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Last Updated on December 16, 2020

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

Understanding Intermittent Fasting Benefits Beyond Weight Loss A Simple Muscle Building Workout Routine to Increase Strength 10 Natural Brain Boosters to Enhance Memory, Energy, and Focus 12 Healthy Brain Foods To Improve Your Concentration 15 Core Strength Workout Exercises for Beginners

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Last Updated on February 25, 2021

15 Static Stretches to Totally Enhance Your Workout Routine

15 Static Stretches to Totally Enhance Your Workout Routine

Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

Benefits of Static Stretches

Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

Improved Flexibility

If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1] And although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

Prevent Injuries

If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches  pre- and post-workout greatly helps with injury prevention.[4]

Think of it this way:

When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

Increased Blood Flow to the Joints

Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

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For static stretching though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

Improvement in Recovery

If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

Other reasons why you really should incorporate stretching into your workout include:

  • Improved relaxation
  • Increased movement efficiency
  • Reduction in the risk of lower back pain
  • Reduction in muscular tension
  • Improvement in neuromuscular coordination
  • Improvement in balance and postural awareness
  • Provision of relief from cramping

15 Static Stretches to Enhance Your Workouts

Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

1. Neck Stretch

    • While sitting tall or standing, place your right arm gently on the right side of your head and place the other arm out to your side.
    • Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck.
    • Hold for about 30 seconds before releasing.
    • Repeat for the opposite side.

    2. Chest Stretch

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      • Stand upright, with your fingers interlocked behind your back, near your buttocks.
      • While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest.
      • Hold for about 20-30 seconds before releasing.

      3. Cross-Body Shoulder Stretch

      Shoulder Cross-Arm Stretch « CASS FITNESS

         

        • Stand upright or sit up tall on a chair or mat.
        • Extend one arm to your front to shoulder height.
        • Grab the extended arm with your other arm and pull it towards your chest while keeping the extended arm straight.
        • Continue the pull until you feel the stretch in your shoulder.
        • Hold for 30 seconds and repeat for the other arm.

        4. Triceps Static Stretch

          • Lift your arms overhead, with both arms slightly behind your head and bent at the elbow.
          • Use your right hand to pull your left elbow until you feel a stretch in your triceps.
          • Hold for about 30 seconds and repeat for the other arm.

          5. Biceps Stretch

          Arm Exercises | Seated Bent-Knee Biceps Stretch

             

            • Sit on the floor with your knees bent and feet flat on the floor.
            • With your fingers pointing away from your body, place your two palms flat on the floor behind you.
            • While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest.
            • Hold for about 30 seconds before releasing.

            6. Wrist Stretch

              • While standing straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling.
              • Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch.
              • Hold this position for about 30 seconds and repeat for the opposite arm.

              7. Side Stretch

                • Stand straight with your feet hip-width apart.
                • Take your right arm and reach over your head towards your left side while bending your side.
                • Keep bending your side slowly until you can feel a stretch on your right side.
                • Maintain this position for about 30 seconds and repeat for the opposite side.

                8. Abdominal Static Stretch

                  • Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up.
                  • While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs.
                  • Maintain this position for about 30 seconds before releasing.

                  9. Reclined Spinal Twist

                  Supta Matsyendrasana - Supine Spinal Twist - Yogaasan

                     

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                    • Lie down, with your arms extended to the sides and placed on the floor.
                    • While keeping the right leg extended, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.
                    • Keep your shoulder blades flat on the ground, and you should feel the stretch around your back.
                    • Hold for about 30 seconds and repeat for the opposite side.

                    10. Knees to Chest

                    Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                       

                      • Lie on the ground facing the ceiling, with your knees bent.
                      • Hold your shins and pull up your knees toward your chest.
                      • This should make you feel some stretch in your lower back.
                      • Hold for about 30 seconds before releasing.

                      11. Hip Flexor Static Stretch

                      How to Do the Standing Lunge Stretch

                         

                        • Stand right in a standard lunge position.
                        • Place your two hands on your hips.
                        • Step out on your right foot into mini-lunge position, without your knee going beyond your right toe.
                        • Hold for about 30 seconds and repeat for the left side.

                        12. Figure 4 Stretch

                        How to Do a Figure 4 Stretch | Openfit

                           

                          • Sit tall on the ground with both knees bent and both feet on the floor.
                          • Lift your right leg and cross it over your left thigh, while your left knee remains bent.
                          • Pull both legs inwards toward your abdomen for a deep stretch of your glutes.
                          • Hold this position for about 30 seconds and repeat with the other leg.

                          13. Standing Quad Stretch

                            • Stand tall while maintaining a straight posture.
                            • With your left hand, grab a pole, wall, or anything durable for balance.
                            • With your right hand, grab your right foot and pull up your heels until they touch your buttocks.
                            • Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps.
                            • Hold this position for about 30 seconds and repeat for the other side.

                            14. Hamstring Stretch

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                              • Sit on the floor with your right leg extended straight in front of you and your left leg bent.
                              • Reach forward with your right hand and touch your right toes. This should cause a stretch in your right hamstring.
                              • Hold this position for about 30 seconds and repeat for the left leg.
                              • If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                              15. Calf Stretch

                                • Sit on the ground and extend your right foot straight in front of you.
                                • Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.
                                • Hold this position for about 30 seconds and repeat for the left leg.
                                • If you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                Bonus: Stretch With a Resistance Band

                                Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                When Should You Do Static Stretches?

                                Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                This is because static stretches have a “cool-down” effect on the muscles and are more effective when done after the muscles are already warm.

                                That doesn’t mean you must never ever perform static stretches before working out. Just do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body to prepare better for the work ahead.

                                The Bottom Line

                                Carving out the body of your dreams isn’t only about lifting weights and running; you need to keep your body “elastic” if you’re going to make the most of your training. And that’s the whole point of static stretches.

                                Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                More Tips on Stretching

                                Featured photo credit: Alora Griffiths via unsplash.com

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