Whether you are skinny and still in high school or overweight and middle-aged, learning the most effective ways to build muscle will guarantee that your time is not wasted and progress comes fast. The following tips will answer the question, "How can I build muscle fast?"
Nutrition
Building muscle is a process that requires sufficient protein intake as well as a calorie surplus. If you are eating 10,000 calories a day, but no protein, you will fail to build muscle. Likewise, if you are eating 400 grams of protein, but are in a calorie deficit, you will also fail to build muscle. Adequate nutrition that builds muscle fast requires sufficient calories as well as protein so that you can recover effectively from your workouts. An easy way to figure protein intake is to take your bodyweight in pounds and multiply it by 1.5. This is your minimum protein intake in grams. A 200 pound male would then take in 300 grams of protein per day. Along with this, a sufficient amount of carbohydrates (which are also necessary for the muscle-building process) and essential fats (which aid in recovery) must be consumed to continue the mass-building process.
Training
Diet is necessary for muscle gaining purposes, but training is PARAMOUNT! A solid training regimen that builds muscle quickly will utilize major muscle groups together in an intense effort. This means that big, compound movements that allow the lifter to handle more of a load will provide the best results, especially when they are done for all out effort. A squat, for example, will utilize virtually every muscle in the body when done correctly. This allows a greater load to be handled, which in turn yields a greater systemic stress on the musculature of the body. There is a direct correlation with the effort produced in a workout and testosterone released post workout. More testosterone equals more growth and bigger exercises equals more testosterone.
Exercise Selection
Put away the concentration curls and upgrade to bigger, whole body exercises. You asked, "how do I build muscle fast?", and I'm telling you, with big weights. The most important time in your training is the time spent doing presses, squats, deadlifts, rows, or any other movement that requires multiple muscles to be used at once. Isolation work is always last, without exception. Focus on adding pounds to your deadlift and I promise that you will also add pounds to your frame.
Recovery
Don't over do it! Many ambitious youngsters try to be the 'super athlete' and wind up burning themselves out. Gaining mass requires a short, all out burst of effort followed by adequate rest. Your training sessions should be short (60-90 minutes) and done between 3 and 5 days a week. The time spent between these sessions should be dedicated to recovering so you can attack your next workout. Remember, bodybuilders can't moonlight as marathon runners. If there are sport-specific skills that must be maintained, work them in during your training session.
Post Workout
There exists a 30 minute window post-workout where any nutrition you consume will be utilized towards muscle gain at an exponentially greater rate than any other time of day. Immediately following a workout take a post-workout shake that contains a 1:4 ratio of protein to fast-acting-carbohydrates. Ideally, this would be around 30 grams of protein to 120 grams of carbohydrates. The fast acting carbs will cause a spike in your blood sugar which, in turn, causes a spike in insulin levels. Insulin is the most anabolic hormone in the body, more so than testosterone!! And because your metabolism is running so high from the vicious weight training session you just had, these carbohydrates won't be converted to bodyfat.
Supplementation
Many supplements on the market are worthless and cause little more than a placebo effect. Any pre-workout supplement can be replaced by a cup of iced coffee with some sugar. There are a few, however that are worth a second look. Creatine, when taken properly, spurs fast gains in muscularity as well as almost immediate gains in strength and endurance. Some have said, 'it's just water weight!'. Well, guess what? Muscle is mostly water! The fact is that taking creatine will add size to your arms and allow you to move more weight. Sounds like it's a pretty useful supplement to me! Whey protein is simply another a tool to augment your daily protein intake. Whey is made from milk, and is a quality substance that is easily taken. Taking in 300 grams of beef, chicken, and tuna protein is not easy. Whey makes it easy. It doesn't need to be designer brand. A 5 pound tub should cost no more than $45 and should be gone in a week. Fish Oil is an excellent natural anti-inflammatory, which is necessary for fast recovery and keeping your joints healthy.
If you are diligent in these steps, you are on your way to becoming a force to be reckoned with! Remember to prioritize: getting your training protocol solid is the most important thing. Then worry about your diet. Supplements, while helpful, are a distant third on the totem pole.
If you are committed to becoming strong and muscular on a level unseen by elite athletes, take the first step by consulting the best training program around. Follow the link below for a free preview.
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