How To Build Muscles Fast? Deeper Understanding for Maximum Results!
Bodybuilding is arguably one of the best training methods to improve aesthetics and physique of a human body. Although, enthusiasts alike fail to understand the core of the necessary approaches and methods of muscle growth. Some end up wasting their time and energy going to the gym, and be inefficient with their training.
There are no specific rules as it can be different for everybody because, you could be a hard-gainer that no matter how much calories you intake, you don’t see immediate massive results. Of course, there are also people that naturally gains muscle and fat quickly. Certain variables need to be considered in taking the path to a new and better body for yourself.
To this day, there is still quite a population of people that are sadly misinformed when it comes to muscle growth, and how it adapts to physical stress and trauma through workouts. Through it, many believe that steroids are the only way to get huge quickly. Pay attention to the article as we state on How to Build Muscle Fast wisely.
Now that you have been provided with sufficient knowledge in understanding muscle growth, it is about time to put it into action. What is about to be stated are just basic principles of training that can manipulate along your progression. You can opt to make your programs out of these methods. There are no set "rules" to follow, but it is just that we want to educate you better when it comes to building muscle. All of which that will be stated could be different for others, so please be guided accordingly with the following variables.
When it comes to the number sets, it is more favorable to do 3-4 sets. Despite the fact that classic bodybuilders do five sets, there is no scientific sound research of actually doing more sets. It is only recommended if you are willing to have more strength than muscle size. Warm-up sets are not included, and it could confuse you with some programs that require 5 or even six sets for a particular exercise. It is only the first 2-3 sets are the warm-ups, and the remaining sets are obviously the working sets.
Concerning the sets of your workouts, the rep range is considerably critical due to the hypertrophy that is needed for your muscle to grow. A considerable rep range would be 8-12. It optimizes a hypertrophic response, and have a significant impact on anabolic processes. Also, higher rep schemes allow you to focus on the muscles. A lower rep-range scheme is more favorable for those want to achieve strength over muscle size than a bigger muscle mass. Your body relies on the glycogen energy source system, which leads to the lactic acid build up. When the lactic acid builds up in large amounts, it conducts a surge of anabolic hormones within the body which is the growth hormone and the testosterone. It will occur that you be sore after a day from a workout, but it is just simply a new muscle tissue production. The fast-twitch fibers will benefit with an 8 to 12 rep range.
Be careful not to exceed fifteen reps because, it has significant drawbacks; it doesn't recruit fast-twitch muscle fibers, and it is not appropriate for progressive overload. High rep range would only beneficial for muscle endurance type of training. In the same way, it is reasonable to apply high-rep range for sports-specific adaptations to perform better through sports or game that lasts for long durations. It is not the desired range for those whose objective is to increase his/her muscle size.
After planning your volume for your routine, you have to consider the amount of intensity that you will do. The percentages of your lifts are directly related with the reps you can perform. Ideally, 65%-75% percent of your one-rep max will suffice the hypertrophic response needed for muscle growth. It is proven that the greatest muscle gains are made with moderate intensity. If, however, your weight load or intensity is 80% or higher, myofibrillar hypertrophy will come into play. It just simply means, that you will gain more strength since it involves an increase in the contractile tissue.
As mentioned, progressive overload is needed for you to continue making muscle gains, and at the same time acquiring more strength. As much as possible, try to have a 5-10 pound increment weekly. It is a slow but sure process that will guide you to be massive.
Moderate weight load is reasonable because of the time under tension you can do. The control of the eccentric and concentric phases of the movement will allow more glycogen activation, and it will provide anabolic stimulation to the muscles.
FREQUENCY PER MUSCLE GROUP
The body-part split type of training is the most common amongst all methods in bodybuilding. Doing the method mentioned above will concentrate on that muscle, and give an ample time of recovery before hitting the same muscle group again. However, it is not an efficient way of training. Every single qualified trainers and coach suggest to training the muscle group twice per week. In addition to that, it applies to all levels of bodybuilders from beginners, intermediate, and advanced athletes.
