Top Four Ways to Build Muscle Fast
Some people spend years at the gym trying to put on muscle or get more toned, but no matter what they do they just can’t seem to make it happen. Whether you want to bulk up, define your calves, enhance your chest, or achieve any other muscle-building goal, here are 4 tips from the team at GoalsRx to building muscle—fast.
Single joint movements like biceps curls or triceps extensions do not build muscle quickly. Yes, it may seem like the easy route, and bicep curls are fun, but if you want to notice a real difference in your muscles, you have to do more to challenge your body.
Make sure to include a full range of multi-joint training exercises like squats, deadlifts, pullups, and bench presses. This will stimulate multiple muscle groups at once, and if you want to grow, this is the best way to do it.
This might seem straightforward, but a lot of people tend to focus on cardio at the gym. In order to significantly increase muscle mass, you have to tear muscle fibers, and the only way to do that is by subjecting your muscles to external forces to which they are not accustomed. Unless you work in a job with heavy, manual labor, you need to lift a variety of barbells, dumbbells and use weightlifting machines to see significant improvements.
Remember, you want to gain body mass, not lose it. If you want to gain 1–2 lbs a week, you will need to eat 500–1,000 extra calories a day to get the optimal calories needed each week. But don’t just pig out—consume calories from healthy sources like grass-fed beef, avocados and coconut milk, and healthy carbs such as sweet potatoes and yams.
Aim to finish every workout feeling great—not exhausted. If you train hard every day, your body doesn’t get a chance to grow. Limit your weight room workouts to 12–20 total sets of work.
Of course, that doesn’t mean you can’t do the occasional brutal workout. Just never do back-to-back days of this workout. You need recovery to grow. Constantly training to the point of exhaustion will be counterproductive to the recovery process you need for muscle growth.
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