Let me start by saying that growing a large amount of muscle mass takes time. After all, your body is only naturally of growing muscle mass at a certain pace. This article is going to cover our six best tips for expediting the muscle building process so that you can get big fast.
Remember, commitment and consistency are the keys when you’re building muscle. Get serious about your workout efforts and prepare to maximize each and every training session. However, don’t assume that more or longer workout sessions will expedite your gains. At the end of the day, it’s about the quality of your workouts, not the time of them.
Let’s take a look at our 5 best tips to get big fast:
- Increase Your Food Intake
The chances are that you need increase your food consumption. The number one mistake that athletes make when building muscle mass is their nutrition, not their actual workouts. The rule of thumb is that you should consume 15 to 20 times your bodyweight in calories each day when you’re trying to get big.
However, it’s not just about the amount of calories, you need to be eating right types of calories as well. The right balance of protein to carbs to fats. In general, your protein intake should be between 1.5 to 1.7 times your bodyweight each day. Protein is the building block of all muscle mass, which makes it especially important. If you eat too many carbs and/or fats without enough protein, your body will pack on fat – not muscle mass.
Protein is what allows your muscles to grow. This is why protein shakes are so popular in the bodybuilding and health and fitness worlds. Protein is a natural component of lot of the foods we eat, including meats, fish, and nuts. In order to prevent losing the protein that’s in your muscles, be sure to take protein after working out. Being consistent about ingesting protein after a workout is vital if you want to see real results.
However, keep in mind that you can’t completely cut out carbs and fats from your diet. Carbs provide the body with an energy source. A insufficiency of carbs will cause the body to burn protein for energy and prevent the body from building muscle.
Fat is also needed as part of a healthy diet, but make sure you’re consuming the good type of fat. This is because high testosterone levels – the hormone that encourages muscle growth, is triggered by the consumption of saturated and monounsaturated fat.
- Make Sure You’re Sleeping Enough
Thanks to today’s active lifestyles, getting enough sleep often becomes one of the key elements that allow us to build muscle that we often overlook. But, getting plenty of rest is almost as important as working out itself. When you’re consistently performing an intense workout routine, allowing your body time to recover is essential. During sleep, the body recharges and grows. It also replenishes nutrients and your muscles will have time to repair and grow stronger.
Experts suggest between 7 to 8 hours of sleep every night. However, most people don’t get that much. If you want to get big fast, a consistent sleep schedule is important. Getting in the rhythm of going to bed and waking up consistently at the same time each day will go a long way to building muscle mass.
One of the major hindrances that prevent us from getting enough sleep is often our electronics. Try turning off your smartphone, tablet and all electronic devices at least 30 minutes before bedtime.
- Lift Heavy
If you’ve been lifting weight for a while, you have realized that unless you increase the weight that you lift you’ll eventually hit a plateau and your muscles will stop growing. You have to consistently increase the amount of weight that you lift as you train to continuously challenge your muscles and promote their growth.
Of course, before you can lift heavier weights, you’ll need to get stronger, which you can only get by repetitions, consistency, and a proper diet. The ideal diet will combine lifting heavy and lifting for reps. Lifting faster for reps promotes growth in the muscle fibers. Just be careful and make sure that you can manage the weight that you’re lifting. Always be sure to include some exercises that require faster repetitions to encourage your muscles to get bigger.
- Muscle Confusion is Key
We touched on muscle confusion slightly above. Alternating and incorporating differing weights and repetitions will cause muscle confusion and help you avoid muscle confusion. However, changing your weight and repetitions isn’t the only way to cause muscle confusion.
You must also change your entire routine every once in a while. The general rule is at least once per month. Changes include the number of sets and/or reps, the actual exercises you do, how often you work out, the time at which you workout, and the intensity at which you workout.
- Avoid Injuries by Focusing on Form
Weight training is essentially the only way to get stronger and lose fat simultaneously. However, sustaining an injury will abruptly halt your progress and prevent you from reaching your goals. Improper form is the number one reason why people who consistently hit the gym don’t see the results they work for.
It’s never a bad idea to consult with a professional trainer when you’re just starting to weight train. A quick session to work on your form can go a very long way when it comes to minimizing your injury risk. Most gyms offer a consultation when you sign up and this is one of the primary reasons.
Another idea you may want to consider is lifting with a partner. This will help keep you motivated and ensure that you can safely lift heavier weights.
At the end of the day, you can only get stronger by lifting weights and giving your body the nutrients it needs. If you aren’t already, make sure that you’re consuming enough protein and consider adding a protein supplement to your regime. Consistently hit the gym four to six times per week. Keep in mind that your body builds muscle mass while you’re resting, not while your lifting. So, get plenty of rest each night and take at least one off day each week.
Change your routine at least once per week. Alter your workouts to incorporate to create muscle confusion and keep your gains coming. Always warm up and cool down, use proper form, and lift an appropriate amount of weight. If you can follow these five simple tips, the only thing left to do is show up at the gym. Protein helps you get big fast. This is why protein shakes are so popular in the bodybuilding and health and fitness worlds. Protein is naturally in a lot of the foods we eat, including meats, fish, and nuts.
In order to lose protein in your muscles, be sure to take protein after working out. Being consistent about ingesting protein after a workout is vital if you want to see real results. All in all, most people take more protein everyday than the recommended amount, so check your protein intake and adjust the amount you put in your after-workout shakes to avoid overloading.