Grow Muscles Faster. People spend ages doing work-outs in the gym, yet they never grow the kind of muscles they aspired for. You can find many men in your gym itself. Ask anyone if it is true in this case. They will always give the excuse that they joined the gym for general fitness and not to build muscles. Sounds familiar, right? The fact is many are not able to grow muscles as they should after years of training in the gym. If working out was the only way to build muscles then all manual workers like construction workers, or those who work in docks, warehouses and other industries where lifting and transporting heavy load is involved, would have acquired great muscles. But we know this is not so. What can be the reasons?
Muscle-building is not just about working out in gyms. There’s more to muscle building than spending countless hours in the gym. In fact, you should give equal or more attention to what you are doing in the dining table and on your bed. Food and sleep are equally important. Muscles are made out of the food that you consume. Sleep and rest are when your body makes muscles cells.
Here are some tips that will make your muscles grow fast. These are the most powerful, definitive and comprehensive tips that you will come across. Follow these tips diligently and see your muscles grow within a few weeks.
Tip #1: Choose The Right Exercises To Grow Muscles Faster
Instead of going in for piecemeal developments of muscles or working on isolated muscles like those for biceps, triceps or abdomen, exercises that work on the whole body, are desirable for growing muscles faster. Doing whole-body multi-joint lifts in weightlifting exercises are preferable than those which only develop shoulders, chest, biceps or triceps. Remember the old adage that says, doing weights makes men out of boys. This is certainly true, and weight lifting workouts that involve the whole body helps in growing overall muscles faster than anything else.
Avoid the advice which recommends changing the exercise routines every week. This may lead to variety and make the sessions interesting. It might also improve the muscle tone. But it will not help grow muscles faster. Muscles grow by doing the same weight-lifting and mass-building exercises regularly and increasing the weight and repetitions.
Choosing the right exercises helps you grow muscles faster, so instead of focusing on small sets of muscles, do those exercises that affect a large group of muscles and involve full body movements. Some of these full-body exercises are:
Chin-Ups and Pull-Ups
Do several sets of these and with at least 10 reps in each set. Weights are the most powerful way to make muscle grow fast, as you will soon see yourself.
Tip #2: Use Increasingly Heavier Weights To Lift Which Helps to Grow Muscles Faster
Muscles grow when they are subjected to more stress than they are used to. Simple reps of the same weights will make you fitter and slimmer, but these will not necessarily grow muscles on you. Try increasing the weights and feel the fatigue. Then rest to recover and repeat. In this way lift weights with at least 10 reps per set. Do several sets of these exercises till you are too fatigued to continue. In two weeks you will actually see the muscles building up faster than ever before. Overloading or over-exerting the muscles gives them a reason and trigger to grow and become stronger.
This happens because of stress causes micro-tears in the muscle fibers. Our body then repairs and grows the muscles to better handle the load. This is called hypertrophy or excess growth of muscles. If there are fewer micro-tears then the muscles do not grow as much. But when these are substantial body gets the stimulus to repair and grow more muscles. However this must be fuelled by sufficient nutrition, and necessary rest, required for the cells to multiply. Excess fatigue without proper food intake and inadequate sleep or rest will stunt or damage the muscles and their growth.
While exercising big muscle groups leads to faster muscle building process resulting in faster and bigger muscle gains. These large muscle groups are the leg, back and chest muscles. Keep these muscles working more whenever they get used to a particular load. Keep adding weights every week. Lifting heavier weights ensures that the muscles don’t get complacent and stop growing. The additional weight prompts the body to keep growing more muscle fibers to take up the additional increasing weight. This is one secret that will help you get stronger and bigger muscles as the weeks go by.
Tip #3: Feed Yourself A Powerful Muscle-Builder Diet to Grow Muscles Faster
Muscles are made out of proteins. Muscle also contain more than 70% water. So first take plenty of water to replenish the water in your body. Never let your body be dehydrated. About 4 liters of water would be quite adequate. You need about 2 grams of protein per kg of body weight per day. This means if you wish to attain 90 kg of weight, you must have 180 grams of protein per day. Calculate the protein that you get from high-protein food like chicken, meat, eggs, fish, and lentils; and eat accordingly.
