The bodybuilding industry is full of information about building muscle mass. Some of which is true, but unfortunately, alot of it isn’t and they are wild claims in order to get you to buy what they are selling.
The formula is simple.
- Breakdown the muscle so that the muscle is forced to repair itself.
- Consume the right nutrients for the muscle to fuel and repair itself.
As long as you do these two things, you will be able to build lean, quality muscle.
As simple as this formula is, you want to strategically breakdown the muscle in ways that will force it to grow.
This means you will need to vary the exercises so the muscle doesn’t get used to moving around the weights in the same direction. The muscles in your body will adapt to things quickly, so it is important that you continually confuse the muscles so that you maintain growth in the muscle groups that you would like to grow.
How can you build muscle fast?
You need to get your body into a state of hypertrophy. You will do this by progressively overloading the muscles while you are training.
You will need to do resistance training with weights or your body weight (depending on where you are at with your training).
You will need to work in a repetition range of 50-100 reps when you are doing the exercise.
You also need to focus on the time under tension with the muscles.
You will also need to do the movements in the motions with the muscle fibres and with the correct range of motion so that you also increase the functional strength of the muscle.
You will want to focus on compound exercise movements.
The main exercises that will help you include:
- Barbell rows
- Bench press
- Shoulder Press
- Tricep extensions
You will need to vary the movements every 4 weeks to get the muscles to continue growing.
Fuel your muscles with what they need to rebuild.
You need to give your muscles carbohydrates for energy, but you also need to provide them with protein so they will build the muscle tissue. Make sure you aim to target 2g of protein per kilogram.
You should notice yourself getting stronger as your muscles continue to develop.