Building muscle fast means creating a muscle growth stimulus in the gym, then supplying your body with the proper nutrition to repair muscles, making them bigger and stronger. With the right training and nutrition, you can literally be bigger at every workout. By understanding the training and nutrition variables that you can use for fast muscle gain, you will soon be inundated with questions by your fellow gym members as to what you are doing differently and the kinds of supplements you are taking. The addition of a few helpful natural supplements will have you gaining muscle like never before. Follow a few simple guidelines to build muscle fast.
Step 1
Perform a weight-training workout three to five days per week. Training sessions should not exceed 60 minutes because this is the time when the muscle-building hormone testosterone plummets and the catabolic stress hormone cortisol takes over. Cortisol can prevent you from achieving your goal of gaining muscle fast.
Step 2
Use a nine- to 12-repetition range on every exercise. According to fitness authors Jonathan Lawson and Steve Holman, this is the hypertrophy or muscle-growth rep range. Finish every set at positive failure, or the point when you can no loner perform a controlled repetition. Be progressive by adding weight incrementally (5 to 10 lbs. at a time) as you get stronger.
Step 3
Add x-reps to the end of the last set of each exercise. X-reps are performed by doing mini-reps---6- to 8-inch partial reps---just below the middle of the range of motion for any given exercise. Jonathan Lawson and Steve Holman, "Ironman Magazine" contributors, have taken their natural physiques to new levels with this simple technique for extending tension on the working muscles, creating more growth stimulus.
Step 4
Drink a postworkout shake immediately after you finish your workout. "Optimum Anabolics" recommends 30 to 50 g whey protein, 100 g high-glycemic (dextrose or fruit juice) carbohydrates and 30 g healthy fats, such as flaxseed oil or medium-chain triglycerides. This combo takes advantage of the anabolic window, when the body uses most nutrients for repairing muscle tissue and recovering from your workout.
Step 5
Eat five to eight meals per day, spaced two to three hours apart, to provide a trickle effect of nutrients to healing muscles. If you have a fast metabolism, you will need to eat more carbohydrates and healthy fats to build muscle. Keep your protein intake at about 1 g per pound of body weight. Eating frequently keeps your muscles in an anabolic or building phase and prevents the production of the stress hormone cortisol, which can counteract even your best muscle-building efforts.
Step 6
Add three powerful supplements to your regimen. Take 5 to 10 g of creatine monohydrate with 30 to 50 g of whey protein after your workout. Also, add 6 g of CLA or conjugated linoleic acid daily, split into 2 g servings with three separate meals. One of these CLA servings should be timed with your creatine and whey protein. The combination of the three has been shown to boost muscle growth, according to the article "The Power of Three" in the January 2010 issue of "Muscle & Performance."
Things You'll Need
- Whey protein
- Creatine monohydrate
- Conjugated linoleic acid
References
- "Optimum Anabolics"; Jeff Anderson; CQC LLC, 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; Ironman Publishing, 2008
- "Muscle & Performance"; The Power of Three; Carey Rossi; January 2010
Member Comments