How to Gain Muscle Fast


How to Gain Muscle Fast
How to Gain Muscle Fast
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Building muscle doesn’t just make you stronger and leaner. It can improve your heart health, make you less susceptible to injuries, and even improve your mood. There are so many great reasons to gain muscle!

Bulking up isn’t easy, however. Many people get discouraged when they don’t see the progress they’re looking for. They expect to bulk up overnight, but it will take time.

We’re here to discuss how you can maximize your gains. Read on to learn more.

Lift Heavy

You’re not going to gain substantial muscle if you’re not lifting heavy. Of course, heavy is relative.

To someone who is small and hasn’t been training for very long, body weight exercises and light weights can help with muscle growth, but the progress may be fairly slow.

Most people need to lift heavy weights or use some type of resistance to see quick and efficient muscle growth. Keep in mind that you can probably lift more than you think you can. 

It’s best to use progressive overload when you’re lifting weights. This means that over time, you’ll either increase the weight, the repetitions, or the sets to continue challenging yourself. Try to establish a consistent schedule for yourself, but don’t be afraid to slow down or push forward occasionally. Progress isn’t always linear. 

For example, perhaps you add five pounds per week to your squats. Some weeks you may not be able to add that weight while maintaining good form, but the effort matters most. 

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If an exercise doesn’t allow you to add more weight, add repetitions or sets. This is more common with exercises requiring lighter weights by default, like reverse flies.

Even going up in weight by a pound can feel like a substantial increase, so adding sets or reps can be a great way to build strength until you’re ready to do that. 

Be Consistent

Consistency is vital when you’re trying to build muscle. If you’re working out exclusively for health and you don’t have a real goal in mind, you don’t need a strict plan, and you have more flexibility.

If you have a goal in mind, like muscle growth, you need to be consistent.

Make sure you stick with an exercise plan, even on days when you’re not feeling up to it. It’s important to rest (more on that later), but you don’t want to get into the habit of skipping workouts or phoning it in. 

You also need to be consistent with your diet. You don’t need to eat perfectly, but you need to eat well most of the time. 

Progress takes time, but you’ll get quicker results if you’re consistent with your efforts. 

Make Sure You’re Eating Enough

If you want to build muscle, you need to eat enough calories.

While you can slowly build muscle while eating around maintenance, it will be far faster and easier if you’re eating in a caloric surplus. It doesn’t have to be a significant surplus, but you need to eat more than you burn.

Try adding about 10% more calories per day to start. If you don’t see any changes after four weeks, add another 10% (so you’re eating 20% over maintenance). Note that while this will result in growth, that growth won’t happen overnight.

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Try to eat plenty of high-quality protein and avoid too much “junk” food. Yes, it’s calorie dense, but it’s not the best for giving you energy and helping you with your gains. 

You want to avoid gaining too much fat during your bulk because you’ll have to lose it later. By adding 20% to your maintenance calories, you should experience steady and efficient growth without gaining too much in the process. 

Get Plenty of Sleep

Sleep is essential if you want to build muscle effectively. 

When you sleep, your body works hard to repair itself from the previous day. You need to give it that time so it can build muscle. It’s tempting to do late-night or early-morning workouts, but skip them if you’re not getting enough sleep.

A lack of sleep will also make your workouts less safe and ineffective. You won’t be able to use as much energy or lift as heavy, and you may end up injuring yourself due to poor form. 

Don’t Skip Rest Days

On the topic of sleep, make sure you’re not skipping rest days. You need to give your muscles time. Growth happens during recovery days.

You can exercise with sore muscles but try to take it easy. Ideally, you work out different muscle groups every day, so you’re not working the same muscles twice in a row.

It’s good to have at least one complete rest day (even if it’s an active rest day) per week, but some people need more. On those days, either do nothing at all or do light exercises. 

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Consider Using Supplements 

You don’t need supplements to grow muscles, but they can help you accelerate your growth, especially if you’re experiencing a plateau. 

Some people use alternative supplements like deer antler velvet for bodybuilding and bulking up. Specialty supplements will likely need to be purchased online.

More common supplements include things like BCAAs, creatine, and protein powder. These are all things you can buy at any nutrition store.

If you plan on taking supplements, ensure you’re in good health and consult a doctor first. Don’t sacrifice your health for muscle gains!

Are You Ready to Gain Muscle? 

Trying to gain muscle can be frustrating.

It doesn’t happen overnight, but with enough consistency, you can seriously bulk up! Make sure your nutrition and workout routine is on point, get plenty of rest, and consider taking supplements; you’ll see gains before you know it. 

Check out the rest of the site for helpful articles about health, fitness, and more.


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Sikander Zaman
writing is my profession, doing this from long time. writing for many online websites one of them is scoopearth