Five guaranteed ways to gain muscle fast
If your athletic goal is to gain muscle mass quickly, press the pause your day button for a moment and give yourself a few minutes to read what follows.
Nutrition aligned with your training rhythm, a touch of discipline and a touch of patience will be the keys to your success. The main thing is to wait a few weeks and the first results will already be visible, which is encouraging. Moreover, with experience, gaining
muscle mass will become easier and easier. Well, we won't embellish reality too much here because you still have to reach a certain stage for your body to react better to your constant efforts.
Have you ever needed a little help figuring out what diet you need to achieve your muscle building goal? It couldn't be simpler: Complete a free body scan in a few minutes.
Our five recommendations for quick collective gains
As mentioned earlier, to gain efficiency, we must take into account all sports practices as a whole. Therefore, diet plays a major role so that your efforts do not backfire.
Consume enough protein
To gain muscle quickly, you should eat about 1.7 grams of protein per pound of body weight per day. why is that ? Because they are the building blocks of muscle building. Since the latter requires special
care every day, it is recommended to combine several foods rich in essential amino acids (in particular, leucine) and find a balance between animal (containing more leucine) and vegetable protein sources.
You can find protein in the following foods, among others:
Meat and fish: here, it is better to prefer products from responsible and animal-friendly agriculture - respectively fish than responsible fishing - because antibiotics and drug residues present, for example, in poultry, are as harmful to your health as processed meat,
Dairy products :
The milk of cows able to graze regularly in the meadows contains fat of better quality than that which comes from animals that stay their whole life in the barn and eat only industrial feed,
Keep in mind your calorie needs
To build muscle mass, your body needs energy, so it needs proper fuel. Adequate calorie intake is highly recommended, taking into account your basic metabolism and energy expenditure. Basic
metabolism represents the calories your body needs to run your vital functions (breathing, heart rate, digestion, etc.). So those calories will be spent even if you stay on your couch for a while.
By energy expenditure we mean calories burned through additional activities such as work and sports, which therefore varies from day to day. To allow for an increase in mass, you would need a caloric surplus of 300 to 500 calories. This means that your consumption should be greater than your calorie expenditure.
The calculation is simple:
Basic Metabolism + Energy Expenditure = Calorie Needs
Not very attracted by mathematics? Use our calorie calculator.
If you already feel that you are going to struggle to reach this higher intake to calorie expenditure ratio, some foods, such as oats for example, can help you.
train with weights
To gain muscle mass quickly, the so-called strength training with weights is ideal. Of course, you can also build muscle with bodyweight training, but the results will likely not live up to you, at least in the early stages of the process.
You may be wondering why use extra pounds? Because it will allow you to tailor your training in an optimal way according to your body and your personal goals in terms of bodybuilding. For example, to
develop some large muscle groups, such as the legs, based only on body weight, you must already have a certain strength and do
specific, targeted exercises so that you can notice the changes. On the other hand, squats with weights, in addition to being fairly simple, allow you to quickly develop the muscles of the legs and glutes.
Free weight exercises are especially effective for gaining muscle quickly. Advantage: In addition to specifically training the muscles targeted by the exercise, it also works the chest workout.
The only exception that (no) confirms (does not) the rule: for beginners, exercises with machines are more effective, since the latter direct the movements. Therefore, the risk of injury due to
improper execution of the exercise is significantly reduced. We also advise you to call an experienced trainer, especially before using free weights, so as not to injure yourself from the start.
Push your limits...within the limits of what is possible
Building muscle quickly remains an ambitious goal that takes time. Everything comes at the right time who knows how to wait and your progress too. You will not be able to achieve your goal in just a few biceps exercises. The two words to remember? Regularity and focus!
The ideal bodybuilding weight is one that challenges you but at the same time allows you to achieve a clean performance. For example, and as an indication: if you managed to perform 3 times 8-12
repetitions and at the end of the last series your muscles are too tired to perform another repetition, then you have to do it a little early to increase the intensity. But once it seems simpler to you, move on to (a bit more) the serious stuff and channel more fees. Note for beginners: 3 sets of 12 are perfect for getting started.
No doubt you will understand it well: the training load must be adapted to your progress. This is called "gradual overload" and is part of any strength training. Without it, your body is not stimulated, it is used to it and has no reason to change. So it's very difficult to achieve your goal now, isn't it?
Are you a bodybuilder and know your training load is at your fingertips but are you stagnant in your progress? Try hierarchical training. It is about exercising different intensity during one session.
In short: Adequate weight training, a well-established and well-thought-out program as well as a proper diet are prerequisites for building muscle quickly.
Take well-deserved breaks
If you train a lot at once, at a really intense intensity and without thinking any more, you risk injuries that can put you out of work for quite some time at times. Also, just because you don't feel muscle pain doesn't mean your muscles have fully recovered. On rest days, the so-called overcompensation effect occurs.
To allow you to more accurately visualize the above, here's what's going on in your body:
Your training has challenged your muscles,
Maybe they should have worked harder than usual
To be better prepared for the next shock, it accumulates more material during the regeneration period by repairing and thickening existing muscle fibers. In short: your muscles are growing.
If you train again at this point, you risk disrupting this process because your muscle growth is going backward instead of forward. This is because your muscle mass cannot run at full speed during
training and regenerate at the same time. So give her time to breathe and enjoy your day, even if you feel totally fine. Bones, ligaments, joints, cartilage, and intervertebral discs often take longer to adapt to
new breeds than one might think at first glance. Also important during this recovery phase is to provide your muscles with enough protein and nutrients to fuel them.
In sum, we must thus:
Wait until the aches are gone,
Take at least a day off before using the same muscle group again,
get enough sleep,
maintain a balanced diet,
Drink plenty of water and avoid alcohol if possible (especially on training days).
How long does it take?
How quickly you gain muscle mass varies from person to person. In fact, age, genes, hormonal status, etc. Weigh on the scale as much as your initial condition and training program. Basically, if you are in
an intermediate or advanced stage, your muscles will tend to grow faster than if you had never started strength training before. But this is not an exact science because there are also beginners who notice results quickly.