagnation, provides variety in training stimulus, and optimizes muscle growth by targeting different aspects of fitness throughout the training cycle.
6. Use Full Range of Motion
Performing exercises through their full range of motion helps activate a broader range of muscle fibers. This contributes to better muscle development and flexibility. Avoid shortening or cutting movements, as this limits the muscle’s engagement and hinders its growth potential.
7. Compound Exercises
Focus on compound exercises that engage multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses. These exercises stimulate a greater release of growth-promoting hormones, contributing to overall muscle development.
8. Mind-Muscle Connection
Develop a strong mind-muscle connection during workouts. Concentrate on the muscle you’re working on, ensuring proper form and controlled movements. This helps maximize muscle activation and growth.
9. Include Cardio Wisely
While cardio is essential for cardiovascular health, excessive cardio can interfere with muscle gains. Opt for shorter, high-intensity sessions or incorporate cardio on rest days to strike a balance.
10. Stay Patient and Persistent
Building muscle takes time, and results won’t happen overnight. Stay patient, celebrate small victories, and remain persistent. Consistent effort over the long term is the key to achieving and maintaining muscle growth.
Weekly Muscle Building Plan Diet
Here’s a sample of muscle building diet plan for the week. Keep in mind that individual nutritional needs may vary, and it’s essential to adjust portion sizes and food choices based on your specific goals, activity level, and dietary preferences. This plan provides a balance of macronutrients (protein, carbohydrates, and fats) along with a variety of micronutrients for overall health.
Day 1:
- Breakfast: Scrambled eggs with spinach and whole-grain toast
- Snack: Greek yogurt with berries
- Lunch: Grilled chicken breast, quinoa, and mixed vegetables
- Snack: Handful of almonds
- Dinner: Baked salmon, sweet potato, and steamed broccoli
Day 2:
- Breakfast: Protein smoothie with whey protein, banana, and almond milk
- Snack: Cottage cheese with pineapple chunks
- Lunch: Turkey sandwich on whole-grain bread with lettuce and tomato
- Snack: Hummus with carrot sticks
- Dinner: Stir-fried tofu with brown rice and mixed vegetables
Day 3:
- Breakfast: Oatmeal with sliced bananas and a scoop of peanut butter
- Snack: Apple slices with cheese
- Lunch: Lean beef stir-fry with quinoa
- Snack: Greek yogurt with a drizzle of honey
- Dinner: Grilled shrimp, sweet potato wedges, and asparagus
Day 4:
- Breakfast: Whole-grain pancakes with berries and a dollop of Greek yogurt
- Snack: Mixed nuts
- Lunch: Chickpea salad with feta cheese, tomatoes, and cucumbers
- Snack: Cottage cheese with sliced strawberries
- Dinner: Baked chicken thighs, brown rice, and green beans
Day 5:
- Breakfast: Avocado toast with poached eggs
- Snack: Protein bar
- Lunch: Lentil soup with a side of whole-grain roll
- Snack: Mixed fruit salad
- Dinner: Cod fillet, quinoa, and roasted Brussels sprouts
Day 6:
- Breakfast: Smoothie bowl with mixed berries, banana, and granola
- Snack: Hard-boiled eggs
- Lunch: Turkey and avocado wrap with whole-grain tortilla
- Snack: Celery sticks with peanut butter
- Dinner: Beef kebabs, couscous, and grilled zucchini
Day 7:
- Breakfast: Cottage cheese pancakes with maple syrup and berries
- Snack: Trail mix (nuts, seeds, and dried fruit)
- Lunch: Quinoa salad with grilled chicken, cherry tomatoes, and feta cheese
- Snack: Banana with almond butter
- Dinner: Grilled swordfish, sweet potato mash, and sautéed spinach
Remember to drink plenty of water throughout the day, and consider adjusting portion sizes based on your individual needs and activity level. It’s also advisable to consult with a healthcare or nutrition professional before making significant changes to your diet.
How Much Muscle Mass You Should Be Expecting Naturally?
The amount of muscle growth one can expect varies widely and depends on several factors, including:
- Genetics: Genetic factors play a significant role in determining your body’s potential for muscle growth. Some individuals may naturally gain muscle more easily than others.
- Training Experience: Beginners or those returning to training after a break often experience more rapid muscle growth initially. As you become more advanced, progress may slow down.
- Age and Hormones: Younger individuals generally have a higher potential for muscle growth due to higher levels of growth hormone and testosterone. However, people of all ages can still build muscle with proper training and nutrition.
- Nutrition: Adequate nutrition is crucial for muscle growth. Consuming enough protein, carbohydrates, and healthy fats supports muscle repair and growth. Protein intake, in particular, plays a significant role in muscle synthesis.
- Consistency: Consistent and progressive resistance training over an extended period is essential for muscle growth. Skipping workouts or inconsistent training may slow progress.
- Recovery: Muscles need time to recover and grow stronger. Insufficient rest or overtraining can impede muscle growth and increase the risk of injury.
- Individual Variability: People respond differently to training stimuli. Some individuals may see noticeable gains in a short time, while others may need more time to see significant changes.
General Muscle Building Expectation Guidelines
As a general guideline, beginners may experience more rapid muscle growth, with some individuals gaining around 1-2 pounds (0.45-0.9 kg) of muscle per month during their first year of consistent training. As you progress, the rate of muscle growth tends to slow down, and gaining 0.5-1 pound (0.2-0.45 kg) of muscle per month becomes a more realistic expectation for many individuals.
It’s important to set realistic goals, be patient, and focus on long-term progress rather than expecting immediate muscle building results. Additionally, individual responses can vary, so what works for one person may not work the same way for another.
What you need to know…
In your muscle-building journey, finding the right balance in training, nutrition, and supplements is key.
Remember, there’s no one-size-fits-all approach, so be patient and listen to your body. While supplements can be helpful, they’re not a magic solution—focus on a healthy diet and consistent workouts.
Seek advice from experts, adapt your plan as needed, and celebrate your progress along the way. Building muscle is about more than just physical changes; it’s a journey of commitment and resilience.
So, embrace the process, stay dedicated, and revel in the ongoing pursuit of becoming your strongest and healthiest self.
References
1. http://www.peertrainer.com/fitness/aspx?fb_comment_id=162010627283256_1955019871315647
2. https://jaydharrisonfitness.com/blog/2023/9/28/
3. https://evidencebasedmuscle.com/essential-amino-acid-mix/
