Thursday, January 11, 2024

How to Gain Muscle Fast: The Do’s and Don’ts

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Did you know that only 23 percent of the population of the United States of America exercises on a regular basis? Many people have dreams of attaining the perfect physique or the dream body, but it takes a lot of work, time, and dedication in order to see some serious muscle gains. Using the right techniques and eating the right foods is a major part of that journey.

Getting on a planned-out fitness routine is another great way to reach your goals, but it’s key that you know how to gain muscle fast if you want to get stronger and set some new personal records. Knowing the dos and don’ts of getting bigger muscles and sculpting your body can get confusing.

Luckily, the good news is that you’ve found the perfect guide to learning how to get stronger in a short amount of time. Keep reading for some helpful tips today!

What Are the Benefits of Gaining Muscle Strength?

It’s important to know the benefits that come with your hard work and dedication toward getting muscle gains. Improved confidence and a ripped appearance are great, but the benefits extend far beyond your appearance. Improved health is also near the top of the list, meaning that you’ll enjoy a longer and livelier lifestyle.

Here’s a closer look at some of the best reasons to start a fitness routine.

Joint Support

No one enjoys the thought of chronic joint pain, as this will severely limit mobility and take away from the quality of your life. Your joints are essential because they absorb a ton of the stress that you put on your body as you move through your daily tasks. Muscles are important because they take a ton of the stress off of your joints.

You will notice that running and walking feel much better on your body as a whole when you get bigger muscles. You can prevent a ton of long-term damage to your joints if you make a commitment to learning how to gain muscle fast.

More Calories Burnt

Another neat benefit that comes with muscle gains is the fact that you’ll burn more calories throughout the day. This is a huge deal if you have a goal of adding muscles while also getting leaner. Adding muscle mass helps you burn calories because your metabolism works at a much higher level.

A pound of muscle burns more than three times as many calories as a pound of fat. Keep in mind that you’ll need to add to the amount of food that you’re eating each day if you’re in the midst of a bulking cycle. Look into getting sarms for sale if you want to add muscle strength in less time.

Muscle Helps Your Bones

Your muscles will also provide protection to your bones when you’re taking part in your favorite hobbies and in your daily life. Bones grow when you add pressure to them, and getting bigger muscles is the most effective way to put that pressure on your bones. As you get older, your bone mass starts to decrease and you face a higher risk of broken bones.

If you want to maintain a healthy body later in life then you need to stay active. You will have much stronger bones a long way into your life. The quality of life that you enjoy will be higher than your peers since you made the decision to take care of your body and provide it with the right supplements and nutrients.

Improved Appearance

It’s no secret that learning how to gain muscle fast will help you improve your overall appearance. The clothes that you wear will fit you better and your features will look more defined. Even if people do not find you more attractive, you will feel more secure and confident in yourself.

The improved appearance aspect is one of the main things that men focus on when it comes to a fitness routine. It’s a great motivator to keep from giving up on something that you want.

Dos and Don’ts of Getting Muscle Gains

If you are still dedicated to learning how to gain muscle fast then it’s important that you know the dos and don’ts of how to get stronger. That improved appearance and better health are great reasons to enjoy your bigger muscles, but you won’t get there if you don’t take the right advice and apply it to your fitness plans.

Here’s a closer look at the dos and don’ts of getting major muscle gains.

Do: Maximize Your Muscle Building

Protein is essential for anyone who is focused on adding muscle mass to their frame. The more protein that you’re able to store inside of your body, the more that your muscles will start to grow, especially when you get on a dedicated fitness routine. The hormones that your body needs to continue functioning draw from that pool of protein in your body.

If you aren’t eating foods that are high in protein then you could find that your body needs to burn protein reserves in order to continue functioning at a high level. The real problems begin when your muscles need more protein and there is none there to power them.

The goal of learning how to gain muscle fast is to keep a constant flow of protein entering your body to replace the protein that is getting used throughout each day. A good goal for protein consumption is to consume around one gram of protein per pound of body weight. 

Don’t: Work the Same Muscle Groups Too Frequently

Do everything that you can to avoid getting caught up in overworking certain muscles to get the muscle strength goals that you’ve set for yourself. Working the same muscle groups out over and over again will stunt the growth of your muscles and lead to increased body pain. 

You need to give your muscles time to recover and regenerate before you start working them out again. It’s also a great way to prevent avoidable injuries since you’re not putting too much stress on your body. 

A great strategy that you can use to avoid overworking your muscles is to use a split routine. This means that on certain days of the week, you will work out different muscles. Staggering the muscles that you’re working out is the most effective way to make the most of your time while still building bigger muscles with each gym session.

