A common complaint from fitness enthusiasts, is how seemingly difficult it can be to add pounds of lean muscle mass. However, with the right knowledge, the average gym goer can build muscle quickly and safely. All that you need is a few basic principles, that when used together, will have you looking lean and ripped in no time.
First and foremost, one should get to know the basic physiology of muscle growth. Despite what you may have heard, you don’t get bigger and stronger whilst you are in the gym, it is actually the way your body responds to the damage to your muscles after working out, that determines muscle growth.
In this article, we’ll analyse the steps that you need to go through in order to create the optimal environment for quick muscle growth.
How To Build Muscle Quickly: Training
First things first, you need to be resistance training, in order to damage your muscle fibres which will then create new muscular growth. Ideally, you want to split your resistance strength training into 3 to 5 sessions a week and focus on different body parts. Hypertrophy training involves performing 16 sets focused around 4 exercises per workout. Make sure you perform each set to failure in order to break down the muscle fibres and encourage new growth.
After every 4 to 8 weeks you’ll need to switch up your resistance training program as your body will adapt to doing the same exercises. We recommend rotating your training between the traditional 16 set method outlined above, hypertrophy specific training, German volume training and 5 x 5 training.
How To Build Muscle Quickly: Nutrition
The food that you eat to supplement your training is very important when it comes to building muscle.
You must make sure that you eat a surplus of calories in order to create new muscle. If you only eat maintenance calories to sustain your pre-existing muscle mass, you may get stronger however you will not have enough energy to create new muscle.
To work out the number of calories you need to build muscle, first you must calculate your basal metabolic rate using the following equation.
Basal Metabolic Rate = 66 + (13.8 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
To your BMR, add the amount of calories that you think you burnt during your workout, then add a further 200 – 400 calories. This will provide your body with adequate resources from which to create new muscle mass and lowers the risk of fat gain.
How much protein you consume is also very important. You should keep your intake high and aim for at least 0.7 grams of protein per pound of bodyweight. Try to include good sources of protein including lean meats and whey protein.
How To Build Muscle Quickly: Rest
Rest is seriously underrated as a muscle growth factor and is frequently abused. Many gym goers fall into the temptation of working out too much. However, you should know that the real process of building muscle happens when you’re at home resting.
Be conscious of your body and if you notice any tired overworked muscles, be careful not to train them too frequently as this can impair your recovery and even lead to overtraining syndrome. Never train an aching muscle.
Make sure you pay attention to all of these muscle building factors, to give yourself the best chance of building muscle quickly.