Build Muscle Fast or Go Home!

build muscle fast image

This short article is designed to teach you how to build the jaw-dropping physique that you have always wanted, but could never get.  You are probably like many frustrated individuals who sincerely seek muscle mass, but inevitably do not understand how to build them properly.  Here you will learn the simple, easy to understand, but effective and healthy approach to build muscle fast and thereby achieving the rock-hard body that will be the envy of all who behold you.

Simply put, most people do not understand that getting big goes way beyond how much time you spend in the gym.  It has a lot do with what and how you eat, and what supplements you use and how you use them.  Most people spend too much time in the gym, aren’t focused when they are there, don’t eat enough, and/or don’t take the right supplements.  Would like to know how to focus your efforts to maximize your results?  Read on!

The Basic Idea of How to Build Muscle Fast

There are really 3 major parts to healthy bodybuilding:

1. Diet

The raw materials of huge muscles come from the food you eat.  Food also provides you with energy to meet your physical goals.

2. Exercise

This one is pretty self-explanatory.  Strenuous exercise is what “tells” your body to build muscle fast.

3. Supplementation

Supplements help accelerate and improve results.

What to Eat to Build Muscle Fast

Your diet should generally follow the MY PLATE, with a few notable exceptions.  First, you should eat much more protein than is recommended in the food pyramid. Higher protein keeps your body in a more “anabolic” state, meaning muscle building.  Muscle is made largely of protein and you must consume enough each day to meet maintenance needs; and only after that will your body add muscle mass.  You should eat at least 1 gram of protein per day for every pound of body weight.  So if you weigh 170lbs., you should eat at least 170 grams of protein per day.  That being said, you shouldn’t eat more than 2 grams of protein for each pound of bodyweight.  It won’t hurt you, it will just crowd out other important foods such as fruits, vegetables, and other carbs.

Secondly, you should eat more servings of everything else than the food pyramid suggests.  Your energy needs are much higher when you exercise regularly, but your body will only add muscle if it has an excess of calories and protein.  Your body uses food for maintenance first and only after these needs are met will it add muscle.  The body also needs enough food throughout the day to avoid the use of existing muscle as an energy source.  Successful bodybuilders eat at least 3000 calories per day.  Most eat much more.

I Shouldn’t Have to Say This, But….

Avoid fat and sugar.  Look to generally eat low fat and low sugar foods.  If you follow the basics idea of the food pyramid, this shouldn’t be a problem.  And one more thing; having said all this, make sure there are still plenty of fruits and vegetables in your diet!

Don’t forget to drink!  You should be drinking at least a full glass of water with each meal and plenty during exercise.  This is a big deal, don’t overlook it!

When to Eat to Build Muscle Fast

On non-workout days you should eat about every 3 hours throughout the day.  Each meal should consist of about 50 grams of protein if you weigh less than 200lbs, more if you are heavier.  You should also consume plenty of carbs (preferably low sugar) and some fruit or vegetables with each meal.  This is a lot to eat, I admit, but remember, you are trying to build muscle fast, and doing so requires a lot of food.

On workout days you should follow the same pattern with some exceptions around your workout.  You should work out about 2-3 hours after a meal so you aren’t bogged down by a full stomach.  After your workout, you should immediately consume a whey protein shake (in water) consisting of at least 50 grams of protein as well as 30 grams of carbohydrates, at least half of which should be sugar (this is the one exception to the low sugar rule).  You should also repeat this again an hour later (see the schedule at the end of this article).  Your body is most apt to build muscle fast following a workout; this is therefore when you want to feed it the most.  If you don’t, this is also the time you have potential to lose the most muscle mass.

It is also important to eat right before bed, particularly protein.  Your body doesn’t store protein like it does carbohydrates, so if your body needs protein it “takes” it from your existing muscles.  Some of this WILL happen when you sleep, but you can reduce how much takes place by eating protein before bed.  Red meat is best because it takes a long time to digest.

