Fitness and Muscle

If you want to build muscle fast it takes dedication and alot of hard work.  Obviously building muscle is not something that happens overnight, but if you follow these ways to build muscle fast then it just might happen alot quicker than you think!

Nutrition

1. Protein
Protein is essential if you want to build muscle. It helps to rebuild the muscle tissues after a workout, so plenty of protein in your diet is needed if you want to build muscle fast. Eating 1.5 grams per lb of body weight is recommended. Chicken, fish, eggs are all foods that build muscle. Extra protein can also be found in supplements. It is important to get plenty of protein pre and post workout. Check out this article on the benefits of protein.

2. Carbohydrates
Carbohydrates are needed to fuel both your workout and recovery. Carbs are often overlooked when trying to build muscle fast in favour of protein, even though it is essential to get the right balance in order to fuel your workout and aid your recovery. A general rule is you should consume carbs 2:1 to protein. Opt for low GI carbs as these provide slow release energy.

3. Water
Muscles are made up mostly of water so it makes sense to drink plenty. Keep your body well hydrated throughout the day, and try to avoid alcohol as it will leave you dehydrated and this will have an effect on muscle growth.

4. Supplements
The right supplements is another way to build muscle fast. Protein shakes are a good way to get the extra protein that your muscles need. There are a wide range of different supplements available. Creatine is also popular among weight lifters but it is important that you research and understand the supplements you are taking and their effects. Check out this guide to muscle building supplements.

Workout

5. Supersets
Supersets are a great way to build muscle fast. Supersets are when you perform an exercise followed immediately by another. Not only do they speed up your workout, but they are a great way to push your muscles to the limit. Check out this article on the different types of superset and their benefits.

6. Compound Movements
When you perform a compound movement you bring more than one joint into play, and therefore more than one muscle. Working a combination of muscles with one exercise also allows you to lift heavier weights and therefore is a good way to build muscle fast.

7. Variation
It is important to have variation in your workouts if you want to build muscle. If you repeat the same exercises every week then your muscles will start to become less responsive so it’s essential to vary your workouts and keep your muscles guessing.

8. Lift Heavy
Lifting heavy weights incorporates the use of more muscle fibers, leading to more muscle growth. Performing sets of 8-12 reps are best for encouraging muscle growth. If you can perform more reps than this then the weight is too light. Any less and it is too heavy.

And finally

Rest and Recovery

After a workout it is important that the muscles get plenty of time to rest and recover, to enable the muscle fibers to repair and rebuild. It is important to get plenty of protein at this stage as protein is essential in the muscle rebuilding stage. If adequate time is not left between workouts then you will hinder the growth process. When I perform a full body workout, I try to leave 48 hours between for recovery. There are also a wide range of supplements available which aid recovery.