There are a lot of tips and ways on how to build muscle fast for men! And you can find them easily on internet! But it’s difficult to find some that really work for you, because there are also other factors that influence the result of your muscle-building, which usually may be different from person to person. Therefore, if you seriously want to get more detailed steps and tips to build muscle fast in safely ways that really work for your body, you should consult more with a professional trainer!
You may also like to read about the best supplements for muscle growth and best foods to boost your metabolism, before continuing!
You may also like to read about the best supplements for muscle growth and best foods to boost your metabolism, before continuing!
The testosterone hormone is responsible for the muscle-building in men. This hormone is usually growing in 16-18 years of old, and then will be relatively constant (or stable) in the 20s and then as you get older this hormone will decline. Therefore, if you have passed your adolescent years, you may need more efforts to build your muscle.
Generally, the ways on how to build muscle fast in men for anyone (especially for healthy individuals) are almost same - although there may be some slightly different steps that you have to do. If you have some medical problems, talk first with your doctor before starting your muscle-building program!
The following are some common strategies on how to build muscle fast for men!
Be consistent to do some form of strength training!
In fact, there is actually no any easy shortcut to good health, including in muscle-building. Explore what is kind of strength-training that meets to your style so thus you can do it consistently and with fun.
You don’t need to train your body like a maniac, but you can start your exercise from a reasonable exercise that you can enjoy.
Get more tips and advices for your workout plans by visiting some online sites of organization to support your building-muscle program, like ACSM on www.ascsm.org!
Generally, for your strength training -- a professional trainer usually may advise a certain number of repetitions and the amount of weight (resistance levels) that will be high enough to make fatigue your muscles (but not injury). Talk with a professional trainer for more detailed information!
Get different muscle groups and do consistently your exercise!
Weight training or strength training usually will create and make tiny micro tears in the body’s muscles, which then they will be repaired & rebuild during periods of your rest. Therefore, if you don’t give adequate time for your muscles to repair, you may have higher risk of injury.
Based on this condition, you should alternate your muscle groups (in other words don’t do too much to train certain muscles of your body in the short term), the following is one of examples (recommended by ACSM);
- Day I, you can start to train your shoulders, triceps, and chest.
- Day II, move your weight-training to train muscles in the lower body (like calves, hamstrings, adductors, etc).
- Day III, you can try to train your abs, biceps, and back!
Feeling tired? You can give a break for 1-2 days before doing your new muscle groups!
Having a balanced diet
Consider anything that you eat, avoid unhealthy foods and get a balanced diet if you seriously want to build your muscles fast and safely. Make sure your balanced diet will balance ‘vitamin and mineral’ as well as ‘protein, fat and carbohydrates’.
To get quickly result of your muscle building, weight-loss diet is not too good choice. Your will need more efforts to build your muscles if you have many caloric deficits. But this doesn’t mean you have to be overweight! Just make sure to eat healthy foods, and anything that you eat should be in moderation.
Furthermore, control your fat intake! It should not be too over or more than 30 percent of the total daily calories of your body. And don’t miss to get plenty of fresh fruits and vegetables that are rich in mineral and vitamin.
Talk with your dietitian for more advices on how to have a balanced diet.
It is so important to have adequate rest (get enough sleep)!
Lack of sleep is not good for the growth of certain hormones to boost your muscle-building. Moreover, this is also not good for the entire health of your body, which can increase your risk of depression, high levels of blood pressure, or other health problems.
For adults, they should get adequate sleep for about 7-8 hours /day, but there are also some of them that need more hours to get enough sleep /day.
Get plenty of protein!
The body needs more protein to build muscle fast! Therefore, make sure you get plenty of protein in your muscle-building program.
You can try with some healthy snacks to increase your protein intake. Some of these snacks are protein shakes, cheese sticks, protein bars, or cottage cheese. But once again, don’t forget to make sure everything you eat in moderation.
Keep hydrated
It is so important to keep hydrated, especially if you have muscle-building program. Water is one of the most important elements of the body, even almost activities of the body’s cells involve water, including for muscle building.
For daily need, you should drink about 8-10 glasses of water. Don’t forget to drink adequate water before & after doing your workouts. And if you are doing your workouts for more than an hour, you may need sport drinks that contain high electrolyte.
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