What to Do to Build Muscle Fast

When you decrease the angle between two bones, you are causing a muscle to work.  When you add a weight to that movement, you can stimulate muscle growth.  For instance, when you decrease the angle between your arm and forearm, you work your biceps muscle.  If you pay attention, you will notice that every exercise decreases the angle between two bones and that is the muscle you are working.   The main muscle groups you should be concern with are chest, back, shoulders, biceps, triceps, forearms, abs, quads, hamstrings, and calves.

When you are in the gym, you are there to work your muscles, not your mouth.  Hit it hard and don’t think about anything else.  Each set should consist of 1 or 2 warm-up sets of about 10 easy reps followed by 4-5 increasingly heavy sets of 2-10 reps.  You should also rest about 1-2 minutes between sets.  Workouts should last about 45-60 minutes; longer WILL cause some muscle loss at worst, and stifle your gains at best.  Each set should consist of 2-10 reps of increasing weight.  Remember, you should do “x” number of reps because you can’t do more.  Even if you hit 10, don’t stop if you can keep going; just do more weight the next time.  Here’s an example bench press routine:

Example Routine-Bench Press

  • 135 lbs. – 10 easy reps (warm-up)
  • 150 lbs. – 10 difficult reps (because you can’t do 11)
  • 195 lbs. – 6 hard reps (because you can’t do 7)
  • 225 lbs. – 4 painful reps (because you can’t do 5)
  • 250 lbs. – 2 excruciating reps (because you can’t do 3)
  • (There is a 1-1.5 minute rest between each set)

Also remember this very important concept: muscles adapt.  That’s a fancy way of saying you should change the lifts you do and even the order you do them in every month or two to keep your muscles ‘on their toes’.  If you do the same thing every time, your body will adjust and pretty soon the gains will stop.  Now of course you will still be working the same muscles, just with different lifts.  For example, you can do curls with dumbbells, barbells, or machines.  They can also be done seated or standing.  Just mixing these gives you 6 different combinations.

How to Recover

First off, it is usually a bad idea to work out more than 5 days a week.  More than that often leads to inadequate recovery.  Also, try to do no more than 2 large muscles at the same time.  Over-doing it is as bad as under doing it.  For instance, one workout day may work chest, shoulders, biceps, and triceps.  Chest is a big muscle (really a muscle group, but that’s not important), shoulders are medium sized, and biceps/triceps are pretty small.  Try also to not mix upper and lower body too much on the same workout.

As mentioned earlier, after a workout, you should consume about 50 grams of protein and carbohydrates immediately.  Whey protein is best because it is absorbed much faster than other protein sources.  Then do it again an hour later.  This will ensure your body has enough building materials for maintenance, recovery from your workout, and then some to add muscle with.

Lastly, get enough rest.  You should go to bed and wake up at the same time EVERY DAY!  I know that stinks, especially if you are young, but your body needs rest to recover properly.  Your body doesn’t “want” to add muscle in the first place and if you don’t give it the right environment (i.e. high calorie, intense workouts, high protein, and plenty of rest) your body won’t build muscle fast at all.  That’s just the reality of it all.

Supplements: Can They Really Help Me Build Muscle Fast?

Supplements are never a substitute for diet or exercise; you don’t necessarily “need” them to build musclefast, or at all for that matter.  However, there are a number of them that can improve and accelerate your results.  There are a million and one different supplements that all claim to help with building muscle, but I will focus on some of the more effective ones:
glutamine powder

Glutamine

Protein is made of amino acids.  Glutamine is the most common amino acid found in muscle tissue.  Glutamine is to muscle what wood is to a home.  You need at least 20 grams of it a day if you want to build muscle fast.  There is usually 1 or 2 grams in 20 grams of most animal proteins.  You should optimally supplement with about 20 grams per day, with at least 5 grams of which should be right after your workout.

kre alkalyn form of creatine Creatine

This is easily the most misunderstood supplement on the market.  It can be very effective and inexpensive.  There are no negative side effects associated with normal doses of creatine despite what your ignorant friend or football coach says.  Science has shown over and over that it is completely safe and very effective.   The best form is called creatine ethyl ester.  You should take 5-10 grams of monohydrate per day or 2-5 grams of ethyl ester.

