Muscle is a network of tiny cells interwoven together that comes in three forms: smooth, cardiac and skeletal. Skeletal muscle is responsible for the generation of movements, and it is this muscle that you see when you flex your arm. If you want to build muscle fast, the right eating and training habits need to be followed.
Nutrients
Muscle is built from protein, and it stores glycogen for energy during workouts. Carbohydrates convert to glycogen when they are consumed. These key macronutrients are pivotal in the diet when it comes to building muscle fast. Whole wheat bread, whole grain cereal, oatmeal, beans, fruits and vegetables are examples of quality carbs. Lean beef, eggs, chicken breasts, venison, fish, low-fat dairy products and bison are quality proteins.
Multiple Meals
To build muscle fast, multiple meals need to be consumed. By following this plan, muscles receive a constant supply of nutrients. This starts first thing in the morning and continues every two to three hours throughout the day. Each meal is balanced with protein and complex carbs that get digested at a slow rate. A chicken breast on top of a salad with a whole-wheat roll is an example of this type of meal.
Hydration
Water is a necessary nutrient for daily functioning. Being that muscles are highly composed of water, that makes it even more important to get enough water in your daily diet. According to the Institute of Medicine, men should get approximately 3.7 total liters of water a day and women should get approximately 2.7 liters. This translates to approximately 120 oz. and 90 oz. respectively. Beverages that are high in sugar and caffeine should be avoided because they can add empty calories and also dehydrate your body.
Exercise Types
It's no secret that you have to lift weights to build muscle. If you want to build muscle fast, stick with compound exercises. These exercises work more muscle and involve more than one joint at a time. By doing compound exercises, you recruit multiple muscle fibers from multiple muscle groups and promote faster gains in size and strength. Bench presses, shoulder presses, pull-ups, dips, squats and deadlifts are examples. When working out, heavy weights need to be lifted to max out the muscles. Generally, eight to 12 reps and four to five sets of exercises are sufficient.
Post-Workout Nutrition
After a hard workout, muscle fibers are broken down and glycogen is depleted. To spark fast recoveries and promote the healing process, drink post-workout shakes. A common combination is whey protein with dextrose powder and creatine. The whey helps feed your muscle cells, the dextrose powder quickly restores glycogen and the creatine helps with recovery. Be aware that supplements should be used as directed. Taking too much of anything can be harmful. Also be aware of any side effects that might arise.
Sleep
Sleep is important for muscle recovery and boosting your energy. If you want to gain muscle fast, yet still stay out late partying, you're not going to get the best results. Your body releases muscle-building hormones during sleep, and you are able to physically and mentally recover from your workouts. According to the Centers for Disease Control and Prevention, adults should get seven to nine hours of sleep a night.
Tips
When you lift weights, always have a spotter on hand for assistance. This will ensure you are safely able to lift heavy weights and still meet your rep ranges with your exercises.
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