Building muscle is one of the top fitness goals for men around the world. You’re sick of feeling skinny and weak, so you want to put on some extra pounds of muscle. How can you do this? Well, here are a few tips to help you build muscle fast:
Consume a lot of protein
Protein is essential for muscle growth as it’s what your muscles are basically made out of. To get scientific, protein (and your muscles) are made up of amino acids. These are the building blocks of protein, and there are 20 of them needed for muscle growth. 11 of these are produced by our bodies, but 9 of them need to be gained from elsewhere.
This is where protein sources come into play as you can get the 9 essential amino acids from foods and supplements. In turn, this supplies your body with the amino acids needed to build muscle, helping your body build more muscle tissue while repairing the damaged muscle fibers from each workout. Most experts recommend 1g of protein per kg of body weight for the average person, while serious bodybuilders and athletes should aim for 2g per kg of body weight. A lack of protein in your diet will make it hard for your body to repair and grow muscle tissue!
Increase your testosterone levels
Protein isn’t the only thing in your body that helps you build more lean muscle mass. In fact, you could argue that testosterone is an even bigger factor in muscle growth. This hormone increases neurotransmitters, meaning more signals are sent to your tissues telling them to grow. It also increases levels of growth hormone, which – as you can imagine – is responsible for tissue growth. In short, high levels of testosterone will lead to a high level of muscle growth in your body.
If you’re struggling to gain muscle, it might be worth having your testosterone levels checked. You could have low levels, but it’s not the end of the world. There are at-home TRT treatment options available nowadays to boost you back up. Also, various supplements exist that are said to help increase testosterone, so they could help too.
Eat more carbs
There’s a common misconception in the health & fitness industry that carbs are bad for you. Realistically, they’re an essential part of your diet. If you want to build muscle, you need to eat enough calories per day. As a general rule, you should try to at least match what you’re burning to see muscle growth. If you only eat protein, with no carbs, you’ll struggle to consume the calories you need.
Carbs are a fantastic source of energy, which helps fuel your body as it recovers from workouts and starts building new muscle. The effects of protein are enhanced when you eat carbs, so don’t scrap them from your plate. Just make sure you opt for complex carbs as they are nutritionally more beneficial than simple carbs. It’s funny because carbs get such a bad reputation from people that are trying to lose weight. Granted, a high-carb diet isn’t going to be the best one to aid with weight loss. But, when it comes to gaining muscle, carbs give your body the vital energy source it needs.
Lift heavier weights
One of the key ways you build muscle is through progressive overload. This means that you push your muscles to the limit, breaking down the muscle fibers within them. It might sound brutal, but that’s the way the human body works. It’s also why you’re sore the next day – your muscle fibers are being repaired!
When your muscles have been worked, your body starts building more fibers to repair them. Not only that, but it realizes that you weren’t strong enough. You push your muscles to the limit, and the body knows that you need to be better prepared next time. So, with each workout, you gradually get more muscle fibers and bigger muscles. If you’re not overloading your muscles week after week, you won’t see the results. Here’s a general rule; choose a weight that makes you fail around the 10-12 rep mark. Use that weight until you can comfortably get 12 or more reps out, then increase it again. This helps you progressively overload your muscles and makes them grow big and strong.
It’s not rocket science; it’s simple biology! It’s a good idea to do your own research into things like this as you start learning how the body works and how you build muscle. Having a clearer understanding of the processes throughout your body will make it easier for you to know what to do to build lots of hard muscle!