Are you the squeaky wheel in the office who always says, “I want to build muscle fast”? Well, worry no more, because you are about to get some tips that can help you do just that.
More importantly, you’ll do this all naturally and in a short amount of time. Just be aware that learning how to make your muscles bigger in a short time requires an amount of discipline that you may not have had before. So get ready!
1. Incorporate compound exercises into your routines You already know that you must lift weights in order to get muscles. But you may have been going about it all wrong for years!
Piddly exercises like biceps curls, triceps kickbacks, and leg extensions will work focus muscles, but they won’t do much for you in the bulking department. In order to build muscle more quickly, you need to concern yourself with compound exercises.
These are also known as multi-joint exercises, which pretty much spells out what they are. Unlike your biceps curls and triceps kickbacks, these exercises get multiple joints working in unison.
This, in turn, recruits multiple muscles working at the same time. This is how to make muscle grow fast! The more muscles you engage, the happier you will be when you look in the mirror a few weeks down the road.
Since you are using multiple muscles to move weights, you will also be able to lift heavier. And if that’s not good enough, you also get a nice release of testosterone and growth hormone when you put forth more effort – and you’re guaranteed to put in a lot of effort when you do compound exercises!
Include exercises like bench presses, pull-ups, deadlifts, lat pulldowns, squats, lunges, and clean and presses in your workout.
2. Work out in a fasted state
It may sound counterproductive because you want to build muscle, but fasting before you exercise is a natural trick of the trade. When you work out in a fasted state, especially during high-intensity exercise, your body releases a ton of growth hormone and testosterone, similar to how compound exercises work. These hormones are key to building and maintaining muscle.
A good strategy is to fast for 8 to 10 hours before you work out. Of course, the easiest way to do this is by training first thing in the morning as soon as you get up.
But if you can’t make it to the gym until later on, fast for at least three or four hours. Just make sure to go into your workout slightly hungry.
3. Use quality supplements There are plenty of illegal supplements and ergogenic aids out there. But you are looking to build muscle faster and naturally, so choose healthy alternatives.
Creatine is a good option. So are protein powders, branch chain amino acids, and L-glutamine. They all help with increased strength and recovery. Just make sure to use them as directed.
4. Use food to your advantage When you say, “I want to build muscle quickly,” it doesn’t get any quicker than with food – or more natural! All you have to do is eat balanced meals and get adequate calories. Build your meals with quality proteins, complex carbs, and healthy fats.
An example of a healthy, balanced meal would be a grilled chicken breast with steamed cauliflower and brown rice on the side. As an added perk, cruciferous vegetables like cauliflower help boost testosterone levels.
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5. Get enough sleep Sleeping is how to make muscle grow faster than anything else! When you are asleep, you are in full recovery mode. Your body produces growth hormone and testosterone, and you get a chance to recharge your batteries.
