It’s all good and well to have goals to better your health, but many people want their healthy habits to pay dividends faster. This can be the case for someone trying to lose weight, someone trying to stabilize their blood pressure, or a host of other health related challenges.
Something many health conscious people want to know is how to build muscle faster. It can be frustrating to go through the efforts of purchasing a gym membership, committing to a certain protein and carb diet, and counting your calories only to find that your habits are not bearing fruit as rapidly as you would like.
As you might expect, much of the advice you’ll find about how to build muscle faster is not exactly science based. There is much misinformation out there and it can be difficult to know who is using facts and who is simply trying to sell you something. We’re not here to tell you that adding lean muscle to your frame is easier than you thought. But hopefully you will be able to glean a resource or two to tweak your exercise routine for the better.
What is Possible for your Body?
Let’s start by addressing what is even possible when thinking about adding lean muscle to your frame. The first thing you should know is that when it comes to adding muscle, there is a maximum amount for both the male and female bodies. For men, .5 to 2.5 pounds of muscle is the maximum you can expect to gain in a month. For women that number is .25 to 1.25. Anyone looking to gain more than this is setting themselves up for failure.
The next thing you need to know is that your body cannot create more muscle without proper habits as a baseline. Your diet is vital to your exercise goals and provides the fuel needed for an effective workout. If you eat poorly, you will train poorly. It’s important to make sure you are eating meals that give your body the protein and carbs necessary for building more muscle. It can be very effective to have a protein shake during your workout as well. To top it all off, getting enough sleep is critical to allow your body to rest and recharge.
You will also need consistency and determination. You won’t be able to build that muscle with only a partial commitment. You need to show your body the way. Set a routine and stick to it. Find what motivates you and stay motivated.
Find the Routine that Fits Your Needs
Now that you have decided to commit to proper nutrition and rest, it’s time to find the workout routine that fits your needs. There are many ways to go about it, but no one routine is guaranteed to burn muscle faster than others. If you have been sticking with the same routine for awhile and are no longer satisfied with your gains, it may be time to try something different.
When deciding on a workout routine it is critical to recognize what your schedule will allow. For example, maybe you can only commit to three workout days a week. That’s ok! Just make sure to do a full-body workout on those three days. Focus on making the most of these workouts by incorporating complex exercises that recruit muscle mass and release hormones that promote efficient muscle growth.
There are other options if you find full body workouts to not be ideal for your lifestyle. A common way to “split” your workouts is by having upper and lower body workout routines. These routines can be repeated twice per week, or repeated three times over a two week cycle. Another popular “split” is to alternate between “push,” “pull,” and “legs” routines in a two week cycle. Varying your routine among different methods can be a strategic way to keep your focus while not allowing your body to become overly familiar with a certain routine.
So do you think you have what it takes to gain muscle? If you want to cut corners when searching for how to build muscle faster, you are sure to be disappointed. If you are serious about making gains in muscle mass you will need commitment to your craft. Many exercise professional even recommend keeping a journal to be conscious of factors such as weight fluctuation and diet choices. Weight gain or loss might be a complex effort, but it doesn’t get much simpler than recording your weekly weight. There’s no shame in taking baby steps when necessary, even in the world of muscle building.