A sample split would be an Upper and Lower body split. For example, on Monday you work on your upper body (i.e. chest, shoulders, back, and arms), and on Tuesday you will execute (Quadriceps, Hamstrings, Calves and Glutes). Then, you can recover on Wednesday, and repeat the same body part for Thursday and Friday. It is your decision to make if you desire to rest on the weekend, or you may rest on Saturday and start for the second week on Sunday immediately.
Honestly, this variant is controversial if it is required to reach or even attempt training to failure to grow muscle quickly. Failure occurs when the muscle can’t exert enough force or effort during the concentric phase of the movement. It receives criticism that training to failure is no use because, it will just only exhaust the muscle, and it won't lead to any development in the future. Others would state that it is the critical way of training for rapid muscle growth.
Some researchers say that training to failure increase the levels of catabolic hormones, and drastically suppresses any form of anabolic growth factors such as the IGF. In simple terms, it slows down any increase in the long run. Oher experts state that progressing through failure elevated the levels of nucleotide adenosine monophosphate (AMP) compared to non-failure training. Furthermore, escalated EMP would show that the cell is drained, and protein synthesis decreases.
Through failure, lactic acid increases as it is essential for muscle growth because it activates intramuscular growth factors. Another benefit is that you smaller muscle fibers experience fatigue toward the completion of the set. Eventually, your nervous system would utilize your body's larger fast-twitch muscle fibers. You have to be careful as you might bring yourself into central fatigue. When it occurs, your capacity to work in your next exercises will decrease greatly. You will just notice that your reps are getting lower and lower every set. It is highly possible the latter would occur, so it would be the right time to introduce yourself to forced reps or drop sets.
- Forced Reps– A spotter or a training partner would be of great help to assist you with this method. When you are about to fail on the current rep, your partner would then help you to exert effort to complete the set.
- Drop sets – this method is applicable if nobody is available to help you. All you need to do is lower the weight on the following sets, and perform more reps to maximize the use of your muscle fibers.
In conclusion with this variant, you may apply training to failure, but there are only certain times that you can do it.
COMPOUND OR ISOLATION
When creating a bodybuilding routine, you have to figure out which ones would highly favor fast muscle gain. It could be categorized as a multi-joint or a single-joint movement. To this date, it is still an ideal argument amongst the practitioners in the muscle-building particular type of training. In fact, both compound and isolation movements are supposed to be included in your training as they have different benefits from one another.
Isolation Exercises – isolation movements favor single joint exercises in which only a single muscle group is engaged itself. It is done with minimal or without the inclusion of supporting muscle groups. Usually, any exercise that applies curling, raising or extending is considered an isolation exercise that affects one particular muscle group whether if it is a major or a minor area.
It is important to include it in your training as it is beneficial to aid any muscle imbalances that your body features. More so, it allows you to train the muscle through its full range of motion to a maximum extent. Also, it aids in the development of your focus to that particular muscle group, and you allow yourself to work on the muscle more efficiently. Your mind can generate the amount force you exert on that muscle as it is connected your brain by the nerves. All of it leads to working your muscles thoroughly. Effectively training your muscle through isolation movements will maximally stimulate the fibers.
Compound exercises – It is a multi-joint movement that utilizes more than one major muscle. It recruits other smaller muscles to secondarily move with the main muscle group that is being targeted. Bench press, squats, deadlifts and overhead press are the perfect examples of compound exercises.
Unlike the isolation exercises which are only supplementary movements, compound exercises are considered primary workouts. In effect, you have to include more compounds to gain more muscle. According to researchers, multi-joint movements allows your body to release growth hormones. Having that said, it is widely considered and proven that it is effective to recruit more overall muscle fibers, thus allowing heavier weight load capacity. Despite the fact that it requires significant stabilization, a training session should start with compound exercise as the primary movement. It’s physically taxing to the body's performance, so it only means that you have all the "fresh" energy to perform the exercise at your maximum intensity. Doing such will result in a greater release of anabolic hormones.
