Do you want to quickly develop your muscles? Then you will have to feed yourself correctly and train in a reasonable way. In today’s article, we show you 5 tips and 9 exercises with which you can achieve your goals.
Building muscle quickly is possible, but to do so you’ll need to be disciplined in both your training and diet and, for better or worse, patient. The first results will begin to be noticed after the first six weeks. Once you have managed to leave this first stage behind, the palpable advances in bodybuilding will happen quickly. The correct diet is as important as the training plan for rapid muscle building.
Tips for a quick bodybuilding guarantees
1. Eat enough protein
For rapid muscle development, you should consume around 1.7g of protein per day per body pound . Proteins are the foundation of your muscles. They are made up of various amino acids. Amino acids are, simply put, the building blocks from which your body creates proteins. Each food that contains protein also contains different amino acids. Fast muscle building is simply impossible without protein .
It is therefore best to combine as many high-protein foods as possible, and also to use vegetable protein sources. In this way you can provide your body with all the existing amino acids. Protein shakes are the perfect complement to cover your daily protein needs.
Meat and dairy products are high in protein. It is however important that you buy food from organic farming . Antibiotics and drug residue are just as unhealthy as processed foods. Cows that can frequently graze on green pastures produce milk with much better fat than those that spend their entire lives locked in a barn eating feed.
2. Cover your caloric need
Your body needs energy to be able to rapidly develop its muscles. This is obtained through food. Each person has a specific caloric need. This need is made up of your basal metabolic rate and physical activity expenditure. Basal metabolic rate encompasses all the calories your body needs to keep your breathing, heartbeat and co. working and to keep you awake. This type of metabolism also works when you’re lying on the couch.
In the case of expenditure for physical activity, we would be referring to the extra calories you consume when doing activities (for example at work or when you play sports). Expenditure for physical activity can therefore vary from day to day. For rapid muscle building, it is important that you consume between 300 and 500 kcal per day than you need. This is known as the caloric surplus.
The calculation is easy: basal metabolic rate + physical activity expenditure = caloric need.
3. Train with weight
For the fastest possible gains in muscle development, you’ll need to do strength training with weights. Of course you can also build your muscles with bodyweight training, although results come faster with weight training (especially at the beginning).
This is because the weights offer you the possibility to perfectly adapt the training weight to your body and your personal bodybuilding goals . Especially large muscle groups such as the legs already require strength and skill to be able to exercise them properly with bodyweight exercises. Weighted squats, on the other hand, are effective and relatively easy to develop the gluteal and leg muscles.
Free weight exercises are especially effective for rapid bodybuilding. Its advantage: in addition to training the muscles that each exercise focuses on, they allow you to exercise the stabilizing muscles of the torso.
One exception: you’re bodybuilding for the first time and want to see quick results. For beginners, apparatus exercises are more effective as they guide your movements and reduce the risk of injury due to incorrect exercise performance. If you are a beginner, let an experienced trainer advise you.
4. Take yourself to the limit
No sweat, no victory. Fast muscle building requires intense training. Posing in front of the mirror marking biceps will not help you much. Find the weight that challenges you.
Indicative value: you manage to do 3 series of 8-12 repetitions. After the last set, your muscles are so exhausted that you can’t do any more reps. As soon as it starts to get easier for you, you should increase the weight. Performing 3 sets of 12 repetitions is ideal for those beginners who want to quickly develop their muscles.
Have you been training for a while, do you already know your training weight but your progress is limited? Then try pyramid training. Thanks to this type of training, different stimuli will be produced during training. If your training has plateaued but you still want to quickly build muscle, then pyramid training can help you achieve that goal.
The fundamental requirements to build your muscles as quickly as possible are a well-reasoned plan and the right diet.
Pyramid training can be carried out in 2 directions:
Ascending pyramid :
You start with your usual training weight and do the number of reps you usually do in a set. For example: 10 squats with 30 kilos. On the next set you raise the training weight but reduce the number of repetitions. For example 8 repetitions with 32 kilos. The last series would then be composed of 6 repetitions with 34 kilos.
The inverted pyramid:
It works the other way around. If we continue with the previous example, the inverted pyramid would look like this: 1st series = 6 repetitions with 34 kg. 2nd series = 8 repetitions with 32 kg. 3rd series = 10 repetitions with 30 kg.
The inverted pyramid is only recommended if you are sure of your training weight and if you master the exercise perfectly. However, do not stop warming up properly and perform 1-2 warm-up series with little or no weight.
5. Give yourself a break
For fast muscle building you should 3-4 times a week following a reasonable training plan. The ideal for this are full body workouts or 2-stage workouts.
The fact that you respect the days without training is equally important. Even if you have the impression that your muscles are rested, the ligaments, cartilage, bones, spinal discs and joints usually need more time to adapt to the new efforts. During this phase it is important that you provide your muscles with enough protein and nutrients such as zinc or magnesium in order to guarantee normal muscle function.
