Are you looking for ways to build muscle fast? If so, you're in the right place. Building muscle is a process that requires dedication and hard work, but with the right strategies, you can see consistent increases in muscle size, strength and overall fitness. In this article, we'll discuss how to build muscle (fast), increase your training volume and make sure your training includes the right movements. We'll also cover protein intake recommendations and other key strategies to help you build muscle faster.
To make your muscles grow, you must increase your training volume. Volume refers to the total load with which pressure is exerted on a muscle in a given workout. To calculate volume, multiply your sets by your repetitions by your weight. For example, if you bench press three sets of 10 repetitions at 100 pounds, the volume of that bench press session will be 3,000 pounds.
It's also important to note that there's a specific repetition range known to better facilitate muscle growth. Lifting 8 to 15 repetitions per set is the generally accepted range of repetitions of hypertrophy. If you're currently lifting fewer repetitions, try to increase your repetition range, knowing that you'll probably need to reduce your weight. If you're currently lifting more than 15 repetitions, try to lower your repetition range and increase your weight.
In addition to increasing your training volume, it's also important to make sure you're consuming enough protein. Protein intake recommendations vary, but in general, to facilitate muscle growth, you should eat between 2 and 3 grams of protein per kilogram of body weight. For imperial-minded people, that equates to 0.9 grams to 1.36 grams per pound of body weight. It's also important to make sure you're eating enough calories.
Eating extra calories can help you build muscle, as long as you continue to lift weights. The more protein your body stores in a process called protein synthesis, the more muscles will grow. Finally, it's important to create a framework for your training and nutrition habits that match your goals. This will give the body enough time to neurologically master the movement, to the point where additional improvements in that movement will most likely come from the addition of muscle.
According to the American College of Sports Medicine (ACSM), it is recommended that a person ingest between 1.2 and 1.7 grams of protein per kilogram of body weight per day. By following these eight tips on how to build muscle fast, you'll be well on your way to seeing consistent increases in muscle size, strength and overall fitness:
- Increase Your Training Volume
- Make Sure Your Training Includes Movements Such as Squats, Deadlifts, Push-Ups and Bench Presses
- Lift 8-15 Repetitions Per Set
- Eat Between 2-3 Grams of Protein Per Kilogram of Body Weight
- Eat Extra Calories
- Create a Framework for Your Training and Nutrition Habits That Match Your Goals
- Give Your Body Enough Time To Neurologically Master The Movement
- Ingest Between 1.2-1.7 Grams of Protein Per Kilogram of Body Weight Per Day
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