Muscle building is something that is important for many men and women when they train. In fact, many men start training for this precise reason.
If you are trying to put on muscle, watching the numbers go up on the scale can make you feel euphoric.
However, it is actually a bit tricky to bulk up and add lean muscle mass to your body. You want to consume clean nutrients and calories so that your body builds muscle but doesn’t put on fat. Bulking up does not mean that you can eat all the junk food that you want.
Sure, that kind of food will give you extra calories – but they aren’t the good kind of calories.
You are much more likely to add fat rather than muscle to your frame if you utilize that kind of strategy. So, how can you put on muscle? The following tips will help.
Tips for Building Muscle Fast
So, what is the best way to start? What are the best methods to build muscle mass as effectively and quickly as possible?
Keep reading below to learn a few tips to help you with muscle growth which you might not have already known!
Related Reading: How to Gain Muscle Fast for Skinny Guys
Try to Train with a Partner Who Has More Experience
A training partner with experience can save you from many serious training mistakes. His or her experiences can become your own experiences, and you can save yourself some trial and error.
Above all, having such a training partner can help you to keep your motivation up, keep track of your own training goals, and to push yourself through training even if you are tired or doubt yourself.
Don´t Forget About Muscle Recovery
Although you develop lean muscle mass through weightlifting and other forms of resistance training, what many may not know is that your muscles do not actually grow during training; they grow during the recovery phase between training sessions.
Therefore, these recovery phases should be taken seriously. Most of your muscles should rest between 48 and 72 hours before training them again with resistance training.
Sleep should not be neglected either!
Additional Reading: What to Do After a Workout
Improve and Do Not Deviate
It is important to improve yourself again and again, because the body has become accustomed to the intensity of the exercises at some point. Therefore, you should increase your weights and intensity as much as possible.
However, everything should not happen too exuberantly and too quickly. You should increase your training effort so that the training is a challenge, but everything can still be done properly without falling into frustration or hurting yourself.
The body needs to be able to adjust to your level of training, but you can feel free to use various exercises and intensities. However, you should continuously push yourself forward. If not, you will plateau, and your body will stop improving.
Read More: Weight Lifting Plateaus
Exercise Early in the Morning
The early morning is the ideal time to do your training because after your workout in the morning, your increased metabolism remains high throughout the rest of the day. Combining this with good protein intake is the most effective way to promote muscle growth.
Also, most people notice that they have more clarity and can focus on their workout better when they exercise early in the day.
Do Short but Intense Workouts
Training for a long time, but gently, does not lead to success in muscle building. You can compare the body of a sprinter to a marathon runner if you would like to see the differences.
So, you should not train longer than one hour, and you should do the whole workout in a strong intensity.
High-Intensity Interval Training (HIIT) is a great option for people who are trying to build lean muscle mass, lose body fat, and develop an aesthetic body.
Studies have shown that as little as 10-minutes of intense resistance training can have positive effects on growth hormone levels- which is one of the leading indications of muscle growth.
According to a study published in The Journal of Clinical Endocrinology & Metabolism,
“A minimum duration of 10 min, high intensity exercise consistently increased circulating GH in adult males.”
You can also focus on using compound exercises instead of isolation exercises, which will promote more growth hormone and testosterone production.
More Information: HIIT Leg Workout
Eat More and Don’t Forget About Protein
No matter how hard you train, if you do not eat properly, you will not have as much muscle growth as you would like. To build lean muscle mass, you should eat regularly, and above all, not miss out on protein.
Protein can really help you gain muscle fast. It is important to find the right balance; if you eat too much protein, you could add some fat to your frame.
Also, the amount of protein you eat depends on how active you are. If you go to the gym a lot, you may need 0.8 grams of protein for each pound that you weigh.
However, if you do not go to the gym, you might only need 0.36 grams of protein for each pound on your frame.
There are a lot of ways to get extra protein. You can take supplements, drink shakes, and eat bars. However, the best way to get good protein is to consume many different vegan protein sources; including nuts, peanut butter, eggs and hemp protein.
Examples of animal protein for improving muscle growth include:
- Red Meat
- Whey Protein
Innovative products such as those from Trentostan-M can also help here. There are a variety of supplements which can help you to build muscle mass as well.
If you want to build lean muscle mass, you need to have a calorie surplus per day, instead of a calorie deficit which you would need for weight loss. If you’re looking for more info – Skinny2Fit has a wide range of information on getting extra protein.
