If you’re like most guys, you want to learn how to build muscle fast. You’ve made the decision that you want to work on changing your body and now you are ready to put together an action plan to get to your end goal.
But, you don’t want to be left waiting for what seems like months on end to actually see the results happening. No, you want to get results now. You want to go into the gym, put in the work, and start noticing a difference immediately.
There’s good news and bad news.
The bad news is that it’s unlikely that you will start magically sprouting pounds of new muscle overnight as building muscle is a process in the body, but the good news is that if you utilize the following techniques for how to build muscle fast, you can rest assured that you are going to be well on your way to making the gains you’re looking for.
If you work hard and have the right program in place, you could notice marked improvements in as little as two weeks time.
Let’s go over the top things to note for how to build muscle fast.
Use Compound Exercises 80% Of The Time
The very first thing that you should be doing is having a good look over your entire workout plan and checking to see which type of exercises dominate it.
Are you doing plenty of bicep curls? Lots of tricep extensions? Are lateral raises crowding out your shoulder workout?
If so, it’s time to change that. If you really want to learn how to build muscle fast, you need to think compound.
Compound exercises are the ones that will work the greatest number of muscle fibers at once and will be the movements that stimulate the highest hormonal response, gearing your body up for some serious growth.
Always make sure 80% of all the exercises you’re doing are compound in nature. If you do that, you’ll be right on track.
Focus On Calories
Second, the next must-do if you want to see results is to focus on your calorie intake. Are you consuming sufficient calories for growth?
Nothing will teach you how to build muscle fast like a high calorie diet will.
If you’ve been going to the gym for two weeks now and haven’t seen the scale budge, that’s a very good signal that your diet is causing the problem.
Increase your daily calorie intake by 200-300 and you’ll quickly find this problem take care of itself.
Don’t Neglect Rest
Moving along, don’t forget about rest as well. Remember, your muscles are actually being broken down in the gym. It’s after the gym when you rest them that they actually grow back stronger and larger.
Neglect rest and you’re really going to short-circuit your results. Remember too that your muscles don’t just require rest but your CNS does as well.
You may think you’re getting enough rest because you have 48 hours between training any single muscle group, but if you’re lifting weights six days a week in the gym, you’re continually pounding your CNS.
Eventually, strength will start to decline and you’ll see a lack of progress. Aim for no less than two days of rest each and every week. That will be key to getting you results.
Ease Up On Your Cardio Training
Finally, the last thing that you should do is ease up on your cardio training. So many guys think that cardio will help them stay lean while they build muscle but very often cardio is the exact thing that keeps them from learning how to build muscle fast.
If you want to do cardio while building muscle, keep it to once or twice a week and to moderate intensities. Anything more than this will just eat into your progress.
So there you have the top tips for how to build muscle fast. Have a good look at your program and see what might need to be changed.