It will still depend on your preference because there are lifters who would only perform compound exercises and still get the results they work hard for and vice versa. Just ensure that you don't cheat your reps, and maintain the proper form for each exercise.
SAMPLE EXERCISES (KEEP IT SIMPLE)
Squats – The best leg workout known to man. It is a whole-body exercise that can strengthen and build other parts not just the legs. If you go heavy on this lift, try protecting yourself by using a weightlifting belt or knee sleeves to prevent injuries.
Deadlift – another mass and strength builder exercise. It doesn't just prioritize you back muscles, but it engages your glutes, arms, legs, and core. It is a very simple move to execute, but it is also a great testosterone booster. I can suggest using lifting straps if ever your grip is starting to fail throughout the sets.
Bench Press – is the king of all chest builders. It is a classic and a very popular to everyone, and lifters would love to do it on a Monday. There are different varieties of bench presses, or just an adjustable weight bench if you want to work on different angles. Use wrist wraps when you are trying to progress and to avoid injuries.
Bent Over Rows – This is to give you that thickness to your latissimus dorsi. You can do a single arm or dumbbell variation, or the barbell bent over row. Both versions will engage the same area.
Bicep curls – any variation of the bicep curls will give you that arm density that you've always wanted to see through your mirror. Remember to always squeeze every rep and a full range of motion for optimal bicep growth.
Dips – I want to include this on the list because it is a triceps and shoulder exercise that builds pushing strength. It is also a body weight movement, but there machines that simulate a dipping movement as well.
Shoulder Press – you may opt to do standing or sitting down either with a barbell or dumbbells. It builds your overall shoulder size from the back to front delts, and also increases the size of your trapezius muscles.
DIET AND NUTRITION
Training is truthfully the easiest part of muscle growth, but feeding your muscles healthy food is crucial for gaining mass. Your diet will determine the result of how aesthetic you desire your body to be. Put it this way, you can search for a tried and tested workout program, but if you don't feed yourself right, you won't gain – at all.
BASIC BODYBUILDING SUPPLEMENTATION
Supplements come in handy if you have a tight schedule that only requires you to have meals on the go. Moreover, if ever you fail to obtain food that has low nutritional contents, supplements are always around to aid you with the minerals or vitamins that you are in deficit. Just take not to replace it with a whole-food because it is only a supplement, not a replacement. Some have strong, active ingredients that are very harmful to our body, and could cause serious side effects if not taken in moderation. If you have had any severe reaction from taking supplements in the past, consult your doctor or physician for advice.
1. WHEY PROTEIN SHAKE
Whey is the liquid extract that separates from the milk during cheese production. It also digested and synthesized in our body quickly, which makes it an ideal protein supplement for bodybuilders. Depending on the companies, some contain ingredients that may be beneficial to our health such as reducing the risk of diabetes, decrease inflammation, and lower blood pressure.
You must know that there are different kinds of protein shakes namely whey protein concentrate (WPC), whey protein isolate (WSP), and whey protein hydrolysate. Don't worry because all of the types mentioned above will still build you muscle.
- WPC is the cheapest form of whey available in the market. For obvious reasons, it's been saturated to contain protein primarily. It is commonly used for baking specifically if it is the lower concentrates for culinary reasons. If it has more protein concentrate, then it is usually the type of what they use in the industry to manufacture protein shakes. Aside from being a cheap variety, it is almost effortless to mix natural and artificial flavors which make it appealing to customers.
- WPI, like the WPC, also contain 90% protein, but through the process, they filter out fat and lactose. In contrast to the WPC, you may opt to purchase a WPI product if your goal is to build lean muscle. It is quite expensive than a WPC product, as it goes through chemical filtering processes.
- WPH is a faster-digesting whey protein because your body initially hydrolyses proteins before it could be synthesized, so your body skips a few processes of digesting the macronutrient. In contrast with the previous whey variants, WPH can produce 28%-30% more insulin. Having that said, your body can recover faster due to its ability to spike the insulin levels.
