There are many people who aspire to have toned bodies with good muscles, but are unable to get a body like that. Imagine someone looking at their reflection in the mirror whilst wearing a swimsuit. That is when someone looks at their body more critically. People feel lost, because they don't know from where to start to build muscle fast.

If you are wondering how to build muscle fast, some workouts and diet needs to be followed to do that. All bodies are different and results will differ for all.

Part 1: Build Muscle Fast—Start Your Training Right Now

How to build muscle fast, one of the necessary solution is training. Below are 5 workouts helping train yourself in a scientific way.
1

Workout 1

Exercise

No. of Sets

Repetitions

Rest Duration

Barbell Chest Press

4

6-8


2 minutes between sets

Barbell Row

4

8-10

Decline Dumbbell Chest Press

4

6-8

Weighted Pull up

4

To failure

2

Workout 2

Exercise

No. of Sets

Repetitions

Rest Duration

Incline dumbbell bench press

(75% of your max)

10

10



1 minute between sets

Barbell bench press

(75% of your max)

10

10

Machine chest flye

(75% of your max)

10

10

3

Workout 3

Exercise

No. of Sets

Repetitions

Rest Duration

Dumbbell chest press

3-4

6-8


45-60 seconds between sets

Pull ups

3-4

To failure

Barbell squat

3-4

6-8

Barbell shoulder press

3-4

6-8

4

Workout 4


Exercise

Repetitions

Important Notes

Circuit 1

Deadlift

8




Repeat each circuit for 3 times, and take a rest for 1 minute between exercises, 2 minutes between sets.

Bench press (drop set)

12

Circuit 2

Barbell reverse lunge

8

Seated close grip row

12

Circuit 3

Lat pulldown

10

Seated barbell shoulder press

10

Circuit 4

Barbell biceps curl

12

Barbell skull crusher (drop set)

12
5

Workout 5

Exercise

No. of Sets

Repetitions

Rest Duration

Barbell squat

3

10




60-90 seconds between sets

Bench press

3

8

Barbell bent over row

3

8

Barbell overhead press

3

10

Dumbbell curl

3

12

Dumbbell overhead Extension

3

12

6

Rest and recovery

Rest and recover is usually overlooked in bodybuilding, which is also one of the primary requirements of building muscle fast. With no rest and recover, there is no chance for the muscle to grow. Intense training is a stimulus which breaks down the body after which it requires nutrients and recovery period. At least 2 days a week should be rest day.

7

Here is a video illustrating some helpful exercises to build your muscle fast:

Part 2: Build Muscle Fast—Adjust Your Diet

To build muscle fast you need to eat well, almost eat like a horse. The food is required for energy and the recovery from the workouts. Given below are the diet requirements for building muscle:
1

Whole foods: It is important to eliminate processed and junk food like soda, frozen items, breads, pizza, etc. Incorporate natural, unprocessed foods like whole grains, fruits, vegetables, steaks, chicken breasts, eggs, etc. It is important to have fiber in the diet, which gets lost during processing.

2

Protein: Muscle is made of proteins and due to the increased wear and tear, it is important to get as much as 200 grams of protein a day. Yet, it is not necessary to get it from whey protein supplements. Ensure that each meal has a good source of protein. The calculation should be 1 gram of protein per pound of body weight per day. If you weight 200 lb, the intake would then be 200 grams. You can have eggs for breakfast, meat or poultry for meals and cottage cheese for snacking.

3

Hydration: It is very important to remain hydrated when working out. A lot of body fluid is lost through sweat. The muscles require water to recover from the work out. A gallon of water per day is recommended. When you start getting dehydrated, you will start having headaches, which are the first sign. Unless you drink the entire gallon in 30 minutes, you don't have to worry about water intoxication.

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