Workouts break down the muscles and protein re-builds them. So the harder you workout, the more proteins you should take to repair the damage. Have a judicious mix of protein powder, milk, cheese, yogurt, eggs in shakes or snack throughout the day in addition to your regular meals. Casein protein is the protein found in milk and milk products. Compared to whey, the body digests casein slower. Taking casein before bedtime prevents catabolism, which protects muscles from being converted to body fuel. Casein protein absorbs slowly into the bloodstream and consuming casein protein immediately before bed helps build muscle all night long. Casein protein is found in cottage cheese, yogurt, and milk.
Make it a point to add these to your regular meals, and take more of these foods:
Fish: Fish are high in protein and some fishes like salmon are the richest source of Omega-3.
White meat and poultry: These are good sources for proteins and easily digestible as well.
Eggs – Eggs contains proteins and vitamins that help build muscle.
Broccoli – Broccoli and other vegetables provide essential nutrients for building muscle.
Almond butter – It has L-Arginine and vitamin E that will help in muscle damage recovery.
Bananas – Use this in shakes and smoothies as they provide instant calories and nutrients, during or after workouts.
Tip #4: Take The Much Needed Extra Calories to Grow Muscles Faster
You might like to shed calories to attain a lean and fit look. But remember that strangely enough, you need calories to make more muscles. To gain half kg of muscle in a week, 3500 calories are required. This means you must take more than 500 calories extra above your normal requirement. Remember that you need to consume more calories than you burn each day if you want to grow muscles. When you consume fewer calories than you burn each day; your body senses that there is a calorie deficit. So what it does is to slow down the body’s tendency to build new muscle. It goes by the logic that if food intake is less that means there is less food. So there is no use for building extra muscles. That is why it is necessary to take about 500 extra calories every day. You can make up the extra calories from the healthy source of proteins.
Ensuring calorie surplus is necessary to generate new muscle. If you consume only the amount of calories needed to maintain your existing physique, there will not be enough energy left to generate new muscle cells. To avoid this, you must also have an idea of your normal calorific requirements. The actual calorie needs to depend on age, gender, weight, and lifestyle. To get a rough idea of your calorie requirements:
Multiply your weight in kgs by 40.
So, if your weight is 60 kgs you will need at least 2400 calories per day.
You need to add 500 calories extra if you want to grow your muscles faster.
There is another more complicated way to calculate your requirements of calories per day. This involves knowing your Basal Metabolic Rate using the formula:
BMR = 66 + (13.8 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
This will give you the calories required to maintain your current form. To this add those calories that you expect to use up during your exercises and workouts. Then to this add the 400-500 calories that you need to grow those muscles. At this level, your body will not worry about calorie deficit and will prompt to make muscles to take care of the increasing workload.
Tip #5: Take Supplements to Grow Muscles Faster
Although taking the supplement is not advisable in the long run, to build muscles quickly you need to take supplements. Supplements help fill the nutritional gaps, which is the required amount of nutrients from the diet needed to produce more muscles. You can take these top supplements which are easily available in the market, to grow your muscles fast:
1. Whey Protein
Take two scoops at least twice daily and before or after workout. It is a good source of protein that gets easily digested and absorbed by the body faster than any other protein supplement. It is also a very convenient way to boost your protein requirements. Whey protein powder is almost a minimum requirement if you want to build big, lean muscles.
At least 1000 mg twice daily would be helpful as it promotes blood vessel dilation and improves blood circulation.
Minimum 5–10 grams daily dose of this amino acid helps faster muscle recovery.
Glutamine is the most abundant amino acid in the body. It increases the leucine in muscle fibers and decreases muscle breakdown.
4. Creatine Monohydrate
Two grams daily helps increase muscle strength which helps in working out harder. Taking more of it might pot stress on the kidneys. Creatine is one of the most important sports supplement. It increases the amount of energy supplied to your muscles so that you can do more repetitions and lift heavier weights. Creatine itself doesn’t build muscle, but it helps boost muscle performance so that you can work out your muscles longer and harder. Creatine works by increasing the Adenosine Triphosphate (aka ATP) available during training. ATP is involved in the transfer of energy at the cellular level.
It is a natural compound produced in the human body. Also known as beta-hydroxy-beta-ethyl butyrate, it prevents muscle-protein breakdown and promotes muscle growth, while speeding-up muscle recovery.
6. Branched-Chain Amino Acids or BCAAs
Leucine, Valine, and Isoleucine are collectively called as branched-chain amino acids. These are the essential amino acids for building and restoring muscle tissue.
