How Fast Can You Build a Muscle Mass? Are you looking for answers to this question
Almost all beginners in the gym are wondering: how can you quickly build muscle? Let me explain how. The main thing is to strictly follow the plan: do not skip workouts, monitor the regimen and nutrition, exercise systematically, and follow the recommendations of the trainer.
You will be able to work harder and quickly gain muscle mass and weight, even if you naturally have an asthenic physique. We offer proven ways to increase lean muscle mass – it’s more difficult than just gaining weight from body fat, but much more effective for further growth.
1. FREQUENT AND HIGH-CALORIE MEALS
To increase muscle mass, fasting should not be allowed. Meals should be regular and frequent, the maximum interval is 3 hours. Breakfast is required, and it can be liquid, for example, in the form of a cocktail.
When you skip a meal, cortisol increases in the body, which destroys muscle tissue and nullifies all the efforts in the gym. In parallel, it is necessary to increase the total daily caloric content. To gain muscle mass, most bodybuilders recommend getting at least 40 kilocalories per kilogram of body weight.
The main principle is to consume more calories than you spend. If so far you have received 25 kilocalories per 1 kilogram, start gradually increasing this level. For example, if you weigh 80 kilograms and get 2,000 kilocalories per day, you need to systematically increase caloric content every week by 200-400 kilocalories until it reaches 3200.
Please note:- Calories needed and the calories expended differ from person to person So please check your Calories count
2. GRADUAL CHANGE
The slow movement towards the goal is better than fast. For any stress or sudden change, the body responds with compensatory reactions that can nullify all efforts. It takes time to switch to a new eating style, increase calories or change your training regimen. To be successful, take it to step by step. Continuous or even slow progress will sooner or later lead to the goal sooner or later.
Whether you’re gaining or losing weight, avoid “shock therapy.” Take advantage of special programs for beginners – they describe the diet, optimal loads, and recommendations for recovery. Avoid sharp “swings” in the diet. If you feel that fat is growing instead of muscles, change the quality, not the quantity of food.
3. FOOD DIARY
This condition is one of the main ones to gain weight at the expense of muscle mass. With a food diary, you get a powerful tool for motivation and self-control. Everything must be recorded without exception. Comparing the dynamics of the mass, evaluating its quality, and the thickness of the fat layer, you can immediately adjust the diet. With the appearance of a fatty layer, the daily calorie content should be reduced by 100-200 kcal.
4. DON’T EXERCISE WHEN YOU’RE HUNGRY.
Exercising hungry is ineffective. The best option is slow carbohydrates two hours before training. If there is no time, they can be replaced with a gainer and protein. When there is not enough energy in the body, in a state of stress, it takes it from the muscles. As a result, the volume of muscle tissue after exhausting work only decreases, and this is not our goal.
Too much cardio burns fat, but at the same time inhibits muscle growth. Since it is impossible to quickly gain weight without increasing the caloric intake, it is necessary to monitor the balance of cardio load and incoming calories. The optimal load is 15-20 minutes of running, jumping rope, or aerobics.
You should not completely abandon cardio training – in moderation, they prevent obesity, speed up metabolic processes, and stimulate appetite. Three moderate cardio workouts a week will strengthen the heart muscle, improve the supply of oxygen and nutrients, and increase overall tone and speed of recovery.
6. CALORIE QUALITY
Choose foods that are rich in protein and slow carbohydrates, with a minimum amount of fat and sugar. Buckwheat porridge with chicken or fish is preferable to the huge amount of calories from sweet, fatty foods.
In the list of useful products: are vegetables, eggs, turkey meat, chicken, beef, fish, cottage cheese, buckwheat and oatmeal, and nuts. Mashed potatoes, rice, dried fruits, and steaks are definitely better in terms of calorie quality than white bread or carrot salad. It is worth giving up foods that create the effect of false satiety: popcorn, bran, low-calorie soups, and bread.
7. PORTION SIZE AND LIQUID CALORIES
If pumping is your goal at this stage, double your usual serving size. This rule also applies to consumed protein shakes, if you prefer them to “solid” foods. Such cocktails are prepared with milk, cottage cheese, banana, oatmeal, and honey. Add high-calorie ingredients that can be consumed in liquid form to the composition of the shake: for example, edible coconut or nut butter, milk powder, fruit, and yogurt.
Adjust the number of servings depending on the results – a normal increase in muscle mass should be 3 kg per month. Faster growth suggests that the body fat also increases at the same time.
8. VOLUME OF DISHES
A psychological technique well known to nutritionists. Only in our case, household dishes should be larger. Try to feel your body, and its ability to digest a large volume at the moment. You can crush food, for example, after some time, eat the second part of the portion.
9. SLEEP AND REST
The body needs to be given a chance to recover. If you are an ectomorph by nature, then your body needs more rest – sleep, auto-training, if anxiety rises, a small daily rest lasting 20-30 minutes. Get at least 8-9 hours of sleep during active workouts. During sleep, 80% of the daily amount of growth hormone is produced.
10. CHOOSE BASIC EXERCISES
Strive for big goals, your task is to work out the whole body, and build up muscles, so that later you can work with it and improve it locally. Therefore, in the foreground – are basic exercises. The set of muscle mass is faster, and the result is more stable than when performing local exercises for the press or back.
TYPES OF EXERCISES
With the help of basic exercises, you form the basis for the growth of muscle mass, and then hone in on the relief details. But immediately engaging in simulators without first gaining a sufficient amount of muscle mass is ineffective. It is important to lay the foundation, form a proportional muscular corset, and then work out individual muscles for beautiful relief.
Multi-joint exercises involve multiple joints and a large number of muscles. They help increase the main indicator of strength development – the weight that an athlete is able to lift. When working with several muscle groups in the body, growth processes are sharply stimulated. Pressing is more effective than triceps exercises, deadlifts and squats are better than fanatical pumping of the legs or back on the machines.
The benefits of basic exercises for men:
- Comprehensive development of the entire array of muscles.
- Calorie consumption is more than when exercising on simulators.
- Start the Super Compensation effect.
- Increase the concentration of testosterone, growth hormone, endorphins.
- Systematic increase in load and increase in weights.
- Acceleration of metabolic processes, increased efficiency and potency.
For each workout, set aside time for the following basic exercises:
- Increase leg strength.
- Form the volume of the muscles of the body.
- Increase the content of growth hormone in the blood by 8 units.
- Dramatically increase the concentration of anabolic hormones.
- They develop the muscles of the pectoralis major, deltoid, gluteal, wide lateral, adductor and other groups.
- Increases the content of growth hormone in the blood by 5 units.
- Strengthens and develops back muscles.
- Develops coordination.
- Increases endurance.
- Develops a lot of muscles.
- Shakes the shoulders, giving them a harmonious shape.
- Strengthens and builds the pectoralis major and latissimus dorsi muscles.
- Increases the volume of triceps and biceps.
- Works on anterior delta and flexors.
- Trains the serratus anterior and rectus abdominis muscles.
For the formation of muscle mass, pull-ups, army bench press, and lifting the bar to the chest are useful. Exercises help to quickly pump up, involve many muscle groups at once. Some athletes install a pull-up bar at home – this is a great addition to the gym. Once the base has been developed, you can add isolating exercises aimed at a specific muscle group.
The main thing to remember and what bodybuilders mention in their advice is that body building doesn’t stop after you leave the gym. The body works continuously, and all conditions must be created for it in order to increase anabolism and slow down catabolic processes. Good nutrition, adequate calories, quality rest, peace of mind and clear goals – this is what will help you get results in a short period.
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.