How to Get Bigger Muscles Fast: This is What You Can Do
Did you know that only 24% of men and 20% of women say that they’re even somewhat satisfied with their bodies? If you’re feeling less than happy about your figure, there’s nothing to be ashamed of. You’re in the majority!
But there’s no need to live with being dissatisfied with your look. If you’re looking to change your physique by getting in shape and building bigger muscles fast, you’ve come to the right place!
What can you do to help your body along? Are there any tricks to improving your body faster? Listed below are 8 fool-proof tips for getting the muscles you’ve always dreamed of.
Now then, let’s get started!
1. Get More Sleep
You may be thinking, what does sleep have to do with building muscle? Well, sleep is an essential part of a healthy lifestyle, and if you want to increase muscle mass, you have to get the right amount of sleep.
While you sleep, your body is able to focus on restorative processes, including strengthening tired muscles. Not to mention, the less sleep you get, the less muscle-building hormones your body releases. Aim for 8 hours of quality rest a day for optimal results.
2. Increase Your Calories
With weight loss, it’s important to count and cut calories, but when trying to build muscle, this method will not work. Think of your body as a highly intelligent, primal system. If you cut your calories, your body will assume you’re unable to find food.
Because of this, it will use the calories you do consume for vital functions, putting building muscle on the back burner.
Now, unless you’re The Rock, this doesn’t mean you should down thousands of additional calories. But by increasing the number of calories you eat in a day by a few hundred, your body will have just enough extra energy for increasing muscle.
3. Eat the Right Foods
Staying on the topic of calories, while it’s true you should increase the amount you eat, you shouldn’t eat just anything. The majority of your additional calories should come from protein to maximize muscle.
Have a high-carb snack or maybe even a bowl of ice cream after your workout. Either of which will slow protein-breakdown in your body, promoting the gains you’re after.
4. Use Progressive Overload
If you’re just getting your feet wet in the gym, the act of lifting alone is enough to get you started, but once you have a solid base, you can start to improve your results with methods like progressive overload.
This may sound like a complicated term, but it’s quite simple. All it means is that you gradually increase the weight you’re lifting and the number of sets you do. You’ll be surprised at how quickly your muscles adapt and grow with the increased strain.
5. Decrease Rest Between Sets
While ramping up the weight and reps, you should also decrease your rest period between sets. It can be tempting to pick up your phone and browse while you take a breather, however, you should avoid distractions if you can.
Ideally, your rest period between sets should be no more than 30 to 90 seconds in length. Be careful not to push yourself to the point of injury, but the more fatigued your muscles are, the more muscle-building hormone your body will produce.
6. Don’t Lift Every Day
For the same reason you need to sleep more to help your body build muscle, you shouldn’t lift every single day. This may sound counterproductive, but you don’t build muscle while your lifting. You build muscle while you’re resting!
While you do need to lift multiple times per week, you should shoot for 3 days to start with and then expand from there. Don’t stress about lifting every day, your body continues to produce higher levels of muscle-building hormones for 48 hours after your session.
7. Stay Consistent
Like building any habit, consistency is key with weight lifting. You can absolutely do things to speed up the process of growing your muscles, as we’ve discussed here, but you can’t expect it to happen overnight.
Be patient with yourself, put in the hard work it takes to see a dramatic change, and the results will come!
8. Consider Supplements
Do your research and consult a physician before making any drastic changes to your diet or lifestyle. That being said, as long as you’re confident that you’re making good choices in what you’re putting into your body, supplements can take your muscle-building to the next level.
Creatine, HMB (beta-hydroxy-beta-methylbutyrate), and deer antler velvet for bodybuilding are all options to consider. You just can’t expect the supplements to do all of the work for you. They are meant to be used in addition to hard work and exercise; otherwise, you will not get the results you’re hoping for.
Use These Tips to Get Bigger Muscles
Well, there you have it! By using these tips, you’ll be well on your way to having bigger muscles. Remember, before doing anything else, you need to establish a good base. Focus on getting the right amount of sleep and eating the right amount and type of foods.
When it comes to your lifting habits, build muscle faster by utilizing progressive overload, gradually increasing the amount of weight and reps as you improve. Don’t give your muscles too long to relax during your workout, but be sure to take breaks in between workouts to allow your muscles to recover and grow.
Be patient, stay consistent, and when you have your schedule and good habits down, consider supplements to build on your hard work.
Looking for more tips on improving your fitness and appearance? Check out our blog!