How do you build muscle fast? That’s the million-dollar question.
Every guy out there would love to have a shredded six pack abs and pecs to spare, but as every guy out there knows, getting those things takes a LOT of hard work.
What if there were some tricks you could use to speed up your muscle building progress, though? Little tips and tweaks that could get you results faster?
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Fortunately for you, there is and today we’re going to cover some of the top ways you can build muscle faster, without resorting to shelling out $79.99 for a personal trainer, or even worse, using steroids.
Building Muscle: The Fundamentals
Don’t get me wrong unlike most of the internet marketers and “six pack secrets” gurus out there that will tell you there’s some magic trick, I’m not going to tell you this at all.
In fact, I’m going to tell you the opposite. Building muscle is hard. It takes time. It takes a lot of work, and it takes a lot of commitmentPeriod
The majority of your results in the gym will come from three things
Working Out
- A Good Diet
- Recovery Time
These are the fundamentals of fitness, and without them, no number of tricks and tips will help you get shredded. You can’t “out-hack” the fundamentals.
That being said, once you have those three things down, there are some tweaks you can make that will have a big difference and here they are.
Tip #1 Use the Right Supplements
It seems like everywhere you look, someone in the fitness industry who claims to be “natural” is accrediting all of their gains to some magical supplement.
and, funny enough, they get paid to promote it
The truth is that you don’t really need supplements to build muscle. In fact, if you’re a beginner, supplements should be the least of your concerns.
While most supplements are a waste of time and money, there are a few battle-tested supplements that will actually have a significant impact on building muscle.
First and foremost is creatine monohydrate, which has been proven time and time again to be one of the best supplements on the entire planet.
Aside from creatine, having 40-50 grams of whey protein after your workout has been shown to have a significant effect on your rate of recovery.
Consider throwing in a pre-workout supplement if you have some cash to spare, too but make sure you get one that has clinically proven ingredients, like the ingredients in Gorilla Mode Stim, for example.
Tip #2 Do Intermittent Fasting
I’m not a fan of fad diets, and believe me, I’ve seen them all. The one diet that I actually do believe in, however, is intermittent fasting as a lifestyle change.
A growing body of research is showing us that intermittent fasting has a whole plethora of bodybuilding benefits, ranging from increased growth hormone, to increased insulin sensitivity, to helping you shred off belly fat faster.
While intermittent fasting won’t make up for having a terrible diet, it can certainly help make dieting easier. The best way to start is to simply skip breakfast, and opt for a cup of black coffee instead (no calories!).
Tip #3 Use Cold Therapy
Doctors and medical practitioners have known about the restorative benefits of cold therapy for decades now, or arguably even longer.
From ice baths to speed up recovery after a workout, to cold compresses to reduce inflammation in an injury, cold therapy has a wide variety of applications.
Don’t worry, though you don’t need to become Wim Hof and submerge yourself in sub-zero, arctic waters to reap the rewards of this tip. A simple cold shower every now and then will be more than sufficient.
Cold showers have a ton of benefits, such as:
- Improved Blood Flow
- Boosted Immune System
- Decreased Risk of Depression
- Reduced Muscle Soreness
So, the next time you’re sore after a workout, and are looking for a way to speed up your recovery, why not hop in the shower and freeze it out for a few minutes?
Tip #4 Dial in the Macros
Any bodybuilder will tell you that muscles are built in the kitchen and not in the gym but how are we supposed to turn this into practical, actionable advice?
Well, for starters, one of the biggest mistakes I see people making is not eating enough protein. In fact, you’re probably only eating half as much as you should.
When it comes to a muscle-building diet, the general rule is that you should eat one gram of protein per pound of your lean bodyweight goal. So, if you want to weigh in at a lean, mean 180lbs, eat 180 grams of protein per day.
This may seem like a lot to many people, especially if you’re not used to bodybuilding. If you want to build muscle however, it’s critical to get enough protein in order to keep your muscles in a positive nitrogen balance.
Another important part of managing your macronutrients is getting enough carbohydrates. If you’re trying to build muscle, carbohydrates are critical without them, building muscle is going to be very difficult.
Aim to have the majority of your daily carbohydrate allowance right after your workout this will help to immediately replenish your muscles’ glycogen stores, which are depleted after you hit the gym.
Tip #5 Focus on the Compound Lifts
If you want to build muscle rapidly, you should do a lot of different exercises to target all of the different muscles, right? WRONG well, sort of.
While it’s certainly a good thing to do a lot of different exercises, the majority of your time and effort should be spent on doing compound exercises you know, the exercises that work a lot of different muscles at the same time.
Here are some examples of compound exercises
- Bench Press
- Deadlift
- Squat
- Overhead Press
- Power Clean
Why are compound exercises so important, you might ask? Well, for a number of reasons, but one big one is that they drastically boost your testosterone and growth hormone levels, which are both key to building muscle.
So, the next time your personal trainer tells you to do 20 reps of those flimsy little dumbbells, throw them aside and go for the squat rack instead.
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