Tips for fast muscle building is the greatest desire for every gym newcomer. After all, it’s about nothing else when you enter the sacred halls for the first time. One thing we have to say in advance, quality takes time. But if you follow our 5 fast muscle building tips, you’ve made progress as fast as you’ve ever done. In this blog, we’ll tell you everything you need to know in order to achieve your goals and long-term success. How to eat, how to trean and what you also have to pay attention to. So, here they come.
5 TIPS FOR FAST MUSCLE BUILDING
1. Eat right
Nutrition is and will remain the most important factor in fast muscle building. In addition to a sufficient number of calories, the macronutrients such as carbohydrates, protein and fat should be right. As a rule of thumb, the following formula has proven useful for muscle growth:
While a nutritional plan often only takes into account the large macronutrients, attention should be paid to the important micronutrients, such as minerals, trace elements and vitamins. They contribute a considerable part to building muscle. For that reason, you should always resort to full-fledged foods and not reach your higher calorie needs with junk food. After all, we are talking about fast muscle growth and not about fast build-up of fat or water.
The quality of your diet is crucial to whether and how quickly you build muscle. Minerals such as calcium and magnesium are responsible for the contraction and relaxation of the muscle fibers. Minerals such as calcium and magnesium are responsible for the contraction and relaxation of the muscle fibers. Through them you can only tense and move your muscles. Iron provides oxygen transport in the blood. Zinc supports the body in the formation of the hormone testosterone, which is so important for muscle building. The vitamins A, C, E and the trace element selenium help the body for the regeneration and as we know regeneration is everything, so that muscle can even build up and your muscles for the next session in the gym are ready again.
What else you should know about how the tips for fast muscle building make you successful
But how good is the best theoretical knowledge for you if you can not put it into practice? Now we come to the hard part. You also want to implement your good intentions. Organization is everything. This means that you should plan your meals and prepare as much as possible. Surround yourself with people who pursue the same goal as you, or at least respect your plans and support you. One last word about alcohol, cocaine, wheed and whatever else you do on weekends or even worse during the week. Just leave the shit off for a while. Even though a good vodka is sometimes the only clear and honest thing in your life, it is not just pure poison for your cells, but also for fast muscle building.
Checklist for the right nutrition for fast muscle building
- Determine your calorie requirements
- Assess macronutrient distribution
- Plan meals with the help of a calorie calculator
- Weigh the ingredients, boil and portion
- Do not let go of the way
- Regular check in the mirror, a tape measure and Caliper
2. Train hard and smart
Yes, yes, we all know the sayings alla “70% nutrition and 30% training blah blah blah” But seriously, do you really believe that it is sufficient to feed properly and to complete only half-hearted training? We clearly say NO! Forget all that you hear about it and get your damn ass up in the gym. If you are not able to give yourself a sensible training plan, then do not be ashamed to get a pro. If you have your training plan, then follow it as consciously as possible. This means that you should concentrate during training.
Imagine how the affected muscle you want to train pump up and inflate with blood. For this you should at learn about the anatomy. Do not worry, you do not need a medical school degree. But at least you should know where the muscles are and what they look like. Only then can you visualize your goals and thus translate them into reality.
Warming up and cooling down have their meaning
By the way, proper after-workout warm-up and cooling is not just for people who have too much time or for pussies. You want to look like a pro, then train like one. Warm-up yourself correctly. This includes a 10 minute cardio workout to get the whole circulatory system going and to stimulate blood circulation. Begin each exercise with 1-2 warm-up sets, during which you adjust yourself physically and mentally to the respective exercise. After training you should at least take the time to sit on the bike at a moderate pace or to put on the treadmill. In this way, you promote the removal of polluting substances in your body and promote regeneration. Heavy training is a brutal burden on your entire movement apparatus, so you do not have to torture him extra by an ill-considered action.
By the way, muscles loves it comfortably. If you only give them what they know, they can stay as they are. But we do not want that, you want them to grow. So you have to give them a reason. Regularly increase the weights in an intelligent way. By intelligent we mean that you have rto rase up the weights as your level of performance and make your joints, tendons and ligaments stronger and not destroyed. Incidentally, such intensity techniques as supersets, giant sets or reduction sets are a fine thing to give your muscles even more variety.
Checklist for the right training for fast muscle building
- Set up a training plan for muscle building
- Warm up properly before and cool down after your workout
- Concentrate on a correct execution with each exercise
- If your forestry steps allow, provide variety (super sets, giant sets, reduction sets)
3. Recover correctly
Now we come to the pleasant, but unfortunately also often underestimated part, when it comes to fast muscle, the regeneration. You know it, but we’ll just tell you again. Muscles grow in the resting phase, during the training they get only the incentive. That means for you that you should give your muscles enough time to regenerate until the next training session. Another point that should not be underestimated is your sleep quality. At night, wonderful things happen in your body, such as the protein biosynthesis, ie the building of muscle mass or the growth hormone GH (English Growth Hormone). This hormone is responsible for growth in childhood and also provides for the regeneration and growth of tissue such as muscles and bones.
Make sure you get enough sleep and damn ignore the fucking mobile and TV before falling asleep. This may sound like something for cream puffs, but treat yourself with a walk, a bath and a really good cup of tea and your body will thank you. Go as often as you can to the thermal bath and the sauna, give yourself as often as possible relaxation and peace. Another point about regeneration is the right diet mentioned above. Your body needs all the essential nutrients to perform its functions at the highest level. This includes the regeneration.
Checklist for the right regeneration
1. Sufficient regeneration time for the muscles in training
2. 6-8 h of sleep in a well ventilated and darkened bedroom, with a room temperature of approx. 16-20 ° C
3. Avoid unnecessary stress
4. Use the right Supplements
The idea has still prevailed in many minds “a lot helps a lot”. Everyone knows and wants to give you the best tips on what to take. But honestly ask if the person can tell you how the recommended product works and why you should take it. Do not get us wrong, we do not want to say anything bad to anyone, but the practice has unfortunately already too often shown that many people can only speak cunning therefore without sound expertise. If you want to build muscle fast, we recommend the following supplements:
5. Stay focus
Even if you have planed the best strategy for fast muscle building down to the smallest detail, it brings nothing if you can permanently divert yourself from the right path. It can be quite annoying to have to justify yourself to your relatives and friends for your eating and exercise habits. But it’s goddamn your body and not theirs and you live in it and present it on the beach and not they. So always keep your goal in mind and do not let anyone divert you from your course. Unfortunately, there is no shortcut, if you want to build high quality muscles, there is no magic agent. But you can reach your goal as fast as possible with the 5 tips for fast muscle building up listed here.