Want to know the fastest way to get buff? You came to the right place. We explain what you’ll need to do to build the body you want. Now all you need to do is read it and get to work.
You’re ready to get buff! The good news is that hypertrophy, or muscle growth, can begin in early stages of training regardless of training intensity.
Muscle growth comes down to a few tasks that you must take seriously.
- Pumping iron.
- Consuming more protein (and some healthy sides of fats and carbs).
- R & R. Yes! Rest and recovery.
- Limited cardio.
Dedication to performing these six tasks is the fastest way to get muscles.
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It’s True: Iron Equals Hypertrophy In The First 8 To 12 Weeks
Get started weight training and stick to the basics. Skip the machines (mostly) and head straight for the iron rows. You don’t have to get fancy with workouts to grow. In fact, sticking to the basics is the best way to attain growth.
What follows are the lifts that you should become familiar with. If you’ve never done these exercises, check out a few YouTube videos on each to see how to perform them. Practice the form without weights in your living room before you perform them in a public gym.
Fastest Way To Get Muscles Work Out Plan
Basic Lifts For Legs Day:
- Leg Press
- Leg Curl
- Good Morning
- Weighted Calf Raise
Basic Lifts For Upper Body And Arms:
- Bench Press (barbell and dumbbell)
- Incline Bench Press
- Dumbbell Flye
- Incline Dumb Flye
- Farmer’s Walk
- Overhead Press (both dumbbell and bar)
- Front Plate Raise
- Lateral Raise (single arm and both arms)
- Prone Delt Raise
- Barbell Row
- Lying Triceps Press
- Single Arm Triceps Extension
- Seated Triceps Extension (both hands)
- Biceps Curl
- Barbell Curl
- Hammer Curl
- Incline Dumbbell Curl
- Push up
- Pull up
Basic Abdominal Exercises:
- Leg Raise
- Bird-Dog Crunch
- Mountain Climber
I may be way off, but I bet you want upper body gains more than anything, a bulging chest, broad shoulders, and superior abs. Here’s a breakdown of what your training split could look like:
|Sunday||Rest or HIIT/Abs/Arms|
Choose four to six exercises for each body part. Complete three to five sets of each exercise with 8 to 15 reps per set. With abs exercises, go all out. High volume is encouraged. You can even work your abs every day if you so choose. Keep in mind that you can build them, but the only diet will allow you and the rest of the world to see them.
I Pity The Fool Who Isn’t Packing In The Protein. What Is Protein Synthesis?
For your muscles to grow, they undergo protein synthesis. You can aid in this process by having protein on hand after your workout.
As Tipton and Wolfe explained in a 2001 study, what happens is “The interaction of postexercise metabolic processes and increased amino acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism than when dietary amino acids are not present.”
Let’s break that down. You get in an intense lifting session and tear your muscle fibers. Now your body must go in and make repairs. It’s almost like welding. Your body rushes amino acids to the site that needs repairing and welds it on. Not only is the muscle repaired, but now you also have more tissue there. In essence, the muscle becomes thicker and strengthens. Your muscles have grown through this process.
But, if you don’t feed your muscles and make amino acids available for the repairs, then all your work was done in vain.
As Tipton and Wolfe explain, the reason is because growth “can occur only if muscle protein synthesis exceeds muscle protein breakdown.”
Within 30 minutes of getting off the gym floor, and I suggest right after your workout, you must consume some form of protein. A drinkable whey protein shake is ideal, as the body can absorb it quickly. Within 20 minutes it will be feeding your hungry muscles. Invest in a gym bag and load it with everything you need for the gym including your tub of whey protein.
Feeding Yourself Becomes Your Top Priority
Feed the machine; feed the machine; feed the machine!
After starting your new routine you may feel hungry enough to eat a whole cow. Well, go ahead. You’re not cutting, or trying to get lean.
The trick is bulking the correct way.
Fuel your body, just not with waste calories. If you use junk food to add size, you’ll inevitably gain more fat than muscle. Oh, you’ll gain size, but it won’t be muscular size. You’ll have a gut, man muffin top. You know, a spare tire.
You’ve seen these types of heavy lifters at the gym.
They always look the same: Fat.
You should be entering into a clean bulk. Of course, that’s bulking through eating quality, nutrient-dense foods. A clean bulk ensures that the weight you put on is, in fact, lean muscle mass. Plus, clean bulking keeps your eating habits on point for the time when you decide to lean out. It’s hard to break a sugar addiction if that’s all you are shoveling down your throat.
With a clean bulk, you are going to feel like you’re always eating, especially if you require 4,000 calories per day. You may feel like you can’t stuff all that food in. Just work your calories up over time. Let your body adjust to the sheer amounts of calories that you are serving it.
What should you be eating five or six times per day, or every 2.5 to 3 hours?
You should be eating stuff like steak, whey protein, casein protein, higher fat content ground beef, whole eggs and fatty fish like salmon. You should also consume whole milk, cottage cheese, avocados, clean carbs, and berries. Add in nuts like almonds, pecans, walnuts and cashews. To top it off, eat tons of fresh produce – especially greens. In essence, you’re sticking with foods provided by good ol’ Mother Nature.
