Here’s How to Really Build Muscle Fast

build muscle and build health and looker hotter

This short article is designed to teach you how to build muscle fast.  As least as fast as reasonably possible to create 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 achieve 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 you like to know how to focus your efforts to maximize your results?  Read on!

The Basics

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 but cannot replace diet and hard work.

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 1.5 gram of protein per day for every pound of body weight.  So if you weigh 170lbs., you should eat at least 255 grams of protein per day.  That being said, more than this will not hurt you but will not provide better results either .

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 typically eat at least 4000 calories per day.  Powerlifters 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 3-4 hours throughout the day.  Each meal should consist of about 50 grams of protein, on average, 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 start consuming a whey protein shake (in water) consisting of at least 50 grams of protein and 30 grams of carbohydrates, at least half of which should be sugar (this is the one exception to the low sugar rule).  More is fine too if you need to get more protein/calories.

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.  This is isn’t to support the idea of a ‘metabolic window’ exactly.  The research shows that eating right after a workout makes virtually no difference for most people.  However, professionals do see a little bit of a benefit and you should be working out like a pro, so it applies to you too.

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.  Some really hard core dudes will wake up in the middle of the night to drink a protein shake but there isn’t much evidence to suggest this helps, although it might.

Bulk Up Fast With the Right Exercises

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 20 easy reps followed by heavy sets of about 6-8 reps.  You should also rest about 2-3 minutes between sets.  Workouts should last about 2 hours; longer WILL cause some muscle loss at worst, and stifle your gains at best.  Also, remember, you should do 6-8 reps because you can’t do more.  If you can do more, go ahead but add weight the next time around.

Example Routine to Build Muscle Fast

Bench Press

  • 135 lbs. – 20 easy reps (warm-up)
  • 135 lbs. – 20 easy reps (warm-up)
  • 225 lbs. – 6-8 reps with 2-3 minute rests for about 60 minutes

Curls (straight bar)

  • 55 lbs. – 20 easy reps (warm-up)
  • 55 lbs. – 20 easy reps (warm-up)
  • 80 lbs. – 6-8 reps with 2-3 minute rests for about 60 minutes

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 from time-to-time 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.  You should also sometimes go heavier and other times lighter.

How to Recover

First off, if you really want results, plan on working out 5 days a week.  And as I mentioned earlier, after a workout, you should consume about 50 grams of protein and carbohydrates.  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.

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 muscle fast, 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:
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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.

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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 most proven form is is the original creatine monohydrate.  You should take 5-10 grams per day.
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Phosphatidylserine (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.
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Testosterone 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.
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Whey 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 of All the Aspects You Need to Implement to Build Muscle Fast

Diet

Exercise

  • The main muscle groups you should be concerned with are: Chest, back, shoulders, biceps, triceps, forearms, abs, quads, hamstrings, calves
  • Workouts should last about 2 hours
  • Rest 2-3 minutes between sets

Supplementation

!

  • 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 (~600+ calories, 50grams protein)

10:00

-1 full glass of water

-Meal 2 (~600+ calories, 50grams protein)

1:00

-1 full glass of water

-Meal 3 (~600+ calories, 50grams protein)

4:00

-1 full glass of water

-Meal 4 (~600+ calories, 50grams protein)

6:00

-1 full glass of water

-2 hour 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 (~600+ calories with red meat)

-Bed

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

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

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