By Praveen & Maheek Nair
Most people who have the goal of building muscle don’t want to wait a long time to see results. It can be frustrating to train for a long time and feel like you’re working hard, but not really see a difference in your body.
Want to know how to build muscle fast?
10 Steps to build Muscle in a short period of time.
Create your plan
Your current goal is to build muscle, however having this goal without structure or a clear plan is doomed to fail. So, by you having this goal, you would need to implement a step-by-step plan which would make you progress and reach your goal. These strength training plan will give you specific moves to help you to build consistency for your workouts.
Limit cardio
Stick by this: You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you’d do even better to perform sprint intervals; for instance, running all-out for a minute, then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.
Technique
If you work out with the incorrect technique, you won’t build and make yourself, you’ll just end up hurting yourself. You’ll know that your technique needs work when you can’t feel the muscles that your training work properly.
By having good technique, you will perfect each rep, which would result in you building your muscles and your strength. Here are some specific strength training moves you can start with!
Train Heavy
If you want to build muscle and strength, you have to train heavy, that means not every set you do should have you pumping out 10-15 reps. Yes, high-rep sets can have value, but for multi-joint moves like squats and bench presses, and deadlifts, don’t be afraid to do sets of, say, 5 reps. That’ll allow you to use more weight, building more pure strength, says Samuel. And as you progress, that new strength will allow you to lift heavier weights for more reps.
Eat More
By eating more frequently you boost your metabolism. Your body needs energy from food for muscle recovery and growth. By boosting your metabolism, you promote fat loss. As soon as you wake up in the morning, it’s best for you to take a protein shake.
This way you will end up getting calories from the get go. You need to eat after you work out, within 20 minutes of your session you should consume carbohydrates and protein.
Sleep
It turns out that sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. … Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building hormones while you sleep, including human growth hormone, also known as HGH.
Sleep is especially important for active individuals. Their energy consumption is often very high and their bodies require sufficient rest in order to replenish energy, activate brain cell restoration, and promote muscle growth.
Track of your progress
Tracking helps you stay focused on what’s important to reaching your goal. It helps you identify potential obstacles and strategies for how to overcome them. It can help you set more realistic goals and stay positive along the way. So, download the log and start writing down your progress.
Persist
Persistence is probably one of the most admirable characters a person can possess. It’s the ability to be determined to do or achieve something regardless of any setbacks. Developing persistence is a master skill to success. It is easier to relax and do nothing, or just live in our comfort zone, rather than face the uncertainty and discomfort of sailing thru our goals. Plus, the idea of failure and hardship is unbearable, But if you want to create change in your life and achieve success, now is the time to develop and master persistence.
Incorporate full-body exercises
The more muscles you involve, either in one exercise or one training session, the greater the hormone release you’ll get from your training—that stimulates muscle growth all day long. Hitting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.
Recover
In the day or two after a strenuous workout, you can still participate in active recovery. Try going for a walk or an easy bike ride. You can also try stretching, swimming, or yoga. Active recovery on your rest days will help your muscles recover.