Building muscle fast involves a multi-faceted approach. Other than the obvious fact that you need to lift weights, you also have to pay strict attention to what you eat. Muscle, and every other cell in the human body, is created on the foods you consume. The healthier the choices you make and the more discipline you have, the better your results will be with your program.
Step 1
Eat foods that are quality sources of complex carbohydrates, protein and essential fats. Include lean beef, eggs, low-fat dairy, chicken breasts, turkey tenderloins, whole grains, fruits, vegetables, beans, nuts and oils in your diet. Keep your intake of fatty, greasy and sugary foods to a minimum.
Step 2
Increase your meal frequency. Have a balanced meal as soon as you wake up and keep eating every two to three hours for the rest of the day. Combine protein and complex carbs with each meal. A lean bison burger on a whole-wheat bun with lettuce, tomato and ketchup is a meal example.
Step 3
Drink more water to hydrate your muscles and flush toxins from your system. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters. Avoid large quantities of energy drinks, coffee, sweetened teas, cola, alcohol and any other beverage that causes dehydration.
Step 4
Execute compound, or multi-joint, exercises instead of isolation exercises. Target your entire body with bench presses, overhead push presses, bent-over rows, dips, squats and deadlifts.
Step 5
Lift the heaviest weights you can manage to get the best results from your exercises. Use a resistance that will allow you to only get eight to 12 repetitions with good form. Have a training partner on hand for assistance as needed. Execute four or five sets of your exercises and take two days off between your workouts.
Step 6
Replenish your glycogen storage and boost your recovery by drinking a post-workout shake. Mix a scoop of whey protein powder with creatine, dextrose powder and ice-cold water in a shaker cup. Drink it immediately following your workouts.
Step 7
Increase your energy levels and further recover from your workouts by getting enough sleep. The Centers for Disease Control recommend that adults get seven to nine hours of sleep a night. Sleep in a dark, comfortable location where there is little noise.
Tips and Warnings
- Compound exercises work more than one muscle at a time, leading to faster gains in strength and size. Isolation exercises, which only work one muscle at a time, do not achieve this. Glycogen is the stored form of carbohydrates, which your body uses for energy during workouts. The dextrose powder in the post-workout shake will help restore used-up glycogen. The whey protein and creatine will promote muscle recovery. Look for dextrose, creatine and whey at your local supplement store.
- Make sure to use supplements as directed. Taking high amounts can lead to harmful side effects. Consult your doctor before beginning any new diet, supplement or exercise regimen.
Things You'll Need
- Shaker cup
- Whey protein powder
- Dextrose powder
- Creatine
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