3 Simple Steps For Building Muscle Fast

July 18, 2012 · Comments

If you’re interested in increasing your muscle mass quickly then this article is definitely for you. No matter whether you want to build muscle to improve your sports performance, enhance your health and well-being, or to simply look good at the beach, then these principles will work for you!

The first point to understand is that building muscle is a process made up of 3 essential steps and each step must be taken. If you don’t take each step then your results will be compromised, meaning they will be slow at best or non-existent at worst. Each step in the muscle-building process is essential and plays a role in helping you build muscle fast.

Here are the steps you need to take:

1. Stimulate the muscles to grow.

2. Provide the nutrients for muscle growth.

3. Allow the muscles to grow.

Now, let’s cover each of these steps in more detail.

1. Stimulate the muscles to grow.

This involves forcing the muscles to adapt to the stress being placed upon them. In the case of building muscle this means lifting weights on a regular basis.

It is amazing how many people think they can simply take a protein powder or the latest ‘magical muscle-building supplement’ and get their muscles to grow without ever having to touch a weight! Nothing could be further from the truth! Stimulating the muscles to grow through weight training is the first essential step in the muscle-building process.

Of course, there are a countless number of weight-training programs available and they all tend to promote different training regimes (sets / reps), different exercises, and different workout structures. However, if you simply follow a few fundamental training principles, virtually any weight training program will get you results.

Here are the few principles you may want to follow:

  • Train all of your body parts (including legs)
  • Don’t train for longer than an hour per session
  • Don’t train any muscle (group) more than twice a week
  • Have 1-2 days of rest each week

Now let’s consider the second essential step in helping you build muscle fast!

2. Provide the nutrients for muscle growth.

In order to build muscle fast you must provide the body with an adequate amount of nutrients. This means you must have a slight calorie excess as well as enough protein. Lacking either of these criteria means that your body simply cannot build muscle.

Furthermore, it’s important not to have too many calories because then you’re likely to put on body fat.

Another effective nutritional strategy is to split up your daily food intake into 5 or 6 meals. This ensures that you supply your body with the nutrients it needs throughout the day and minimises the chance of your body entering a ‘catabolic state’, which means your body is likely to be breaking down muscle rather than building it.

In addition to providing your body with an adequate amount of nutrients from food, it is also a good idea to use a few supplements if you’re serious about building muscle fast.

There are only a few supplements that are really beneficial when it comes to building muscle fast so you can ignore all the marketing hype that tends to go along with most bodybuilding supplements these days.

The best supplements to use for muscle growth are: high-quality whey protein, creatine monohydrate and l-glutamine. The whey protein powder ensures you have an adequate amount of protein in your diet in order to re-build the actin and myosin filaments (contractile elements) after each training session and the creatine monohydrate and l-glutamine both have powerful ‘cell-volumising effects’.

Since muscle is approximately 70% water, increasing the water stored inside the muscle cells through cell volumisation goes a long way in helping you build muscle fast! It is best to take all of these supplements together immediately after your workouts.

Of course, these are very plain bodybuilding supplements compared to the ‘flashy’ supplements that you see lining supplement store shelves as well as being featured in the glossy magazines these days, but rest assured you can save yourself a lot of money by simply sticking with the basics that have been proven to work for years.

Don’t allow yourself to be convinced by the slick marketing tactics used by some supplement companies, especially if they’re using elite-level bodybuilders in their marketing. Who do you think is paying for that?

Let’s now examine the final step in the process of helping you build muscle fast.

3. Allow the muscles to grow.

The final step in the 3-step muscle-building process is all about recovery. Since a muscle grows when you’re resting it is essential that you make an effort to ensure adequate recuperation and recovery after each training session.

This means not training the same muscle group too soon after a workout, having 1-2 days of complete rest from the gym each week, and of course, having an adequate amount of quality sleep each night.

It is theorised that during a workout you cause microscopic tears in the muscle fibres, which then initiates a biochemical reaction in the body in order to repair the muscle fibres as well as make them thicker and stronger. This repair and re-building process occurs away from the gym when your body is resting.

Therefore, it simply makes sense not to train the same muscle group before it has had a chance to recover and re-build the tissues. As a result, it is recommended to only train a muscle group once or twice a week.

Training in a gym not only places stress on the muscular and skeletal systems but also places stress on your nervous system because the nerves are what innervates the muscles, stimulating them to contract during a workout. Therefore, it is best to allow your body 1-2 days of complete rest in order to allow the nervous system to recover completely from your workouts.

At night when you’re sleeping is when the majority of muscle growth occurs. Therefore, it is absolutely imperative that you get good quality sleep for approximately 6-8 hours each night. Here are some tips to help you get the best possible sleep each night and therefore build muscle fast:

  • Ensure that your bedroom is as dark as possible at night
  • Keep your body away from any electronic equipment (clock radios, mobile phones, etc.)
  • Maintain a comfortable temperature whilst sleeping at night
  • Have a high-protein, low-carb meal several hours before going to bed to maximise the release of growth hormone and other anabolic hormones in your body during the night
  • Minimise any outside noises as much as possible whilst sleeping (perhaps use ear plugs if need be)
  • Consider taking 2-3 grams of glycine before bed

There you have it! The 3 simple steps for building muscle fast. If you’re serious about getting the best possible results from your workouts, then make an effort to follow the steps here as closely as possible. You’ll be glad you did!

Author Bio:

Stephen Smith is part-owner of Body Concepts, an Australian supplement company and Focus On, a health and lifestyle magazine. His website, www.quick-weight-loss-principles.com has over 350 free articles on the topic of weight loss.

(photo credit Pasukaru76)

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  • Split the rest of your daily calories equally between carbohydrates and fats. It's often said that the secret to adding size is pushing your muscles past their limit, squeezing out extra reps with the help of a training partner or by sacrificing form. But most of you will reap more benefit if you end each set knowing you could've done another rep or two. Building your hamstrings so they're 60 to 80 percent as strong as your quadriceps will improve your posture and help keep your body properly balanced.

  • Diane Lopez

    Simple and easy thought! SO precise...thanks!

  • This makes sense. The saying, No Pain No Gain applies to this article. Very well explained.

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