Building muscle can be hard or easy depending on how you approach it.. It’s quite easy to build muscle very fast if you know what you’re doing, if you take your time to educate yourself before you hit the gym. I’m going to show you exactly how to build muscle in the fastest way possible.
Things you need to know about building muscle fast
Building muscle is not an art, it is a science. There are a couple things you need to know, not much, but a few things, that will make your journey a lot easier and more enjoyable and more successful. OK, the two things you need to learn are: Training your muscles the right way so that they can recover and grow fast, and eating , dieting, the right way so that you can feed your muscles correctly. Those two things are pretty much all you need to know for you to build muscle fast, all the other stuff you see online, all the other things on the Internet, the thousand of books about building muscle fast is unnecessary. We are humans. we are just animals, it doesn’t take much science to build muscle fast , but common sense is something that’s missing in today’s world as everything has to be extra complicated unnecessarily to waste people’s time.
How to train your muscles the right way so you can grow bigger in the fastest way possible
The first part of building muscle fast, is training the right way so that you can stress your muscles correctly during every training session so that for the next couple of days they can rest well and grow .
So there are two parts to training properly, it’s the volume, and intensity. Volume is about sets, reps,exercises amount, length of training session. You can increase the volume by doing more sets, more reps and number of exercises. The intensity is how hard your sets and reps are, how close to failure are you getting. If for example you’re bench pressing 225 pounds and you’re doing that for for 8-12 reps and you know if you try to get to 14 reps you will struggle and fail. Basically volume is how many sets and reps and intensity is how hard are those sets and reps, you know the harder the more stress you put on your muscle, the more controlled damage, and the more you will grow, the bigger you will get.
So what is the best volume and intensity to build muscle in the fastest way possible?
Well the consensus from experienced bodybuilders, myself and experience personal trainers, for quick hypertrophy, stay in the 8 to 12 repetition range, for the intensity , once you start getting to 8 get into 8 reps, it should start getting hard, so you’re going to have to struggle to get 12 reps, got it, make those 8 reps, hard reps. So pretty much to recap, you need to be doing about 8 to 12 reps and those 8 reps should be very hard for you to do in the last 1-2 reps. OK so how many how many sets? The consensus from experienced bodybuilders ,successful fitness trainers, personal trainers myself, it is between 3 and 4 sets per exercise.
The next very important part is diet.
how to eat properly to build muscle in the fastest way possible
I mean that’s another thing that they try to make a science out of, that’s all unnecessary again, we are humans, we are animals, it doesn’t take rocket science for us to eat right . So pretty much if you know you are skinny guy now, and your caloric intake is about 1500 calories in 2000 calories, you are going to need to increase that to be able to build muscle, specially now that you’re working out you doing high intensity high volume exercise you need to increase your calories . and
The most crucial and important part of increasing your calories is to make sure you’re eating the right types of foods to build muscle Ok. Any food will make you get bigger and will build muscle, looks at inmates, but you want to maximize your results, you have the choices and options, make an effort to eat clean, and eat the right food .
So what are the best foods to build muscle fast?
Basically , eat clean protein, complex carbohydrates, in good fats. How you get that, it’s up to you, you can go eat whatever you want for protein, you can eat beef, you can eat eggs, you can drink milk, you can take a protein powder. I don’t encourage people to take protein powders, I’m i’m a believer in whole foods. Specially, since whey protein, which is a waste product, but it’s still good protein and cheap and fast digesting so why not if you want, if you don’t have a lot of time to prepare foods then go ahead and take some whey protein. For carbohydrates, you can eat anything from potatoes to oatmeal, rice , beans , sweet potatoes, even juices which are not really complex carbohydrates are fine, just stick to natural 100% juices. but they’re still good carbohydrates, doesn’t have to be complex, could be good quick digesting carbohydrates, anything that’s not highly processed . And for your fats, you can take olive oil, you can do whole fat milk, you can drink coconut milk coconut oil butter etc etc.
And that’s about it.
Another important thing is your rest . You should be getting enough sleep, at least 5 five hours, ideally you want to get 7 to 8 hours of sleep . I don’t believe in people saying you need to be sleeping 8 to 10 hours, you need to be awake and be productive for the world, I think as long as you can at least get 6 hours, it would be good at least for me, I need at least 5 to 6 hours. If I can get more than that, that’s fine but less than that and I I start being too tired to be as productive as I want to be.
Well my friends that’s it. to recap: Exercise with the right volume and intensity as explained above, and increase your caloric intake using a good combination of fats, protein and carbs that works for you.
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