The question is on everyone’s lips but you won’t find a unique answer. In this article, we will show you how to build muscle fast and naturally. You will see that it’s not only a matter of training!
How To Develop Your Muscles?
First, build muscle should be seen more like instructions to follow. We need to create an environment favorable to muscle gain. Many criteria need to be taken into account and if you are not respecting them all, your progress will be less visible.
Fast and Efficient Musculation Exercises
Of course, if you don’t workout, you won’t gain muscle! But the first thing you should understand is you don’t go to the gym to gain muscle but to destroy it! The gain of muscle mass is only the response of your body while recovering. You will see a lot of people at the gym who are not making any progress even though they used to go to the gym for a longtime.
First reason they are not gaining muscle: they try to check a box next to their 10 reps exercise. They want to finish their series more than lifting what they should. Their loads are generally too light for their strength.
Second reason they are not gaining muscle: they love the focus on their workout. Some people are tempted to talk about this and that with another practitioner, which leads them to rest periods of 5 to 10 minutes. This is a big mistake when you are trying to gain muscle. To learn more on the subject, you can refer to this article about the Top 7 fitness mistakes and how to avoid them.
Key Indicators For An Efficient Training
- Never rest more than 2 minutes
- Each serie must hurt your muscle, even the light series
- Workout with heavy loads for at least 50% of your training
- Put your phone in airplane mode
- You are struggling to go back home
What To Eat To Become Bulky?
It’s crucial to understand that point: adequate nutrition will provide what your muscles need to rebuild, and if it is adapted, you will even win a little more muscle. If you are not gaining weight with your current diet, but you do not lose any neither: you are on a maintenance diet. If tomorrow you start weight training without changing your eating habits, you will not gain muscle! The reason is you would not give enough nutrients to repair the damage caused by your training. You can check our article dedicated to this topic Nutrition Tips For Fast Workout Recovery.
Nutrition Key Takeaways To Build Muscle
- Eat the least possible processed foods
- Always have a food intake in the hour that follows your training
- Never skip a meal, especially during the 24 hours that follow your training
- Don’t eat all you can but eat what you need
- Drink water even more than you think you need
Build Muscle Fast: One of the most important and basic thing, the sleep
Sleep is one of the most neglected point by the athletes. Because of their humdrum lifestyle: subway, work, sport and finally sleep. They tend to forget to respect their sleep cycles. Some give food to their children, put them to bed and then eat themselves and later go to bed… The muscle swelled when we sleep, the nervous system also recovers. Neglecting sleep leads gradually to being tired while training and depressed because you have no strength, and you do not take any muscle.
Tips To Optimize Your Sleep For Muscle Growth
- Sleep at least 8 hours per day
- Take a nap if you work very early or at night
- Respect a curfew, ex: 10PM
- Sleep in the dark
- Stay away from your gaming console or your computer after supper
The Motivation To Build Your Muscles
We should have put that in first position. Motivation for gaining muscle is the one that led you to enter your fitness gym or to buy fitness equipements to start your intense training. It’s also because of that motivation that you are on this website, trying to get every piece of advice. The motivation that begins in spring and hopes for a perfect body in summer is often ephemeral. The one that lasts over time and turns into passion is the one who led us in the weight room with a view of becoming another ourselves, muscular version, satisfied and good about yourself.
The basic genetics is not an excuse. Everyone can change their physique and becomes a model of success. Trying to hide yourself behind a bad genetic belief is an easy solution that does give an answer to those who do not take muscle. There is no secret: every points of the above need to be well understood or and taken into account.
How to gain muscle? Whether you are a couple, father or mother, the sport brings you back to yourself by forcing yourself to be selfish, thinking only of you during the time of a workout by removing the accumulated daily stress… You need it! Just do it!