The million dollar question asked by most, “How do I build muscle fast?” Metabolism is not as straight forward as people think…The truth is that we can all pack on the muscle if we follow the correct routine. It can be tough to pack on the muscle but the key is consistency. The good news is that there are “proven” ways to gain muscle quickly.
Step #1: Figure out or get at least an approximate of what your resting basal metabolic rate (the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.) For example, A 21 year old male standing 5’8” tall weighing 175 lbs has a approximate resting basal metabolic rate 2069 calories per day. Secondly, you now need to take into account on exactly how many calories you burn due to daily activity (active job, workout days, cardio days, sports, etc..) For example, the same male is now exercising and doing moderate weight training 4 times per week burning about 700 more calories per day. For this male to maintain his current weight he must eat approx. 2,769 calories per day. For putting on size quickly you usually want to be in a calorie surplus of at least 300-500 calories. Daily calorie intake goal: 3,069-3,269 calories.
Step #2: You will quickly learn the only way to significantly increase muscle is to cause muscle fibers to tear, and the only way to do that is subject your muscles to external forces your body is not accustom to. So unless you have a heavy lifting job or construction you must get your hands on barbells, dumbbells, and/or weight lifting machines to see muscle growth. Make sure that you are properly training each muscle group with a 48-72 hour rest period before hitting that same muscle group again. Most common muscle building workouts will last 45-60 minutes including 12-16 working sets. The key to not over training is eating enough macro and micro nutrients daily. FOOD is what repairs, and makes you grow!
Step #3: Avoid cardio! Your body requires calories to build muscle, and if your doing a significant amount of cardio exercise like running or bicycling, you are burning calories your body would use to build muscle. So if your looking to put on muscle as quickly as possible avoid cardio and focus on weight training only. (If you wish to do cardio make sure you are eating enough calories to make up for the burned calories).
Step #4: Sleep and Rest!! One of the most common mistakes teenagers and adults make is either not getting enough sleep at night (Goal 6-8 hours) or they’re working out twice a day with no rest days. Remember, You grow during sleeping hours.
Step #5: Supplements. Providing your body will the correct macro and micro nutrients is essential to allow your body to preform at its highest ability. Multivitamin will help reach micro nutrient goals. Secondly, Whey protein isolate is essential after training to allow the fastest absorption of proteins and BCAA’s into your muscle fibers to promote growth. Third, My favorite…a pre workout supplement. The key to building muscle fast is to tear and get as much blood flowing into the muscle group you are training. When you have increased blood flow your body is also shuttling nutrients to the specific muscle group you are training faster and more efficiently than your body normally would.
Put those steps to the test!!!