There has been a debate about when is the best time to drink a protein shake to achieve its optimal effect. Many of us have been influenced by intaking it immediately after a workout, and others would also add that there is a 30-minutes allowance. Researchers have concluded that the time frame that your muscle can synthesize protein is from 24-48 hours after your workout, so there's no rush to intake your protein shake. In short, you may have a serving whenever you desire to as long as you don't exceed the recommended servings, and if there is no available protein source nearby.
Creatine is one of the most high-selling supplement to date. It is a straight-forward product that is highly effective amongst athletes. The effect has been very rewarding for overall performance and muscle growth. Considering the fact that it is a nonessential dietary supplement, it is found in meat and fishes. Once consumed, it synthesizes through the liver, and it would then be released into our bloodstream and be induced in our muscle cells. While it flows through the muscle, it will transform into creatine phosphate that gives a spike in ATP levels. With that said, consumers of the said product recover faster while resting in between their workout sets.
Creatine is subject to boost your muscle strength as studies show that it can rapidly increase your one-rep max no matter what workout program you choose to train. Compared to a non-user, it also very efficient for people who execute hypertrophy specific training as it aids blood flow and anabolic properties. Numerous universities and researchers conducted a test, and they resulted that powerlifter taking creatine would increase 6-10 pounds of muscle mass or lean body weight.
Rumor has it that over consuming creatine would lead to serious liver and kidney damage. In fact, there have been no cases of liver and renal failure due to creatine intake. However, it is possible to have frequent muscle cramps if you fail hydrate yourself sufficiently while going through a creatine cycle. Also, take fast-digesting carbohydrates along with creatine for optimal results. A suggested dosage on training days would be 5 grams a serving before and after a workout. On off days, it recommendable to take a single serving.
3. BRANCH-CHAINED AMINO ACIDS (BCAAs)
As we know, Protein consists of different kinds of amino acids. Having that said, BCAA is known to be the "building blocks" as it contains the three essential amino acids namely leucine, isoleucine, and valine. It boosts your muscle’s growth quicker than not taking one. Although, many people don’t quite understand how the BCAA works around the body. It is a highly effective supplement that has been around for a long time.
As in you ingest amino acids, they primarily go to the liver, and consequently, it breaks down for an energy source or repair muscle tissues. What differs it from BCAA is that it goes directly to your muscles and does the latter function. BCAA can help you prolong your workouts, and at the same time, "refueling" your energy as your training gets more intense. Having hat said it is also meant to delay fatigue while working out. In short, trainers are physically and mentally focused when lifting weights or performing their routine.
The amino acid leucine is proven to elevate the rate of muscle growth by regulating muscle protein synthesis. Moreover, it is also an insulin booster which is known to be an anabolic hormone. In another sense, it enhances muscle development by promoting growth hormones. Simply states that the more growth hormone levels your body produces, the faster your muscle grows.
Other vitamins and minerals are usually found BCAA products. Some of which are Zinc, Chromium, and Vitamins, and depending on the manufacturer, they would tend to add Vitamin B complex to the ingredient. In other words, BCAA's have loads of benefits such slowing down muscle breakdowns, insulin regulation, strengthen nervous systems, and boosts glycogen production.
A recommended intake of BCAAs is about 5-10 grams per serving during your workouts. Depending on your fitness goals, you may opt to take BCAA’s first thing in the morning to halt the catabolic process from your slumber.
Bodybuilding is mentally and physically tasking. If you don't have the right attitude, mindset, and discipline on how to grow your muscle fast, you will end up wasting all of your time, effort and money. All of which that have been mentioned need to work together harmoniously. You can train as hard as you want, but without the right nutrition, minimal results will occur. What I tried to do is to educate you, and help you understand how does a muscle grow. Continue to feed your knowledge, and help your friends out by sharing this article. If you have other methods that are not mentioned here, your comments would be of great help.
Author: Gregory Brown
I’m Gregory Brown, chief editor at ConstructMuscles.com
I spend half of my time in this blog while the other half on being physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, I’ve been motivated to become a fitness enthusiast. It also was what gave me the self-confidence and assurance within myself both physically and psychologically.