Overview
Muscle tissue takes time to grow in size, but there are ways to make the physiological process of building muscle more efficient. Muscles need amino acids (protein) in order to grow in size, so it’s important to consume enough protein each day to support this growth. The best way to build muscle fast, without resorting to illegal or unhealthy methods, is by eating the right foods, taking in enough protein each day and by lifting weights on a consistent basis. For the fastest results possible, you’ll need to lift weights four days per week at the gym.
Step 1
Begin a healthy eating regimen immediately. Ideally, you should be eating a healthy dose of vegetables, fruits, whole grains and lean meats, according to the USDA Healthy Eating Food Pyramid. Although you may need to make major changes to your diet in order to meet these recommendations, make these changes slowly over a period of several weeks, to let your body adjust. Specifically target vegetables, beans, nuts and lean meats; these foods are high in protein and will help to build muscle fast. Men should be eating approximately 1,500 to 2,500 calories per day (depending upon your height and build), and women should shoot for 1,200 to 2,000 calories per day for muscle building purposes.
Step 2
Lift weights at the gym four days per week; you may choose to lift four consecutive days per week, or you can opt to lift every other day if that works better for you. Since most gyms have a wide array of weight training equipment, take advantage of this by using a variety of exercises to target two to three muscle groups per workout, recommends StrongLifts.com. Each muscle in your body should be worked out only once per week; make sure to lift with a high intensity in order to get the best results. Do a total of six to nine sets, with up to 10 repetitions, for each muscle (i.e., three sets of bench press and then three sets of butterflies for the chest muscles). Always use enough weight so that you reach maximum muscle failure by the tenth repetition.
Step 3
Consume a protein shake immediately following each workout. Each shake should be approximately 30 to 50 grams of protein. Drink a protein shake on non-workout days as well; it’s best to drink it in the morning.
Step 4
Sleep for seven to eight hours each night. While you sleep, your muscles are busy repairing themselves from the previous day’s workouts; that’s how muscle tissue gets bigger. Getting enough rest also helps to recharge your batteries so that you can perform the following day’s workout with plenty of energy.
Tips and Warnings
- Lift lighter weights the first week to help your body adjust to the new exercise regimen, and also to help you figure out how much weight is needed to reach your maximum muscle failure by the tenth rep on each weight lifting exercise.
Keep track of the amount of weight you lift for each exercise, and increase this amount by three to five pounds each week in order to keep building muscle and avoid “hitting a wall” with your gains.
- Consult your doctor before beginning a weight lifting regimen.
Always use a spotter when lifting heavy weights to avoid injuries.
About this Author
Joseph Eitel is an established writer who graduated from Kellogg Community College with a degree in graphic design. He has worked for a variety of online publications since 2006, including the Developer Shed Network and Huddle.net. He has become an online authority when it comes to technology and health; his health blog has become one of the most popular websites in the healthy living niche.
