How to Build Muscle Fast
By Saidul Hoque - March 19, 2018
Most people are trying to lose weight, so there are thousands of products, guidelines, and exercise regimes aimed at making you smaller. But what if you have the opposite problem? What if you're trying to gain weight and add mass to your physique?
It could be for any number of reasons. Maybe you want to get into a specific weight class for your chosen sport, or perhaps you want to develop powerful biceps and pecs. You might have a naturally lean physique, so you need to put on some weight before you can convert your wiry frame into a muscled powerhouse.
Here's some advice on how to bulk up fast. Just like any other shape-up, you need to combine diet, exercise, and supplements. Protein supplements are key because they help you build muscle instead of accumulating fat. They speed up your body's recovery after a workout and boost your energy levels.
Strength training should be your main focus because it catalyses your body to build muscle. Remember, a pound of muscle is more bulky and dense than a pound of fat, so it occupies less space. This means you will be heavier, but you'll look leaner, tighter, and better defined.
To help your strength training, use a protein supplement like Gold Standard Whey. Each serving has 24g of pure protein derived from a combination of whey concentrate, isolate, and peptides. Remember that compound exercises are more efficient because you can work and build lots of different muscle groups during a single rep.
Compound exercises like deadlifts, bench presses, squats, and chin-ups rewire your body to prioritise muscle fibres over fat deposits. This way, you continue to build muscle and burn fat even when you're not actively exercising. Keep a food diary and count your calories. There are hundreds of free apps that can calculate your daily calorie target.
This target will be based on your height, weight, and how many kilos you'd like to gain in a given period. Combine this with a calorie-counting app to figure out how much you should eat. You can also use a weight-gain supplement like ON Serious Mass. One scoop packs 1250 calories, served up as 40g of protein, 250g of carbs, and 25 mineral salts.
When kids ask you how they get taller, you tell them they grow in the sleep. Adults grow in their sleep too, and this includes their muscle development and weight gain. If you can't increase your sleep volumes, then start by going to bed half an hour earlier. Think of it as a sleep set in your exercise regime. It helps you restore your body after all that working out.
The basic science behind working is when you exercise, your muscles tear. That's why you feel sore and achy. As these muscles heal, they grow bigger, stronger, and bulkier fibres. It's the body's way of preventing more 'damage' by building muscles that are harder to tear. It's also why you need to keep increasing your exercise levels, sleep a lot, and have rest days.
To get safe, effective, muscle-building supplements at pocket-friendly prices, call Supps R Us today on 1300 252 355.