Want to Know How to Build Muscle Fast?
How to build muscle fast is a question I’ve heard from many men, and a handful of women, during my 20 plus years as an Austin personal trainer, and gym owner. There’s ways you can expedite the process, just like any process, but nothing comes overnight. Even with taking anabolic steroids, you won’t get big overnight. Not with a quality, non water logged, physique anyway.
How to build muscle fast is one question, but a better one might be how to build quality muscle as quickly and as safely as possible. Gaining muscle quickly doesn’t happen, but over time, with sustained dietary efforts, and spectacular workouts suited for your body and it’s needs, it can happen. There are several things one can do to speed up the process. The first order of business is to get your nutrition in order. Are you eating enough food in order to not only fuel your workouts, but to grow as well? Secondly, are you eating the proper foods at the proper times so as not to put on too much body fat while you’re putting on the muscle?
Adequate amounts of protein must be consumed if you are looking to solve the how to build muscle fast riddle. This means quality protein from quality sources. A whey protein shake for those without lactose issues, as opposed to a bucket of fried chicken, is an obvious example. Though the FDA recommends men ingest roughly 56 grams of protein based upon a 2000 calorie daily diet, you’ll likely need more than that if you want to put on the muscle quickly and reliably. Overdoing the protein, or any other macronutrient won’t get there any quicker, however. You just need to get the right balance for your body.
If you’re wondering how to build muscle fast, consider your source of fuel for the workouts, as well as bodily function. Simple carbohydrates need to put out to pasture, and in their place, complex carbs. Those are carbs with a lower glycemic index which are a better source of fuel. They’re easier to digest, and they provide a longer lasting energy supply than their simple counterparts. Pre workout nitric oxide and energy drinks are simply trash. Eat right, rest enough, and stay hydrated and you’ll never have a need for that stuff. Most supplements, in fact, are simply junk that don’t do much of anything despite all their claims. Creatine in some of it’s many forms, has been shown to offer a slight value in gaining muscle, but only slight. There’s no substitution for eating quality foods no matter if you’re trying to gain muscle, lose weight, etc. A good protein powder, however, is a viable option for those who can’t be stuffing their faces with beef, fish, and chicken throughout the day. Look for one that has no artificial sweeteners and no excessive amounts of fats or sugars. Just remember that it’s meant to supplement your diet as opposed to being used as a meal replacement.
Drinking the right amount of water is also going to be an important consideration if you’re wondering how to build muscle quickly. Adequate water consumption is vital for digestion, hydration, and the expulsion of waste, amongst many other things. Soda is to be ignored as are all sugar laden drinks, no matter what great health or sport benefits their label’s promise. In other words, skip the Gatorade, and grab a Pedialyte if you’re truly dehydrated from exercise, though with proper and regular water consumption, this shouldn’t be an issue.
How many reps and sets if I’m wanting to know how to build muscle quickly? That will depend upon you’re individual makeup. Everybody has a mix of both fast and slow skeletal muscle fibers. Your biceps may be more fast twitch than not, but your hamstrings may be the opposite. That said, I always recommend people vary their sets and reps. It’s also important to do enough work so muscles have a chance to grow, but not so much that they don’t have adequate time to recover, which is when they actually grow as they’re healing from workout.
Ultimately, you’ll succeed at your fitness goal, no matter what it is, within reason, of course, if you consistently eat properly, workout properly, and get sufficient rest.
Andy
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