While building muscle mass may be the most popular health trend nowadays, it’s definitely not an easy task. To build muscle, there are multiple variables like training and nutrition that need to be aligned well.
To build muscle mass fast, it’s essential to know the importance of rest. If you want to achieve the muscle and size you want, you need to take care of your body to maintain the results for years to come.
While trying to figure out how to build muscle mass faster, it’s also essential to know how muscles work. When you are trying to bulk up, your muscles use more energy than they normally would. To build muscle mass, you require a positive energy balance. This means that you need to take in more calories than you burn. You also have to make sure that you give your muscles enough rest before all the heavy lifting to give them ample time to recover and rebuild themselves.
In this article, we will discuss how to build muscle mass faster when starting out.
#1 Start Your Workout With A Drink
When you take a pre workout supplement drink like a shake containing carbohydrates and amino acids, protein synthesis increases.
Drinking an energy shake before a workout leads to a greater uptake of amino acids in the muscles since exercise increases the blood flow to your tissues. Your body’s increased protein absorption helps in building muscle mass.
Several studies also stated that certain ingredients like amino acids, B vitamins, and caffeine help boost energy and athletic performance. There are many benefits that one can get by kicking off a workout with these supplements.
#2 Increase Your Protein Intake
To build muscles and increase muscle mass, it’s important to take 1g of protein per 500g of your body weight. Protein is the building block of your muscles. When you are trying to build muscle mass, it’s essential to increase your protein intake. You may take them in the form of protein supplements.
There are different types of protein supplements available such as whey isolate, whey concentrate, egg white, casein protein, and soy protein. Each one of these supplements contains a unique mix of amino acids. You have to make sure that you are taking in the right amount of protein consistently to achieve maximum results. By taking in protein daily, you can increase the size of your muscles, improve your metabolism, and help repair damaged tissues.
#3 Focus On Multiple Joint Movements While Training
If you’re aiming to increase muscle mass, it’s essential to focus on multi-joint movements. To do this, you have to focus on exercises that challenge multiple joints and muscles at once. Multiple joint movement exercises can increase muscle mass as it allows you to use several muscles together. This is a key stimulator for muscle growth.
To increase multi-joint movements in your workout, add more squats, deadlifts, and pullups to your exercise routine. These exercises help you use multiple muscle groups at once, thereby improving muscle growth.
#4 Focus On Resistance Training
Resistance training is one of the best ways to build muscle and burn fat. Weight lifting will only help build muscle on one side of your body at a time. To achieve a truly effective workout, you should combine resistance training with anaerobic exercises or high-intensity interval training.
A good reason to combine resistance training with interval training is that the latter is easier on the body than purely cardio training. By combining this type of training with a good weightlifting routine, you are encouraging muscle growth during each workout session. It can also impact anaerobic performance, helping you increase lean muscle faster.
When you combine resistance training with interval training, not only are you getting a better workout, but also developing your metabolism which is how your body burns fat faster. Your metabolism is responsible for regulating your blood glucose levels. If you are trying to lose weight, you can do more than just eat right and exercise—you can also speed up your metabolism by adding resistance training to your diet.
#5 Eat Small Meals Throughout The Day
To build muscle faster when starting out, don’t forget to have five to six meals a day. Fasting for long periods can limit the rate at which your body synthesizes protein. Having good quality meals consisting of protein and carbs every three hours can help you build muscle and boost your metabolism. Moreover, staying healthy is not only about the calories you burn but also the amount of food you eat.
To achieve this, you may divide your daily calorie intake into six small meals throughout the day. Make sure to consume lots of whole foods and proteins to increase muscle mass.
If you are serious about your weight training, then you must remember that rest is very essential for muscle growth. The first thing to keep in mind is that muscle growth requires resting between training sessions. Your body needs time to heal and repair the muscle damage dealt during your training session. This is the reason why many professional bodybuilders spend at least a week away from their training routine before hitting the gym as usual.
Resting between training sessions allows your body time to recover and build new muscles. It is also important for your body to be able to keep up with your goals. If you are trying to gain weight, then you need to be dedicated to your workouts and train your body for that objective. To maximize the benefits of rest, it is important that you plan out the best schedule possible for muscle gain.
When you’re starting out with a workout that focuses on building muscle mass, it’s essential to focus on factors like increasing your protein intake, taking a pre-workout supplement to boost muscle mass, and eating several small meals throughout the day.
While nutrition plays a crucial role in building muscle mass, your dedication to training can also have an impact on your body’s capacity to build muscle mass faster. Therefore, it’s essential to focus on multiple joint movements and resistance training.
Another factor that plays an important role in ensuring that you gain optimal benefits from your workout is the amount of rest you get. You should only train when you feel rested and not before your body is ready. Plan your days off so that you can maximize the benefits of rest between workouts. When you do that, you will be able to achieve your goals at the soonest possible time.
Nick Screeton – LEP Fitness