Whether you’re an amateur athlete or an avid trainer, patience is often overrated. Especially when you’re trying to build muscle fast. Even though we all know change takes time, training and not seeing muscle growth fast, can bring your motivation down. But, the fact that you’re not seeing results now, doesn’t mean you’re won’t see results later. Here is what you need to do if you want to build muscle fast and do it safely.
How Fast Can you Build Muscle?
In order to gain muscle fast, you need to make some changes to your current fitness regimen. Most athletes don’t realize building muscle is tough. Ideally you want to be gaining 1-2 pounds of muscle a month – that’s the healthy way. Aiming for more than that requires dedication and discipline, but intermediate to advanced athletes can make it happen. In the end, it all depends on your physical health and fitness levels.
Increase Training Intensity
Training volume is the number of reps multiplied by the number of sets. This is a must-do to grow muscle. To increase volume, you may need to go lower in weight at first, until your body can adapt to the new training volume. Compared to strength training, muscle-gain training focuses more on the reps and less on the weight. Most people recommend performing each of your lifts for three to six sets of 10 to 20 reps, hence the reason to lower weight.
Eat More Protein
Training increases muscle breakdown. Protein is your go-to supplement to build muscles back up. The harder you lift, the more important protein intake is for your recovery. For optimal growth, weight lifters need to eat at least 0.25 to 0.30 grams of protein per kilogram body weight per meal. For example, for a 175-pound athlete, the goal is to add 20 to 24 grams of protein per meal.
Reduce Rest Intervals
Reducing rest intervals goes back to your training volume. When lifting for muscle gain, rest periods of 30 to 90 seconds spark a quick release of muscle-building hormones, such as human growth hormone and testosterone. Because of their short duration, these rest intervals also make sure you truly fatigue your muscles. Plenty of research shows fatiguing your muscles is a must for hypertrophy, aka grow muscle.
Supplement the Smart Way
Most likely, you already include supplements that help you with your workouts. However, more often than not, we don’t take the right supplements for our fitness goals. Proper nutrition before, during, and after your workout is crucial. If you truly want to focus on gaining muscle, consider adding an intra-workout supplement that gets you the extra carbs and calories you need.
Improve Sleep Quality
Believe it or not, sleep has a lot to do with your muscles. When you sleep, your body releases human growth hormone, which helps grow muscle while also keeping cortisol in check. Not to mention, studies have shown that sleeping five hours instead of eight hours per night, actually cuts muscle-building testosterone levels by 10 to 15 percent. So, get your sleep. No excuses.
Best Supplements to Gain Muscle Fast
To gain muscle fast, you need the right training regimen, the right lifestyle, and of course, the right supplements. Building muscle is so much more than working out and lifting the heaviest weights. When you supplement your body with the right ingredients, you can speed up the process and start seeing more noticeable results – faster.
No, Creatine won’t instantly make you gain muscle. But, by boosting your performance with high-intensity workouts, creatine does promotes muscle growth. Some researchers have found that supplementing with creatine can help athletes lift 14 percent more reps than without supplements.
Taking creatine as a supplement can help increase muscle creatine by up to 40 percent. This helps promote muscle gain, affects how your muscle cells perform, and in the end, improves muscle strength. Creatine may also help increase water content in muscle cells, which means your muscle cells may swell slightly and produce muscle growth.
Ideally, you want to supplement with creatine monohydrate, the most researched form of this supplement. Many recovery supplements have creatine.
Again, protein and muscle gain go hand-in-hand. To gain muscle, you must consume more protein than your body can breakdown naturally. While you can attempt to reach this level of protein intake by adding protein-rich foods to your diet, most people find it more convenient to add protein shakes to their diets.
The most sought after protein powders to gain muscle are whey, casein, and soy protein. Research shows that adding protein supplements, as compared to adding more carbs, actually causes more muscle gain. Protein shakes can become part of your meals to make sure you add the extra protein serving per meal. Some athletes use them as an alternative to their snacks, and others take them as intra-workout supplements to add the extra energy.
Whey protein isolate is one of the highest quality of protein powders you can get. It is a more refined version of whey protein concentrate, lower in carbohydrates but yielding higher protein value that’s easier to digest.
Branched-Chained Amino Acids
Branched-chain amino acids (BCAAs) hold three amino acids: leucine, isoleucine, and valine. BCAAs mostly come from protein sources such as meat and fish. Almost everyone consume BCAAs on a daily basis, and, in fact, they make up about 14 percent of the amino acids in your muscles. But, most people don’t intake the necessary amounts to help with muscle growth through their diets alone.
BCAAs are particularly helpful for those that don’t follow a high-quality protein diet. BCAAs aid in muscle protein synthesis, which in return promotes muscle growth. Often used as an intra-workout supplement to help boost endurance and improve recovery to promote muscle growth, BCAAs are key for those looking to build muscle fast.
We recommend our BCAA intra-workout fuel supplement. With no artificial flavors, 5 grams of BCAAs, and 2.5 grams of L-leucine, adding it to your current workout can help speed up your muscle gain efforts.
For those looking to gain muscle fast, a combination of supplements, diet, and the right exercise regimen is key to see results. If you’re tired of failed attempts and extensive training sessions taking you nowhere, consider adding these supplements to help you gain muscle fast. Keep in mind, these supplements are designed to help you gain muscles in a healthy and safe way. Stay away from harmful substances.