It’s a good idea to give your muscles around 72 hours to recover before working them out again. Your muscles will have enough time to repair themselves if you work out other muscles during those hours and you’ll continue to burn more calories.

Do: Train Heavy

If your main goal is to learn how to gain muscle fast then you need to focus on a fitness routine that involves lifting heavy weights and doing lower reps. Pair your heavier weights with greater safety for the best results.

You don’t need to pump out 15 reps of each lift that you do in order to get bigger muscles. If anything, look for a weight that is around 75 percent of your max and do 5-6 reps. Lifting heavier amounts of weight is the best way to add true strength to your body through a fitness routine.

Many bodybuilders look for an exercise that they can do that allows them to start out each workout with a low-rep exercise. You can enjoy the best of both worlds when you take that approach to use and follow a training regimen.

Don’t: Perform Reps Too Quickly

One of the worst things that you can do if you want to make your dream of learning how to gain muscle fast come true is to perform your reps with too much speed and quickness. This is true whether you’re challenging yourself with bodyweight exercises or with dumbbells and machines.

You’ll need to create mechanical tension in order to get the results of muscle gains from your workouts. This results in the tension in your muscle fibers that are needed to build muscle. 

A great approach to use if you’re looking for muscle gain is to progressively increase the amount of weight that you’re lifting. You don’t want to stay at the same weight forever since that will hinder your muscle growth. You won’t challenge yourself and you’ll fail to get stronger.

Do: Have a Pre-Workout Drink

You will find plenty of great supplements on the market that you can use if you want to get bigger muscles. Whey protein powder is the one that many people associate with muscle strength, but there are plenty of other supplements that are important for getting bigger muscles.

Researchers are finding that people who consume drinks of branch chain amino acids and carbohydrates prior to a workout tend to get more from the exercises that they perform. It’s a great way to boost the protein synthesis in your body, which is what spurs muscle growth.

Aim for a balance of 6 grams of amino acids in your pre-workout drink along with 35 grams of carbohydrates for the best results. You will love the way that you look after you use this tip to learn how to get stronger.

You can also pair this pre-workout drink with a whey protein shake after your workout. Your body will have an easier time repairing muscle fibers when you add more protein into the mix. Liquid meals are the way to go if you want muscle gains since they enter your system quicker than foods.

Don’t: Take Too Long Between Sets

Everyone who has spent any amount of time in a gym knows all about the guy who takes 15 minutes between each set. Not only is this annoying to the people around this person who need to use the equipment that he has but it’s also preventing him from reaching his fitness goals.

Avoid taking too long between sets when you’re at the gym if you want to see some serious muscle gains. The optimal amount of time to rest between each set is around 60 seconds. You won’t get the same metabolic effect if you’re taking longer than that between sets, and this will take away from getting the bigger muscles that you want.

Waiting for less than 60 seconds is harmful because it doesn’t give your muscles enough time to repair themselves. You will find that your muscles don’t perform as well when you don’t give them more time between sets. One exception to this rule is doing a HIIT workout, though that won’t help you if your only goal is to see muscle gains.

Do: Sleep At Least Six Hours

Sleep is an essential ingredient to any healthy body, and this is especially true for anyone who is focused on adding muscle strength. It’s normal to spend hours training each day, but giving your body hours of rest is just as important. When you fall asleep at night it is the best chance that your muscles get to repair themselves.

The muscle-growth hormones in your body also get produced and released during your sleep cycle. The ideal amount of sleep to shoot for is between eight and 10 hours each night, though that isn’t always possible. A great way to boost your muscle strength is to get on a consistent sleep cycle.

Focus on going to sleep at the same time each night and waking up at the same time each day. Getting into a daily routine will help you stick to your fitness routine.

Now You Know How to Gain Muscle Fast

A big part of making serious muscle gains is having an understanding of how your body works and the things that you can do to learn how to gain muscle fast. You should avoid taking too long between sets if you want to get bigger muscles, and it’s important that you get at least six hours of sleep. Look to train different muscle groups each day, and try to lift heavy for major muscle gains.

Check out the rest of our blog page if you’re on the lookout for more enthusiastic and supportive articles like this one!

Madiha Rafique
Madiha Rafique
I'm a Master's student of Human Nutrition and Dietetics at the University of Agriculture Faisalabad. I have done my survey-based research on Breast cancer and its relation with Diet Patterns. I have also participated in many types of research as a research assistant. I have 2 years of experience in SEO I am working as a content writer.

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