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How to Build Muscles Faster? 3 Tips for Building Muscle

How to Build Muscles Faster? 3 Tips for Building MuscleMaking changes in your body takes time but if you have been working hard for a few months and still do not see results, it's a sign that you need to learn how to build muscles faster.

Why be stuck with a lousy workout when you can make it better? The same ideas apply to all kinds of training. The best approach is to find the right workouts and getting proper nutrition. Moreover, you need to learn the theory of muscle building before you start your workouts.

Read our guideline and find out how to build muscles faster:

The Secret to Building Muscle

The secret to building muscle is to train hard and eat smart. Eat healthy food, move a lot, and get plenty of protein and adequate sleep to build that muscle mass you desire.

The Secret to Building Muscle

A study by the American Journal of Clinical Nutrition found:

Your nutrition is even more important than your exercise program. One of the biggest myths of muscle building is that you need to eat huge numbers of calories for muscle growth. While your body certainly needs calories to grow muscles, you don't need a huge amount of calories.

Tips for building muscle

If you want to see faster results in your muscle building routine, consider these 3 major tips for building muscle:
  1. Increase number of sessions per week.
  2. Train each muscle group at least twice a week.
  3. Choose proper nutrition for faster muscle growth.

Increase number of sessions per week

A typical routine may involve the chest on Monday, the back on Tuesday, the shoulders on Wednesday, the legs on Thursday and the arms on Friday. While many people think this is the best way to build muscle, there are, in fact, more interesting options.

Muscle protein synthesis

According to National Institutes of Health:

When you train a muscle group only once a week, protein synthesis increases for a day or two after the workout sessions, then it comes back to normal soon after. And simply creating more muscle damage does not seem to lengthen this period of protein synthesis.

Protein synthesis

What's more, the increase in protein synthesis after training peaks earlier and returns to normal more quickly in trained people than in non-athletes. The consequence is that the change in protein synthesis is reduced in advanced practitioners.

In other words, when you apply directly to a muscle group only once a week, the muscles spend a few days in an "anabolic state" after the session but, if you leave an entire week between each workout of a muscle group, you miss a second (and perhaps a third) opportunity to stimulate growth and build muscles faster.

As a result, it may be more important to do several low-intensity workouts per week, rather than a single intense session.

Train each muscle group at least twice a week

Any practitioner of normal genetics thinking how to build muscles faster and as much muscle as possible, will have better results by training each muscle group at least twice a week.

Training 3 times a week

The first option is to train your whole body three times a week, alternating sessions and days off. Generally, we work on Monday, Wednesday and Friday. But training on Tuesday, Thursday and Saturday or Wednesday, Friday and Sunday, works just as well.
  • Monday: All the body
  • Tuesday: Rest
  • Wednesday: The whole body
  • Thursday: Rest
  • Friday: The whole body
  • Saturday: Rest
  • Sunday: Rest

Training 4 times a week

Option two is to train 4 days a week by doing a high/low split. You focus on the upper body on Monday, the lower body on Tuesday and you take the Wednesday to rest. Then, on Thursday, you work on the upper body, and Friday is for the lower body. You spend the weekend without workouts. Each muscle group is solicited twice a week for faster gains.
  • Monday: Upper body
  • Tuesday: Lower body
  • Wednesday: Rest
  • Thursday: Upper body
  • Friday: Lower body
  • Saturday: Rest
  • Sunday: Rest

Training 5 times a week

The third option is something called the split push / pull / legs. It requires training 4 to 5 times a week, pushing (chest, shoulders, and triceps) on a Monday, pulling (back and biceps) on a Tuesday. Then you take a day off before exercising your legs on Thursday and taking a new day off. On Saturday, you start the cycle again and practice the push session again.
  • Day 1: Chest, shoulders, triceps
  • Day 2: Back, biceps
  • Day 3: Rest
  • Day 4: Legs
  • Day 5: Rest
So, you train two days, take a rest day, practice a session, and resume a day of rest. Each muscle group is solicited every 5 days. However, as you do not train the same days each week, you need a flexible schedule.

Training 2+2 times a week

Alternatively, you can use the split-up/down to work for each muscle group 3 times a week. In this way, you train 2 days in a row, followed by a rest day, and simply repeat the process.
  • Day 1: Lower body
  • Day 2: Upper body
  • Day 3: Rest
  • Day 4: Lower body
  • Day 5: Upper body
  • Day 6: Rest
This training frequency works well if you have the ability to recover from the stress that occurs after 5 workouts per week. Not everyone is capable, so approach this type of program carefully. There are thousands of other different routines, but the ones we just saw will allow you to build muscles faster.

The main tip for building muscle: balanced nutrition

Another tip for building muscles faster is a balanced nutrition. If you do not have the proper nutrition, you can practice as hard as possible and you will not achieve any result. You have probably heard in the fitness rooms or in the online forums phrases like fast muscle building is 60% training and 40% nutrition.

Well, it's wrong; you have to focus 100% on your training and 100% on your nutrition.

Balanced nutrition

According to MensHealth magazine:

To build muscles faster it is necessary to eat a lot: at least, more than what your body needs to maintain itself. On average, you must consume a surplus of 300 to 500 calories a day.
How to build muscles quickly with proper nutrition? Generally, it becomes quite a headache when it comes to counting macronutrients and calories. That's why we are going to make your life easier: you can do it "on instinct".

Nutrition program for fast muscle growth

The method is rather easy but requires a weekly follow-up:

For example, if at noon you usually eat 1 bowl of rice and 1 steak, well eat 1 and a half bowl of rice and 2 steaks. In the end, if you increase the quantities consumed at your 3 main meals, you will eventually accumulate the calories you need.

The problem is that by doing so, you could go beyond what your body needs to build muscle, and end up gaining excess weight.

That's why you need to monitor your weight, waistline and chest size:
  1. The first rule is that your waist should not increase faster than your chest size.
  2. The second is that your weight should not move more than 0.5kg (at best) per week.
At the end of this quick weight gain program, you will have limited fat accumulation without taking the lead in calculating your macronutrients and calories daily.

Protein for faster muscle building

And the last key point is: You must consume enough protein to build muscle faster.

Protein for faster muscle building

According to WebMD:

The consumption of proteins, and therefore the presence of amino acids in the blood, will cause a reaction of your body. The human body always tends to restore balance: amino acids will be used to build muscle fiber. This is called the state of anabolism (which every practitioner seeks and cherishes so much).
It is recommended to consume 2g per every kg of body weight. For example, if you weigh 70kg, you must consume 140 grams of protein daily.

Sometimes it is not easy to get 140 grams in 3 main meals, that's why you can add protein snacks between meals, or simply use supplements for faster muscle growth like casein, egg protein, or of the carnivorous protein.

Fast muscle growth: facts and myths

Do not be deceived by what you see on the internet or in the room. Like that guy gained 20kg of dry muscle mass in a year. You will see with time that the human body has its limits and that it cannot go as fast as we believe.

Take your patience, unless you go to the dark side to transcend your limits. If you would like to try steroids for faster muscle growth, you should be aware of all possible risks, side effects and complications.

Anyway, if you would like to build muscles as fast as possible, we suggest you should focus on natural supplements for muscle growth.

Best Supplements for Muscle Growth


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Last Updated: 2021-07-08