Whether getting ready for the beach, trying to impress that special someone or being just too scrawny; some people want to know how to build muscles fast. This article is for people who want to have a nice looking muscular body and who would like to get there in a relatively short period of time.
Building muscles fast requires a lot more than just pumping iron at your local gym or in your basement. There are many elements that you to need to consider in order to get the body that you desire, such as…
- the right diet (knowing what kinds of food you need to help reach your goal)
- the right amount of meals (three meals and two or three snacks a day)
- the right type of exercises (different exercises for different parts of your body)
- the right amount of sets and reps (depends on your goal, your body, and you)
- the right amount of rest between sets (strength or size of your muscles)
- the right form (performing an exercise incorrectly can cause more harm than good)
Having a clear understanding of these elements will lessen the amount of time it takes to build muscles fast. It is actually possible to pack on as much as 20 or more pounds in as little as 8 to 10 weeks. Naturally you need to follow all the above elements for this to happen.
Now, let’s break down this information on how to build muscles fast a bit further, especially the right diet. Most diet plans for building muscle are very similar. You should have a regular diet that includes various proteins, fruits and vegetables, carbohydrates, and good fats.
Whole proteins are essential as they actually build muscle and maintain strength. Whole proteins can be found in eggs, meat, fish, cheese, and milk.
Fruits and vegetables contain a lot of vitamins and minerals that really help to recover from your workouts.
Carbohydrates are an important part of your diet because they provide you with the energy you’ll need during your workouts. Some of the good carbohydrates include, brown rice, sweet potatoes, oats (also reduce cholesterol), wholegrain bread, and wholegrain pasta.
Good fats are monounsaturated fats and polyunsaturated fats. They are good for your health and can be found in olive oil (extra virgin is better), corn oil, sunflower oil, nuts, tuna, salmon, and tofu.
If you want to put on weight and muscle, you should consider eating snacks between each of your meals. These snacks are similar in size to your main meals, so basically eat less more often.
How to build muscles fast can be a little complicated as you’ve probably figured out by now, but knowing how much weight you should start out with and how many sets and reps might help or it might even complicate matter more.
I’ve read that science has actually figured out a way for us to determine how much weight you should lift. Science claims that by lifting between 60 to 80 percent of your 1 rep max is the most efficient way to build muscle. But they really didn’t explain how to figure out your 1 rep max.
So, what do you need to do to figure out your 1 rep max? Basically, if you can lift 60-80 percent of your maximum, you should be able to do between 10 and 20 reps. This will allow you to build strength but you wont see a lot of definition or huge biceps, etc. However, by lifting from 80 percent and above you will have to lower the number or reps which will increase your strength and muscle size.
Once you’ve found your 1 rep max (the weight that you feel you can lift without causing damage to your muscles), start with just one set if you’re a beginner and work up to two or three sets. When you feel comfortable with three sets at the same weight, then add some weight and start the process again.
Also, how to build muscles fast includes the amount of rest between sets and how to perform the exercise correctly. I personally think that the amount of rest between sets lies with the individual. Some people’s muscles rest quicker than others. There are some bodybuilders who insist on only a 30 second rest, while others talk about a 2 or 3 minute rest. Try different times of rest and choose the one that most suits you.
Knowing how to build muscles fast is a growing interest, and I hope that I can continue to help by sharing new methods of weight training, the latest diets for building muscle, and innovative ways to keep fit and healthy.