If you train too much you will be exposing yourself to injuries that could put you out of action for months. The fact that you do not have soreness does not necessarily mean that your muscles are sufficiently rested. During the days when you do not exercise, a so-called super compensation effect takes place in your muscles.
You should think about it in the following way: the training has been an effort for your muscles / it has exhausted your muscles, since they had to work harder than usual and your muscles remember it. In order to be better prepared for the next effort, your muscle creates more material during the regeneration phase by repairing and thickening muscle tissues. In other words: your muscles grow.
If you train again during that process, the process will be interrupted and your progress/advancement will also be delayed. Muscles cannot give their all in training and regenerate at the same time. That is why we recommend that you give them time to rest and that you enjoy your rest day.
General rules for regeneration:
1. Wait until you don’t have soreness to return to training.
2. Take at least one day off before working the same muscle group.
3. Get 7-8 hours of sleep each night.
4. Follow a diet rich in protein and balanced.
5. Drink enough water and avoid alcohol, especially on training days.
9 exercises to build your muscles fast
Warm
up 10 minutes of cardio + warm-up exercises. Do one warm-up set with no weight and one with half your training weight before each exercise.
Intensity
You must raise the intensity of the exercises by increasing the weight. Use a training session to find the most suitable weight and number of sets to achieve your goal of rapid bodybuilding.
Number of repetitions
8 – 12 repetitions per set, 3 training sets.
60 seconds of rest between each series.
Cool Down
A relaxed cardio session or mobility training.
1. Dumbbell butterfly
Exercises:
Pectorals major muscle. Auxiliary muscles: front part of the deltoid muscle, arms
Warning:
1. The palm of the hand should face up, the thumb should cover the rest of the fingers.
2. The elbows are slightly bent and the dumbbells are in line with the shoulders.
3. The belly should be tight, the lower back should press against the bench.
4. Put your feet on the ground well.
2. Dumbbell Reverse Butterfly
Exercises:
Central part of the trapezius muscle, posterior part of the deltoid muscle, rhomboids major and minor muscle, infraspinatus muscle. Auxiliary muscles: upper and lower part of the trapezius muscle, front and lateral part of the deltoid muscle, core, erector spine muscle, thighs.
Warning:
1. The palm of the hand should face down, the thumb should cover the rest of the fingers.
2. The elbows are slightly bent and the dumbbells are in line with the shoulders. The weight should be distributed throughout the foot, the knees should be in line with the ankles.
3. Incline Dumbbell Press
Exercises:
Pectorals major muscle, triceps. Auxiliary muscles: front part of the deltoid muscle and serratus anterior muscle.
Warning:
1. The palm of the hand should face up, the thumb should cover the rest of the fingers.
2. Don’t straighten your forearms all the way.
3. Lower your elbows to the height of your chest.
4. The belly should be tight, the lower back should press against the bench.
5. Put your feet on the ground well.
3. Barbell Row
Exercises:
Latissimus dorsi muscle, posterior deltoid muscle, trapezius muscle, rhomboid muscles, infraspinatus muscle Auxiliary muscles: arms, core.
Warning:
The palm of the hand should face down, the thumb should cover the rest of the fingers.
Don’t straighten your forearms all the way.
Pull your elbows only up to your ribs.
Keep your abdomen tight and your lower back straight.
Put your feet on the ground well.
5. Discus Russian twists
Exercises:
All the muscles of the abdomen. Auxiliary muscles: complete abdominal muscles. Auxiliary muscles: back extensors, broad back muscle.
Warning:
The palm of the hand should face down, the thumb should cover the rest of the fingers.
Keep your lower back long. Can’t you make it? Then put your feet on the ground. Still can’t make it? Use less weight.
6. Kettlebell Farmer’s Step
Exercises:
Core, whole body.
Warning:
Stand tall with your arms tense and your elbows slightly bent.
Don’t let the weight pull you down.
Your whole body must work hard for this exercise. Tense all your muscles, take small steps.
Hold the kettlebells with your back straight and your legs slightly bent as in the deadlift exercise.
7. Back squat
Exercises:
Gluteus Maximus muscle, quadriceps, hamstrings. Auxiliary muscles: core, erector spine muscle, adductors.
Warning:
Both heels remain glued to the ground.
Don’t let the weight pull you down.
The back should be straight and the upper part of the body erect.
8.Walking Lunge
Exercises:
Gluteus Maximus muscle, quadriceps, coordination. Auxiliary muscles: core, biceps of the legs, arms.
Warning:
Your knee and ankle should be in line when you do the move.
Avoid lateral movements in thighs and knees.
All movement must be performed with stability and coordination. If in doubt, do the exercise without weight first.
9. Calf raise
Exercises:
Calves, soleus muscle.
Warning:
Keep your feet in line with the dera. The thighs and core should move, the knees should not.
The back should be kept in its usual position.
Raise your knees as high as you can each time.
