Learning the way to build muscle fast is straightforward , putting it into practice is that the hard part. Most people think that if you lift more, you'll gain more muscle mass. This simply isn't the case.
Building muscle has even as much to try to to with diet because it does with training, if less .
You can't build muscle without a calorie surplus, even as you cannot build muscle without resistance training.
To build muscle fast, you've got to optimize your diet also as training regimen. Here is how to do it.
While low carb diets are great for cutting fat, they will not assist you with gaining muscle mass. You need carbs for fuel so you can exercise more efficiently.
Carbohydrates are important before training sessions, and immediately after training sessions. Carbs are your muscles primary fuel.
By consuming complex carbs you restore glycogen stores within your muscles[1] for further activity and fullness. This is a major factor in how effective a training session is.
Alcohol, even in small amounts, can have major effects on sleep, and recovery. In a study conducted in 1980, alcohol in small doses (0.8 g/kg) before bedtime, suppressed plasma somatotropin by 70%-75%[2].
If you add in the effects of dehydration and release of cortisol, it's nothing but a recipe for disaster.
There is tons of confusion surrounding protein lately . One article says your not eating enough, the other says your eating way too much.
So what is the key?
For moderately active, and highly active adults, it's reasonable to consume around 2-3 grams of protein for each kilogram of bodyweight.[3]
Studies show that an excessive amount of protein intake has a particularly low chance of negative side effects. Plus, protein is important in numerous bodily functions.
Protein alone cannot build muscle. To really add-on size, you want to lift heavy weights. Or use your bodyweight to achieve the desired resistance.
In the gym, you'll specialise in lifting 6 sets of 6 reps with an important enough weight to succeed in failure within the last few sets. This should be enough to make some serious gains.
This doesn't necessarily mean changing the exercises. Vary your sets and reps, rest time, and intensity. This will help you break through those dreaded plateaus.
Building muscle has even as much to try to to with diet because it does with training, if less .
You can't build muscle without a calorie surplus, even as you cannot build muscle without resistance training.
To build muscle fast, you've got to optimize your diet also as training regimen. Here is how to do it.
1. Avoid Low Carb Diets
Carbohydrates are important before training sessions, and immediately after training sessions. Carbs are your muscles primary fuel.
By consuming complex carbs you restore glycogen stores within your muscles[1] for further activity and fullness. This is a major factor in how effective a training session is.
2. Avoid All Alcohol
If you add in the effects of dehydration and release of cortisol, it's nothing but a recipe for disaster.
3. Get More Protein
So what is the key?
For moderately active, and highly active adults, it's reasonable to consume around 2-3 grams of protein for each kilogram of bodyweight.[3]
Studies show that an excessive amount of protein intake has a particularly low chance of negative side effects. Plus, protein is important in numerous bodily functions.
4. Lift Heavy Weights
In the gym, you'll specialise in lifting 6 sets of 6 reps with an important enough weight to succeed in failure within the last few sets. This should be enough to make some serious gains.
5. Switch-up Your Workouts
I hope this list helps you in achieving your desired physique. But this can only help you if you continually take daily action. Avoid analysis paralysis, and just get to work.
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