How to Build Muscle Fast (For Men)
Listen up, men! That lean, ripped look is now within your reach!
Rather than fiddling around with those dumbbells and half-heartedly jogging on the treadmill, you can make the most out of you bodybuilding exercises with these easy-to-use muscle building strategies.
Easy Muscle-Building Strategies
Eat a Well-Balanced Diet of Fruits and Vegetables Many people are under the impression that muscles are made completely of protein, and therefore require a high-protein diet in order to achieve the best results – which is simply not true.
While protein is definitely important for building strong muscles, your body also needs a good selection of vitamins, minerals, antioxidants, carbs, and fats in order to stay in peak condition.
If you’re caloric deficient, putting on muscle will be especially difficult because your body will begin breaking down muscle proteins for energy. On the other hand, if you’re eating too many fats and sweets, you won’t be able to see your hard-earned muscles beneath that layer of fat under your skin.
Stay Hydrated: Your muscles are made largely of water, and during intense exercise activities, your water stores may become depleted via sweat. In order to keep your muscles functioning at their peak, it’s important that you consume plenty of water before, during, and after each workout.
Experts recommended that on top of your regular 8-10 glasses of water each day, you should also be drinking an additional 12 to 16 oz (1 to 2 cups) of water for every 15 minutes of vigorous exercise.
Supplement with a Testosterone Booster: Testosterone is man’s secret to muscle-building success, and if you’re looking to build that bigger, stronger body in a short amount of time, then you may need to amp up your manliest hormone.
This hormone will not only increase lean muscle mass and strength, but can stimulate libido, energy levels, and mental focus as well.
There are multiple testosterone boosters available that can show you how to build muscle fast, but only the best formulas will contain a clinically proven blend of all-natural and clinically proven ingredients such as amino acids, HGH-releasing herbs, and thermogenic stimulants.
Start Strength Training: When it comes to building muscle, hitting the gym on a regular basis is a no-brainer.
According to Kent Adams, PhD and director of the exercise physiology lab at California State University, “You don’t have to train like a maniac. Just start a reasonable, individualized resistance training plan.”
Strength training can be dividing into three different principles: the overload principle, the tension principle, and the specificity principle.
The overload principle focuses on overloading the muscles, working with your muscles full range of motion in order to strengthen muscle fibers.
The tension principle, as its name implies, uses resistance to create tension (through weights or through your own body weight).
The third principle, the specificity principle, is focused on training one specific muscle group – however, it’s recommended that you work all major muscle groups in order to get the best results.
Whatever you choose, make sure that you focus on challenging your muscles on a regular basis in order to encourage muscle growth.
Focus on Different Muscle Groups: Intense weight training can create tiny muscle tears in your connective tissues, resulting in next day muscle soreness. In order to give your body ample time to recover while still working out on a regular basis, experts recommended that you divide your strength training sessions into different groups.
For example: Day one, focus on upper body – chest triceps and shoulders. Day two, focus on core muscles such as abs and back. Day, three, quads and hamstrings (lower body) . . .you get the idea.
Get Plenty of Sleep Each Night: In order to boost your muscle building results, your body is going to need a break now and again to recover from all that strength training. During your downtime, your body releases energy-restoring and tissue-repairing hormones that can help you adapt to the added physical stress on the body, but in order to do so, your body needs to get adequate amounts of sleep each night.
Note: If you’re working your body so hard that you find it difficult to sleep each night and you’re so sore the next day that you can barely move, then you could be overtraining. Overtraining will hinder your muscle-building results and increase your risk of injury.
Conclusion
These tips for men can show you how to build muscle fast safely and effectively, while making the most out of each workout. The key to sculpting that perfect body that you’ve always wanted lies in your ability to listen to your body and give it the special care it needs in order to stay healthy.