Steroids are performance enhancing drugs that are often referred to as anabolic-androgenic steroids. These are used--often illegally--to gain muscle and strength and to get a competitive advantage in the weight room or on the field. Even though these drugs can offer you these benefits, they can also come with unwanted side effects such as acne, hair loss, infertility, aggressive behaviors and high cholesterol. If you want to build muscle fast, you can take a different approach that involves smart eating habits and the right type of weight training.
Step 1
Eat foods that are quality sources of protein, carb0hydrates and fats. Stay away from fast foods, deep fried foods, commercial baked goods and processed meats. These foods are high in saturated fat, cholesterol and sodium. Stick with foods that are beneficial to muscle growth like chicken breasts, lean beef, fish, eggs, low-fat dairy, whole grains, beans, fruits, vegetables, nuts and oil.
Step 2
Drink plenty of water to hydrate your muscles. Aim for at least 10 cups of water a day. Pass on the beverages that are high in sugar and caffeine such as fruit punch, sweetened teas, soft drinks, lattes, energy drinks and slushies. Also keep your alcohol intake to a moderate amounts as it can cause dehydration if you drink it in excessive amounts.
Step 3
Eat a nutritious breakfast and continue to eat meals every 2 to 3 hours for the rest of the day. This will keep a steady flow of nutrients going to your muscles and it will also keep your energy levels elevated. Create meals that are balanced with protein and complex carbs. Baked salmon with steamed brussels sprouts and brown rice is a meal example.
Step 4
Perform compound exercises to get the best muscle building effect from your workouts. Compound exercises involve more than one muscle and more than one joint at the same time. This leads to a high amount of muscle recruitment. Do exercises like bench presses, shoulder presses, back rows, triceps dips, reverse pull-ups and squats. Aim for eight to 12 reps in three to four sets for each exercise and use the heaviest weights you can lift. Take two days off in between your workouts.
Step 5
Consume a post-workout shake to help boost your recoveries. Take a shaker cup with you to the gym. Fill it with 12 oz. of water, two scoops of whey protein powder and 50 to 60g of dextrose powder. Shake it up thoroughly and drink it as soon as you get done with your last rep. This will supply your damaged muscle fibers with quick nutrients for building and it will also replenish your depleted glycogen (a stored form of carbohydrates).
Step 6
Go to bed at a decent hour every night. Depriving your body of sleep can compromise your performance when you are lifting heavy weights and it can prevent you from getting adequate recoveries. Aim for seven to nine hours of sleep every night to speed your muscle gains.
Tips and Warnings
- Dextrose powder can be purchased at supplement stores or online. You can also add creatine to your post workout shake, but make sure to use it as directed.
Things You'll Need
- Shaker cup
- Whey protein
- Dextrose powder
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