The following 10 tips are the definitive guide to building muscle fast:
1. Strength training
Weight training beats everything else for building muscle. Body-weight exercises (calisthenics), gymnastics, cardiovascular work may all build some muscle for total beginners but only by a little. This is because increasing resistance is not possible with these other forms of exercise.
2. Body Adaptation
Body muscles should be pushed out of comfort zones over time to have a reason to grow. This means training for muscle hypertrophy.
3. Use Free Weights.
It is safe (prevent from injuries), efficient (trains control and balance) and versatile (hundreds of exercises can be done with just one barbell). Most importantly, the heaviest weights can be lifted this way.
4. Do Compound and isolation exercises.
They involve many muscle groups simultaneously and induce the release of growth hormones in the body. They can be defined as exercises that involve rotary motion around more than one joint. Key compound examples are squats and deadlifts. Isolation exercise involves rotary movement around one joint, e.g dumbbell bicep curls. It helps after base strength, and muscle mass is built.
5. Train Your Legs.
One important exercise is squats, where they work out your whole body. All muscles tense and thus work as one. When squats and deadlifts are done, bigger arms are a result.
6. Do Full-Body Workouts.
Body part exercise splits with isolation exercises is fine once you’ve built a foundation. This means workouts of 1 hour each and includes exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.
7. Get Recovery.
Avoid overtraining by getting enough rest (muscles grow during rest time) and enough sleep (growth hormones are released). This means 3 body full-body workouts per foot (focus on intensity rather than duration) and aiming for an 8 hours sleep per day.
8. Eat Whole Foods.
Lower body fat will be obtained with whole foods instead of processed food.
9. Eat More.
The body needs food for optimal recovery. Six meals per day is a start, where protein is supplied consistently; muscle repair and metabolism are boosted.
10. Diet for weight gain
Eat calorie-dense food, drink whole milk, and most importantly, get enough protein.
An additional step is for you to persist.
Get stronger and record your progress until the desired outcome is achieved.
Hi, I’m Buff Bob, the author behind Bigger Muscles. My passion for fitness and health led me to create this platform dedicated to helping you achieve your muscle-building goals. With an emphasis on weight lifting, I provide comprehensive fitness plans, diet recommendations, and expert advice to enhance your overall well-being. Whether you’re a beginner or an experienced lifter, I’m here to guide you on your journey to bigger muscles and improved health. Chase gains, crush goals, and repeat – together, we’ll transform your physique and your life. Welcome to a world of strength and wellness at Bigger Muscles!