Pay Attention To Your Calorie Consumption
You have to give your muscles the nourishment they need to get bigger. For example, if you want to put on a pound of muscle per week, you may need as many as 3,600 extra calories! Over the course of seven days, that would mean you would need to consume an additional 500 calories per day.
In order to figure out a dietary plan, you also need to consider how many calories you are burning per day as a result of exercise. Depending on what you figure out, you may need to consume more than the 500 extra calories a day.
Healthy dietary fats, protein, and complex carbohydrates are what your body needs!
Avoid Cardiovascular Exercise if You are Looking to Put on Muscle
If you have a slim frame, and you want to bulk up, it is important to avoid cardiovascular exercise as much as possible. If you are lifting weights and also doing cardio, you may not build as much muscle.
In addition, it is quite likely that you will boost your metabolism even more and burn calories, which is counterproductive to what you are trying to do.
In contrast, if you weigh more and you want to build muscle while also slimming down, you should engage in cardiovascular exercise. Doing so will help you to lose fat. However, it is important to remember that the type of exercise you engage in is important.
Cycling is better than running, because it won’t hurt your resistance training as much. Also, you want to limit yourself to a maximum of twenty minutes of cardio exercise each day.
If you want to increase your cardiovascular endurance without losing too much size, a High Intensity Interval Training workout composed of many different bodyweight exercises, or running sprints are both excellent choices!
You can also utilize the Jacob’s Ladder Exercise, which is an intense cardio machine which has the potential to build muscle! The Jacobs Ladder is an excellent tool for increasing your anaerobic endurance, while also strengthening your whole body.
Keep Eating Carbs
Certainly, protein is important as you start to bulk up. That doesn’t mean, however, that you should eat protein to the exclusion of everything else. Complex carbohydrates, especially, can help you build lean muscle.
If you try to cut the carbs out, you won’t have as much energy and you won’t be as active.
Therefore, you should try to consume a simple carbohydrate about 90 minutes before you head to the gym. It not only gives your muscles food but it also helps them repair themselves after you are done working out.
Read More: Complex Carbs for Bodybuilding
The Best Foods to Eat for Building Muscles
While most of the people think working out regularly is the only way to build muscles, the truth is a little far away from it.
It’s true that working out helps your body release hormones that act as a catalyst for muscle growth, but that’s not the only thing required to get proper muscles.
To gain muscles and get a proper physique, one of the most important factors that you need to consider is the food you eat. Proper eating habits lead to a reduction of fat and gaining of muscles.
Here are the top 10 foods that you need to consider eating to build muscles easily and efficiently, and develop an aesthetic body:
It must be the staple diet for people who want to grow muscles easily and efficiently.
Lean beef is loaded with vitamins, zinc, iron, and other things that can help in muscle growth. Also, it has higher levels of amino acids that work with insulin to promote muscle growth.
Like other lean meats, chicken is also a great source of protein, which helps in muscle growth and repair.
Chicken is also a great food that helps in improving bone health and to maintain weight as well.
As most of the people know, eggs are a great source of choline, amino acids, proteins, vitamin D, and good fats. This is why it’s a great food that supports muscle growth and recovery.
You might have heard people taking whey protein supplements for muscle growth. Whey proteins are a fast and convenient source of proteins that you can get at very affordable prices.
Using whey protein helps you gain the proper type of muscles, which you can show off by tanning.
All types of fish are rich in omega-3 fatty acids, high in protein, and low in fat. These are essential as all these components aid fat loss and ensure that your body metabolism functions properly.
Oats contain great sources of carbohydrates and fibers that are required to build muscles. Also, it has a low glycemic index value, which ensures that micronutrient profile in the body is improved.
Certain Vegetables and Fruits
Some vegetables and fruits are very rich in antioxidants, the compounds that are very important for improving the immune system of the body.
Also, some fruits have good fiber content that helps in the proper nutrient breakdown and muscle building.
There are many vegan foods high in protein as well, which are great for helping you to build muscle.
In addition to consuming a good amount of proteins, consuming good fats is also important for muscle growth.
Fats play an essential role in the production of growth hormones that are important in muscle growth.
This is why you should also try to consume good fats that can promote muscle growth.
Concluding Thoughts – How to Build Lean Muscle Mass Fast
If you want to build muscle fast, you need to stick to your goals, eat a lot of protein, and to regular resistance training. Along with that, you should develop a muscle recovery routine and try to get as much help from the people you workout with as possible.
If you use these tips, I am confident you will see positive changes in your muscle growth!
Read Next: How to Lose Fat and Keep Muscle