Building Lean Muscle

When building muscles fast, there are a few things you must understand. Although, working out is a big part of gaining muscles, you also must perform a few other basic steps as well. So, what I’m going to share with you are 5 ways to build muscle fast.

Before I dive into the top 5 ways of building quality muscles, I’ll like to tell you that while trying to put on size, you need to be consistent on your efforts and honest with yourself. Now that I’ve gotten that out the way, let’s go over the top 5 ways.

Exercise

In order to put on muscle, you have to do the right exercises, or lifts, that will allow you to do that. The types of lifts you should focus on doing is compound lifts. These lifts consist of bench press, squats, military press, and deadlifts. These are the “mass building” lifts.

You should also do a few isolation lifts, such as bench flyes, tricep pulldowns, preacher curls, upright rows, and side lateral raises. And don’t forget to work on your abs, too.

Nutrition

In order to build muscle fast, you’ve got to be serious about your nutrition. It’s extremely important. You have to intake a lot of protein and carbohydrates (or carbs). You should consume at least 1 gram of protein per pound of bodyweight per day and at least 1.5 grams of carbs per pound of bodyweight per day.

An example of this would be if you weighed 170 pounds, you should consume at least 170 grams of protein per day and at least 255 grams of carbs per day.

A few foods you should add to your meal plan is steak, chicken breast, turkey, tuna, salmon, and eggs for protein. And for carbs you should eat pasta, oatmeal, fruits, rice, and potatoes.

Supplements

You probably won’t get this information anywhere else, but you should consider taking supplements. One of the supplements you should consider taking is whey protein. It’s essential for building muscles fast. Also, you could take vitamins, amino acids, glutamine (an amino acid), and creatine.

These are great mass building supplements and will help you build muscle fast and safely.

Pre-Workout Meal

Pre-workout meal is important for muscle growth. You don’t want to hit the gym without properly fueling your muscles. So, before you workout, you should consume about 20-40 grams of protein (whey protein shake, tuna, chicken, or turkey) and about 40-60 grams of complex carbohydrates (apples, oatmeal, banana, or brown rice).

Post-Workout Meal

As noted above, supplements are important. So, post-workout is one of the most critical times when it comes to building muscles. Make sure you drink about 40 grams of whey protein (roughly 2 scoops) and about 50-80 grams of simple carbohydrates (baking potato, honey, powerade, or white bread with jelly).

Also, you should add some bcaa (amino acids), glutamine, and creatine to this power drink and consume it immediately after your workout.

These are the top 5 ways to build muscle fast. Make sure you eat, train hard, and rest. When you do, you’ll add on some serious muscle mass.

There are several people working their butts off in the gym every day trying to build muscle, but most of them have no idea what they should actually EAT to build muscle. In fact, most of them eat very little compared to those even trying to LOSE weight!

So if you are one of these folks, you should learn exactly what you should eat to build muscle so that you can get 5 times more results in 1/5 of the time.

Without further ado, let me give you a few brief summary of what and how you should be eating your way to gain muscle mass:

Eat 500 calories above maintenance level

This is very important. A standard maintenance level for men is 2000 calories and 1500 calories for women. In order to build muscle mass, you simply need to add an additional 500 calories to your daily routine to trigger your body in to building more muscle mass.

Eat every 2 to 3 hours.

If you do not eat every 2 to 3 hours, your body will trigger starvation mode, which is a very dangerous situation for those trying to build muscle because when your body enters starvation mode, it starts storing fat and using up your muscle for energy, which means all your hard work and effort would go in vain if you missed a meal in between. This is a very important key when it comes to the eating side of building muscle.

Feed on carbs and protein in every meal.

If you are a skinny guy finding it difficult to gain mass, then you should eat more high GI carbohydrates which makes you hungry really fast. This means you have to eat even more frequently to control the hunger and this will also trigger your body into slapping more pounds of muscle in to the body.

If you are a sensitive gainer, you have to eat medium to low GI carbs every 2 to 3 hours with lean protein in every meal.

Protein is very important for any type of body. It has the highest thermic effect and it is also the building block of muscles in your body. The more protein you eat, the more resources your body has to build muscle on. Just don’t eat too much protein that it clogs up your intestine real bad and creates health problems.

Make sure you eat a lot of high fiber carbohydrates to ensure cleaner intestines, and better restored glycogen cells that get used up when you work out at a super intense level.