neuro clear reduces cortisol to reduce muscle wastingPhosphatidylserine (PS)

These are the “bricks” of brain cells.  With proper amount of “PS” the brain functions most effectively.  It also has the effect of lowering cortisol, the main stress hormone responsible for the destruction of muscle tissue.  Testosterone tells your body to add muscle, and cortisol tells it to subtract it.  High corisol, build muscle slowly.  Low cortisol, build muscle fast.  You should take 800 mg with fish oil about 30 minutes before your workout, but I warn you, it isn’t cheap.

isa test boosts testosterone thus increasing signal to build muscleTestosterone Boosters

There are a million and one “test” boosters out there.  They cause an increase in testosterone, the hormone that makes a man a man.  It tells your body to store muscle among other things.  Therefore, the higher your level of testosterone, the more mass you pack on.   These really shouldn’t be used by anyone under 25.  If you choose a test booster, take it as it directs on the bottle.  It’s also a good idea to take some milk thistle too because it counters some of the strain a test booster can have on your liver.

build muscle fast with wheyWhey Protein

All animal protein (including milk) will help you build muscle fast.  However, some absorb faster than others.  Following a workout, whey is superior because it absorbs (and then can be used by the body) very quickly compared to other proteins.  You should take about 50 grams of it (in water) right after your workout.  You can mix it with glutamine too.

Review 

Diet

  • Follow the food pyramid but with much more protein and more of all food groups
  • You should eat at least 1 gram of protein per day for every pound of body weight
  • Eat at least 3000 calories per day
  • Eat low fat/low sugar
  • Drink lots of water: at least a full glass of water with each meal and plenty during exercise

Exercise

  • The main muscle groups you should be concerned with are: Chest, back, shoulders, biceps, triceps, forearms, abs, quads, hamstrings, calves
  • Workouts should last no more than 45 minutes
  • Rest 1-2 minutes between sets
  • Any one exercise should be done with 1 or 2 (light) warm-up sets followed by 4-5 high intensity sets of increasing weight (2-10 reps)

Supplementation

  • Supplements are never a substitute for a poor diet or exercise program!
  • Glutamine is necessary for building muscle.  Take 20g per day, 5 of which should follow your workout.
  • Creatine increases energy in muscle tissue.  Take 5-10g of monohydrate or 2-5g ethyl ester daily.
  • Phosphatidylserine decreases muscle wasting by lowering cortisol levels.  Take 400mg pre-workout (with fish oil)
  • Testosterone boosters increase your body’s “desire” to store more muscle.  Take as directed.
  • Whey protein is the fastest absorbing protein and therefore ideal post-workout (at least 50g)

Daily Schedule

Understand that this schedule is ideal.  Clearly, not everyone can follow it exactly, but you can still build muscle fast.  For instance, if you wake up 2 hours earlier than the schedule suggests, then simply roll back all the times by 2 hours.  That being said, best results will be obtained by following the schedule as closely as possible, aside from the time issue.  Also, people tend to ignore the wake up and bed times.  I don’t care when you wake up and when you go to bed as long as they remain the same EVERY day and you go to bed at LEAST 8 hours before you must wake up.  Do not rationalize altering the sleeping part of things.  It’s more important than you think.  In fact, you can not effectively build muscle fast without allowing your body to rest and recover adequately.

7:00

-1 full glass of water

-Meal 1 (~500+ calories, 50grams protein)

10:00

-1 full glass of water

-Meal 2 (~500+ calories, 50grams protein)

1:00

-1 full glass of water

-Meal 3 (~500+ calories, 50grams protein)

4:00

-1 full glass of water

-Meal 4 (~500+ calories, 50grams protein)

6:00

-1 full glass of water

-45 minute workout

-50 grams protein (whey) , 50 grams carbs

-1 full glass of water

7:00

-1 full glass of water

-50 grams protein, 50 grams carbs

10:00

-1 full glass of water

-Meal 5 (~500+ calories with red meat)

-Bed

*This schedule is obviously for workout days.  On non-workout days the same 100 calorie meal pattern is followed throughout the day.

**Take any and all supplements within the schedule as directed on the bottle

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