5 Tricks for Building Muscle Fast
Read about the most important tricks for building muscle fast.
Have you already read about our top 5 tips to gain more muscle? Today we bring you the sequel, 5 tips to build muscle faster!
To build muscle you need to get your body into an anabolic state, meaning that it is in a state of repair or building. For faster muscle growth, your body needs to be in the perfect state nutritionally and physically to properly increase muscle size. These five tricks below will help you get your body in that muscle building phase.
1. Eat like a beast
Without proper nutrition, your body will never be able to get into an anabolic state. You need to be eating more calories than you burn, or your body will turn to your muscle fibers for energy and instead of building muscle, you will be losing muscle. How do you do this? The most important meals for muscle gain are what you eat pre and post workout. These should include protein, carbs, and healthy fats. You should also be eating plenty of protein throughout the day, as it is an essential macronutrient for building muscle. Protein is the only macronutrient that your body can’t store,
so you need to supply your body with protein consistently through your diet. You also need to ensure that you hydrate properly. Without adequate water, your muscles can’t grow.
2. Use compound exercises
When it comes to strength training, there are isolation exercises (like a bicep curl), which isolates one main muscle group and uses one joint; then there are compound exercises, (like the bench press), that work multiple muscle groups at one time with a multi-joint movement.
Compound exercises will always be the better way to go if you are trying to build bigger muscles. Just think - you are working more muscles in a shorter time and have the power of more joints to lift heavier and train harder. Using compound exercises, you recruit more muscle fibers, and the body releases more growth hormones, forcing the body to focus on muscle manufacturing. All the workouts on the Madbarz app use compound movements because we want to help you achieve your goals the quickest way possible and know that compound moves will do just that.
3. Don’t overtrain
Speaking of training, too much of a good thing isn’t always good. When it comes to building muscle, the actual building doesn’t happen during the workout, but after during recovery. If you train too many days a week, your body won’t have enough time to repair the damage done to your muscles, and you won’t see growth. This is called overtraining. Aim for a training schedule of three to four days a week. As a Premium member of the Madbarz app, you have access to workout plans that have rest days incorporated into the schedule for you to achieve the best possible results. We put together some of our best tips for faster muscle recovery if you were looking for more on this topic.
4. Get quality sleep
Getting enough sleep is essential to building muscle quickly. For some people, sleep is just a waste of time, but if you are looking to build muscle mass, this time in bed is crucial to your success. Sleep is when the magic happens. Since your entire body is at rest, your body uses this time to repair and recharge. It releases the most growth hormone during your sleep and refreshes your mind. Without enough sleep, your body will lack energy and may go into a catabolic state. How much sleep do you need? The optimal number is between 7-9 hours a night.
5. Train for Hypertrophy
In any movement, you will have an eccentric phase and a concentric phase. To increase the size of your muscles, or hypertrophy, you can focus on these phases in a slightly different way. The eccentric phase of a move is considered to be the easy part. During a push up, the eccentric phase is when your torso is moving down to the ground. The concentric phase is where you do the heaviest work. During a push up, the concentric phase is when you push your torso back up to arm extended position. For maximum hypertrophy, you should slow down the eccentric phase to 3 or 4 seconds, and power through the concentric phase quick and strong. For a push up you would start in plank position and slowly lower your body down to the lowest part of your push up, hold a half a second, then push up back to plank position with a quick powerful push.
Your progress depends mostly on the effort you put in. Rome wasn’t built in a day, and neither are you. It’s important to give yourself time to develop and progress at your own pace. Being realistic with your growth, while still challenging yourself ensures you aren’t mistaking muscle building fiction, for reality.
Madbarz can help you build muscle faster. By following these five tricks and working out 3 - 5 times a week with Madbarz, you can see the change you want in your body. Get your Madbarz Premium and find workout plans designed for muscle building, such as Home Transformation, Home Muscle Building, or Home & Strong that will give you a full guide from start to finish on everything you need to effectively and efficiently build muscle. Besides workout plans, the in-app Nutrition guide provides you with nutrition instructions on building muscle, as well as with 65+ healthy recipes to help you reach your goal as soon as possible. Get Madbarz Premium and build the body of the warrior.