How Much Protein?
Start with one gram of protein per pound of body weight. As your body adjusts to your new eating schedule and processing the massive amounts of calories, you can add up to two grams of protein per pound of body weight per day.
What Should Be On The Rest Of Your Plate?
Eat clean carbs. That means no pizza, no bread, no donuts and no tortillas. Sorry. You need to consume nothing but quality, complex carbs. Sticking with brown rice, whole grains, oatmeal and sweet potatoes are guaranteed excellent choices for carbs.
Vegetables also provide natural, clean carbs and fiber. Eat all the veggies you can. No one gets fat off veggies. Plus, they provide some water and aid in digestion (yea fiber). Fruits and veggies also supply your body with water in addition to what you drink. We’ll discuss the importance of water later.
Catch Your Zzzs
No sleep equals no gains. First, slam a protein shake before bed. Invest in some casein, the slower digesting protein.
Then jump under the covers – early!
Sleep is vital. When you are sleeping, your body enters an anabolic state or a building phase. On the flip side, Dattilo stated in a 2011 study that, “sleep debt decreases the activity of protein synthesis pathways and increases the activity of degradation pathways, favoring the loss of muscle mass and thus hindering muscle recovery after damage induced by exercise, injuries and certain conditions associated with muscle atrophy.”
Simply put, sleep is when your body grows, repairs and rejuvenates. Without eight or more hours of sleep, say goodbye to your gains because your whole body will suffer.
Without sleep, your body won’t make gains as quickly and may reverse gains because the body moves into atrophy. Your body will experience slower recovery times. It’ll also have decreased hormone levels (needed for growth). You’ll experience a loss of mental faculties – and you need to focus in the gym. As well, you’ll have low energy.
If you’re putting in the work in the gym, you’ll probably be tired and sore anyway. Sleep will come easy in the evenings. Keep sleep high on your priorities list.
Keep Those Muscle Saturated. Think Water. It’s The Anabolic Agent
It’s not rare to see bodybuilders carrying a gallon jug of water around everywhere they go, and there’s a good reason for that. Muscles are saturated with water. In fact, skeletal muscle is made up of about 70% water.
Your muscles are hydrated and are happy when they’re in a hydrated state. You must maintain their hydration and often, meaning before, during and after lifting.
When you become dehydrated, the glycogen, or energy, stored in your muscles depletes rapidly. This can have a huge impact on your lifting capabilities. A 2001 study by Schoffstall et al. found that passive dehydration with a 1.5% decrease in water loss results in a decrease of muscle strength of the one rep max bench press. If small amounts of dehydration can compromise your lifting, then doing the opposite, staying hydrated, should help sustain strength and therefore allow for muscle gains.
There’s more research attesting that the amount of water within your cells plays a crucial role in determining whether or not muscle atrophy, or breakdown, occurs. Yet another reason that hydration is vital. Through adequate hydration, you’ll reduce the amount of protein breakdown that can occur, plus you aid your body in the creation of new muscle tissue.
Hydrate, hydrate, hydrate!
Simple Supplementation: What’s Proven To Work (That’s Legal).
Looking to legally speed up your muscularity?
Here are two scientifically proven supplements that are 100% effective when you use them correctly.
What are they?
Kre-Alkalyn/creatine and BCAAs.
Kre-Alkalyn and creatine are well known for their ability to help the user build muscle mass, increase energy levels and endure more intense prolonged workouts. It works by enhancing your muscle energy reserves by aiding your body in making adenosine triphosphate, otherwise known as ATP.
ATP is the main energy supplier for your muscles.
With increased ATP, your muscles will be able to work harder and for longer periods of time. After those intense workouts, protein synthesis is forced to occur and that triggers muscle growth, as we mentioned earlier.
You’ll begin to notice increased muscle volume. This occurs because your muscles become saturated with water. The water saturation boosts glycogen synthesis, a process that stimulates muscle growth. The increased glycogen aids your muscles in repairing themselves after each workout when coupled with resting that particular muscle group. Another vanity benefit is that the additional water in-between muscle cells also gives lifters the coveted pump.
Branched Chain Amino Acids (BCAAs) supply your muscles three important amino acids. They are leucine, valine and isoleucine, which the body uses for recovery. However, BCAAs can also be an energy source used during your workout. It’s perfectly acceptable to take them both before and after your gym sessions. BCAAs can also be added to your gallon jug of water to give it a little extra flavor.
Do HIIT Two Days Per Week
When you’re trying to make muscle gains, you can’t run 5Ks or 10Ks every day. If you’re an avid runner, you need to stop. You can’t be a meathead and a distance runner. Endurance cardio will tear down the muscle you’re working to build.
How many muscular runners have you seen in your lifetime?
That’s right, zero. If you’re trying to keep fat at bay while you are bulking, work in two sessions of HIIT training per week. Just make sure that the cardio sessions are limited to 10 to 15 minutes.
Failing on any part of the six tasks for muscle growth will have a negative impact on your success. Each part of the process is integral to your muscular growth. Leaving out one part can have a negative domino effect.
To be successful, consider growing muscles a part-time job. You must show up prepared and work hard at it every day.
By Sarah Chadwell, CPT.
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