Other popular muscle-building supplements, such as nitric oxide or beta-alanine, are not recommended by most physicians.
Tip #6: Take More Than Adequate Rest to Grow Muscles Faster
Rest is the most underrated thing when one thinks of growing muscles. It doesn’t occur to most people that rest can be an important factor in growing muscles. People think that over-working oneself is what makes the muscles. However, the real fact is that our muscles actually grow the most when we are taking rest. Muscles need to be fatigued well to grow quickly and bigger. However, they need at least three days to repair and grow well. Giving the muscles sufficient time by alternating the muscle groups to work upon is a good idea to help muscles grow faster.
Muscle growth occurs during rest and sleep. Deep and peaceful sleep is essential for fast muscle growth. It requires around 48 hours to recover from the muscle fatigue. So it is advisable to work the same sets of muscles at least after a gap of one day. Also, most muscle repairs are done during the REM phase of sleep. Eight hour of sleep is a must, and if possible then up to ten hours. Sleeping for eight hours or more facilitates muscle growth and keeps levels of the stress hormone cortisol in check. It also promotes higher muscle-building testosterone levels.
Tip #7: Give your Muscle Adequate Recovery Time
Muscles grow when you over-exert them because muscles need to enhance their power to take on the extra load that is being put on them. However, to achieve this muscles need the right nutrition to manufacture more muscles cells and adequate sleep or rest. Allowing your muscles adequate time to recover, would also make them grow faster. If you do not give your over-stressed muscles sufficient time to recuperate, you may actually be harming them and yourself. Never over-exert or overdue, as these are counter-productive. Cold showers, oil massage, steam baths, breathing exercises, deep sleep helps a muscle to recover fast from fatigue. Fast recovery of muscles means faster growth.
Tip #8: Avoid Doing Cardio and Aerobics to Grow Muscles Faster
It might sound strange to avoid good exercises like cardio and aerobics. However, these are exercises that target excess weight and fat. If your objective is to gain and grow muscles, then it is better to avoid these and concentrate on muscle building exercises. Cardio is good for slimming and shedding excess weight and fats. They burn down the fat quickly and efficiently and make you fitter. However, if you want to grow muscles then you need those calories, as a pound of muscle needs about 3,500 calories. So use cardio only to loosen up your muscle and warming up yourself before workouts.
While doing cardio, they say ‘feel the burn’, and you may think the burning sensation in the muscles will make them grow. It is actually just the excess fat burning out. The “burn” you feel due to the lactic acid produced in the muscle, as it burns its energy stores of fat.
Tip #9: Avoid these Foods to Grow Muscles Faster
Some foods are absolutely harmful and especially when you are on the mission to grow muscles fast. Always avoid this food and drinks:
Alcohol – It damages the liver and removes vital nutrients from the body.
Cold aerated drinks – These are acidic in nature and interfere with absorption of food in the body; and also flushes out Calcium and other minerals from the body.
Sugar – Excess sugar, especially white refined sugar, leads to lots of damage to the body.
White Wheat products – These refined wheat products are bad for health.
Hydrogenated and other oils – Certain oils are very harmful to health, cause inflammation of muscles.
Tip #10: De-Stress Yourself to Grow Muscles Faster
Stressful life increases the levels of cortisol in the body. This is a muscle-damaging hormone which prevents early recovery of muscles and induces fatigue. Stress also affects the production of testosterone, which is a muscle building hormone. Stress also interferes with your sleep and rest. Stress also causes your blood pressure to rise, raises sugar level in the blood, makes the body produce more of the harmful cortisol in the body. Do your best to relieve stress through meditation, yoga, deep breathing exercises, listening to music and being happy for no reason.
Tip #11: Get Your Hormonal Levels Checked
Hormones affect the building up or decay of hormones by their presence or absence in the body. Get the level of hormones in your body checked and consult a physician to correct the imbalances or deficiencies through medication.
Building muscles take time and are not an overnight work. However, instead of taking years, it can be achieved in months. People generally lack the right and focused approach to building muscles. Often they are misinformed by the gym instructors, who want their clients and are insecure about their loyalty. There is also a mistaken notion that muscle-building takes tears. After having gone through the tips given above, you must have realized the pitfalls and known the right way to gain muscles. By following these suggestions, you are sure to grow muscles faster.