So, you want to get bigger and stronger muscles, huh? Building muscle can increase your confidence, give you a fantastic look, increase your metabolism, improve hormonal balance, and make your bones stronger. But most people struggle with building strong and bigger muscles because of poor information that often leads to injury and discouragement.
Fortunately, you can lose weight, gain muscle, and feel better about your body by using this comprehensive guide.
How to Gain Muscle Mass Faster
Do you look into the mirror and tell yourself that you should add more muscle? If you want to build bigger and stronger muscles fast, you need to know what may affect your muscle growth. Most people will tell you that your muscles will grow while training, which is wrong. Although having a proper exercise plan is vital for muscle growth, you should give your muscles the proper nutrition after exercise. If you do this, then you will help force your muscles to grow much faster. Below are some proven ways on how to build bigger and stronger muscles.
If your goal is to build big and strong muscles, you should first ensure your muscles adapt to stress, and you can do this by lifting weights. This form of resistance training will expose your muscles to a high degree of stress and allow micro-tears to your muscle fibers. This will go a long way in boosting muscle development. In addition, lifting weights will make your muscles stronger, boost your immunity, and protect your joints.
When lifting weights, avoid weights that are too heavy or too light. Lifting weights that are too heavy will help you build strength but not mass. On the other hand, lifting light weights won’t help you to build muscles effectively. Ideally, you should lift weights that will keep you in the 8 to 12 rep range. This means that the weight should be light enough that you can get to 8 reps but heavy enough that you can’t get past 12 reps per set.
Overload your muscles by increasing your training volume
To build muscle fast, consider progressive overload by not engaging your muscles in the same routine every day. While low volume training is crucial while starting out, you should increase your volume gradually. This will help to prepare your body for harder workout sessions and accelerate the muscle-building process. However, while increasing your training volume is essential, avoid using too much volume to prevent overtraining. The ideal training volume should be enough to help you make progress, but not too much to the point where you injure yourself. For instance, if you start with two sets of bicep curls, you can increase them to three or four sets, but not five or six sets.
Get adequate rest for your muscles to recover
Most people who want to build big and strong muscles fast will try to exercise throughout the week. However, doing this won’t give you the desired results. This is because muscles grow when resting and recovering. Therefore, you should ensure that your muscles get ample rest and are fully recovered between lifts. You can do this by taking some days off after weight lifting.
Because muscle soreness often peaks 24 to 48 hours after exercise, it’s a good idea to rest for at least two days before you exercise the same muscles. But if you’re beginning, you’ll need more rest and sleep. While getting eight hours of relaxing sleep is recommended, you should focus more on the quality of your sleep. Ensure your room is dark, quiet, and switch off all screens. This is important because blue light can disrupt your melatonin production, which can cause hormonal imbalance.
Get the right nutrition
When you start exercising and strength training, it’s essential that you maintain a healthy diet to help nourish your body and also build big and strong muscles. Always keep in mind that your diet is 80 percent responsible for fast results, which means exercise is just 20 percent. For this reason, you need to make sure you’re getting the proper nutrition to build muscles. Remember to include protein in your diet because it plays an important role in the growth of strong muscles. Ideally, you should include it in all your meals.
Include supplements in your diet
Sometimes, you may do the right exercises and have a proper diet plan but still don’t see results at the end of the month. When this happens, you should consider adding supplements to boost you towards the results you desire. However, while taking supplements is a good idea to help you build bigger and stronger muscles, some supplements like anabolic steroids can harm your body. Some of the supplements you may want to consider include:
- Creatine: Supplementing with creatine will increase your body’s ATP production, which gives your muscles more energy. Therefore, you’ll have improved performance, leading to an increase in muscle mass.
- Casein: This is a type of animal protein that can help you to gain muscle. It contains essential amino acids, which play an important role in initiating protein synthesis.
- Beta-hydroxy-beta-methyl butyrate (HMB): This chemical is produced as the body breaks down the amino acid leucine. Supplementing with HMB helps in building muscles and preventing muscle loss.
Create a caloric surplus
Caloric surplus means ingesting more calories than your body needs. When you eat more calories than your body can burn, the extra calories will result in weight gain. Therefore, when you combine the caloric surplus with exercises, the weight gained can become muscles. However, while this is a good strategy to build muscles fast, don’t add a high number of surplus calories. Otherwise, your muscles will have a layer of fat on them. To start with, add approximately 400 calories above your caloric maintenance.
Build Bigger and Stronger Muscles Fast
Big and strong muscles can boost your confidence, improve your overall health, and help you move easier. By following the tips highlighted above, you will be able to achieve your goals quickly. However, note that getting really big muscles will still be a long road. Therefore, if you’re just getting started and need personalized recommendations from a professional trainer, contact Demetz today or call 1-888-471-1666.
Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.
Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.
To work with Nathan directly on your personal training goals, contact him today!