Building fast muscles is one of the most common goals of many athletes. Many train week by week and make little progress.
This is frustrating and can cause the dumbbell to be hung up again.
What does it take to build muscle fast?
In this article, I’ll show you the three key points To Build Muscle Fast
How to build muscle fast with progressive load
The body adapts to the stimulus that is put to it. For example, if you go into the sun for 15 minutes, the body reacts to the stimulus and makes the skin darker.
Are you going to the sun for 15 minutes every day, do you think you will get really dark?
Progression is crucial for success in training.
No. The body has adapted optimally to the stimulus “15 minutes in the sun”. For further progress, you must extend the duration of the stay in the sun.
Similarly with strength training. You are lifting weights. This upsets the homeostasis of the body. In the period after training, the body recovers and prepares for the next time.
This is called supercompensation.
If the stimulus is not changed, the body has optimally adapted the metabolic processes to the requirement. The muscles will not grow then.
If you want to build muscle fast, you have to be careful to set new stimuli regularly.
The easiest way to understand this is with the workload. This is calculated as follows:
Workload = moving weight * repetition.
Example: You move 60 kg on the bench press and do 5 sets of 10 reps each. Then the workload for this exercise is 60 * 10 * 5 = 3000kg
Beginners have the advantage that they have not matured their genetic potential for a long time and they can build muscle quickly with a linear progression. These quick muscle building exercises will be everything a beginner needs in training.
This means – assuming nutrition and recovery are optimal – it should be possible to increase the workload from workout to workout – be it in the number of repetitions or in weight.
Advanced athletes have already reached their physical limits. To continually build muscle, they need a different form of periodization.
In order for you to accelerate in training, you have to warm up properly. That means:
Prevent injuries: those who are injured can not exercise,
Mobilize common vulnerabilities: Only this way you can do the exercises cleanly,
Activate your central nervous system: Without active sympathy, you can not accelerate.
Build muscle fast with the right nutrition
If muscle growth does not go away, it often has one cause: not eating enough!
If you want to build a house, you need enough concrete.
If you want to build muscle fast, you need a positive calorie balance at the end of the day.
Keep it simple, you have to eat more calories than you burn.
A large part of the diet will consist of proteins. Men are good at muscle building 3-4 grams of protein per kilogram of body weight. Women commute at 2-2.5 grams of protein per kilogram of body weight.
That is much But For fast muscle growth, it is essential.
The much-demonized fats are also part of any good nutrition plan. Because in fact, fats are very important. We need them for the production of hormones and enzymes.
The rest of the energy is derived from carbohydrates. The majority of carbohydrates should be taken after training.
This helps to quickly bring the important proteins into the muscle cells and replenish the glycogen stores emptied by the training.
The timing is therefore chosen so that the carbohydrates go directly into the muscles and do not end up as hip gold.
In order for all metabolic processes to function optimally for muscle growth, all micronutrients must be present in sufficient quantities.
Many make the mistake of focusing only on the macros (carbohydrates, proteins, and fats) and forget about the micronutrients (vitamins and minerals).
To build muscle fast, you should eat enough vegetables with each meal.
Quickly build muscle with enough recovery
When it comes to building muscle, people often talk about exercise or nutrition. The recovery phase is often neglected.
But the muscles do not grow in training, In fact, muscles are destroyed during exercise.
The muscles grow after exercise.
the Muscle regeneration processes Come after the training session. For the recovery to function optimally the body needs:
a) the right nutrients
b) as little stress as possible
c) sufficient (good) sleep
In particular, the last point sounds easier than it actually is. you need a sufficient good sleep if you want to build muscle fast.
In order to increase the quality of sleep, you should go to bed no later than 11 pm and sleep for a minimum of 8 hours.
Make all electronic devices no later than one hour before you go to sleep. This ensures that your mind can relax and you fall asleep quickly and do not even ponder for hours.
In addition, the room temperature should optimally be between 16 and 18 ° C.
If you have the opportunity, you can also darken your room as much as possible.
Charles Poliquin also recommends power naps. In his experience his muscles grow faster the more often he makes a power nap of 20-60 minutes.
As a child, I found afternoon nap always stupid. Since I know that it supports muscle growth, I love a good power nap at lunchtime.
Only those who remain injury-free can accelerate for a long time!
Building muscle is a marathon, not a sprint.
People who build muscle fast do a lot of things right.
But above all, they remain injury-free. Because if you have to pause again and again because of injuries, you can not train and build up any muscles.
This is annoying and does not have to be.
To make sure that does not happen to you, with a proper full-body warm-up for joints and muscles you can prevent injury and stay healthy for a long time.