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Last Updated on December 28, 2020

How to Build Muscle Fast: 5 Fitness and Nutrition Hacks

How to Build Muscle Fast: 5 Fitness and Nutrition Hacks

Building muscle isn’t rocket science. All it takes is repeatedly doing the things that are proven in the lab and gym to work. This article provides 5 great ways to build muscle fast.

None of them requires you to spend lots of money on fancy fitness equipment or nutritional supplements. All you have to be willing to do is make a few adjustments to your diet, workout, and supplement routines. Put forth the effort, and you’ll be able to gain 5-10 lbs. of muscle in a month or two.

1. Eat Enough Protein Every Day

Contrary to what advertisements for protein powders say, you don’t need to eat and drink hundreds of grams daily to build muscle. The truth is, eating this amount won’t help you build muscle faster. It can actually be stored as fat.

All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle gain. This works out to about .8 grams per pound of body weight. So, if you weigh 150 lbs., you need to eat about 120 grams of protein daily.

Don’t stress too much over exactly how many grams of protein are in everything you eat. Use the eyeball method instead. 

This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand. This amount contains about 28 grams of protein[1]. Do this every time you eat, and you’ll easily be able to make sure you eat enough.

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What does 25 grams of protein look like?

    You also need to know which foods are protein rich. They include: beef, eggs, poultry, pork, and seafood. Drink a protein shake if you’re having trouble eating enough of these foods. The best type of shake for building muscle is one that uses whey and casein proteins as its primary sources.

    Research shows these are the best protein powders for building muscle. One study also shows that drinking a shake that contains casein protein before bed can actually turn on the muscle building process[2].

    2. Do “Big” Lifts

    Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) if building muscle is your goal. Instead, perform strength training exercises that train several muscle groups at once. Scientific studies show that exercises that do this are better for building muscle than the aforementioned isolation movements[3].

    Exercises you should do often include: dips, deadlifts, farmers walks, kettlebell swings, military presses, and pull ups. These are the movements that will really stimulate your body to build muscle fast.

    This video below will teach you how to perform my favorite muscle building exercise: farmer’s walks.

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    3. Train Hard Often

    You don’t have to work out every day for hours at a time to build muscle fast. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 times a week is plenty. Give yourself a day’s rest after every 1-2 workouts.

    Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout, and you’re set. This includes your legs (squats, deadlifts, lunges), chest/shoulders/triceps (bench press, dips, military press, push ups), and back (bent over rows, pull ups).

    I like to include a total body exercise every workout, too. I find that they are the best exercises for building muscle fast. This includes exercises like kettlebell swings, kettlebell throws, and farmer’s walks.

    Perform 3-5 sets of each exercise for 6-10 reps. Use a weight that makes it difficult to do the last rep of each set but not so hard that you cannot do it without using good form. Increase the weight you use when you can do every rep of each set.

    4. Rest and Recover Between Your Workouts

    Working out breaks down your muscles and eats into your ability to recover. You build muscle when you aren’t exercising. Therefore, proper rest and recovery can speed the muscle building process.

    The best way is to get enough sleep. Getting 7-8 hours of sleep every night will enable you to train harder and longer, and build muscle faster. If you can’t get this much sleep daily, take a 45 minute nap during the day to make up the difference.

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    Another way to recover faster and build muscle fast is to back off a little bit with regard to the number of sets and reps you do at each workout every once in awhile. Studies show that reducing the workout volume (sets and reps) by about 50% every 8-12 weeks can help you make progress significantly faster[4].

    This means that instead of doing 12 total sets at a workout, you’ll only do 6 using the same weight. Do this for a week, and then go back to your normal routine.

    Cutting back every once in a while will help you stay mentally fresh, too. This, in turn, gives you more energy to put into your future workouts.

    5. Take Nutritional Supplements That Are Proven To Work

    Once you have the four other tips in place, you can consider taking nutritional supplements to help you build muscle fast. The key thing is to use products that work. Through my research, I have found that there are three that work best: branched-chain amino acids, creatine monohydrate, and fish oil.

    The first supplement, branched-chain amino acids, are shown in several research studies to give you energy during your workout, decrease muscle soreness, and “turn on” the muscle-building process within your body. I find that they help me increase my energy and decrease post-workout soreness. You should take about .05 grams per pound of body weight before and after working out for the best results.

    Next is my favorite, creatine monohydrate. If you’re only going to take one supplement to build muscle, this is the one. This is because there are dozens, if not hundreds, of scientific studies that show it safely helps you build muscle and get stronger[5].

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    If you decide to give it a try, make sure you buy a product that is tested and guaranteed to include nothing but creatine monohydrate to ensure its purity. When you take creatine, follow what’s referred to as the loading phase, which is taking 10-20 grams a day for 5-7 days for the best results.

    Research shows this is the best way to get as creatine into your cells as quickly as possible. You can then back off to 5 grams a day to keep getting benefits[6].

    Last but not least is fish oil. In addition to being good for the health of your brain and heart, it can also help you build muscle fast. In one study, subjects taking 2 grams of fish oil daily for 6 weeks added a couple pounds of muscle[7].

    They lost body fat, too, and all without changing their diet or exercising at all. When shopping for a fish oil supplement, make sure you buy a concentrated source that’s tested to be free of impurities and pesticides.

    The Bottom Line

    Getting fit and building muscle doesn’t happen overnight, but with some simple changes to your diet and exercise routine, you can still build muscle fast when you build from a place of motivation and persistence.

    Whether you’re working out at home or at the gym, apply the above tips and watch your muscles grow week after week.

    More on Building Muscle

    Featured photo credit: Anastase Maragos via unsplash.com

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    Curt Pedersen

    Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

    How to Build Muscle Fast: 5 Fitness and Nutrition Hacks 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) Fish Oil Weigh Loss: What to Expect and How to Choose the Fish Oil

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    Last Updated on January 19, 2021

    Steady State vs Interval Training: Are You Exercising Towards Your Goal?

    Steady State vs Interval Training: Are You Exercising Towards Your Goal?

    No matter if you are a professional athlete, fitness enthusiast or just an occasional gym goer, you couldn’t have been spared the dilemma between the two most popular and effective types of training – steady state training and HIIT (High-Intensity Interval Training).

    With a great number of available fitness advice that provide information favoring one or the other type of training, it seems like we are none the wiser when it comes to choosing between SST and HIIT.

    While steady state training involves steady, longer lasting cardio exercises that burn a lot of calories, fast intervals of high intensity workouts followed by quick resting provide faster results when it comes to burning calories, fat and improving overall aerobic capacity.

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    Steady state training is something you have probably been doing most of your life. Whether you are jogging, swimming, dancing, running on a treadmill, or cycling, steady state involves performing any type of cardio activity at a challenging, but steady pace, for over 20 minutes, using up to 70% of your capacity.

    HIIT training involves short and powerful intervals of intense activity, followed by a quick rest, with sessions lasting no longer than 20 minutes. With HIIT training you are ideally performing at 90-100 of you maximum capacity. HIIT training can be performed indoors, on a treadmill, using weights, or outdoors by running or cycling.

    Rather than trying to convince you to opt for one or the other type of workout, this article is aimed at providing analysis of both types in order to give you as much information so that you can chose what fits your specific needs best. As each person has different adaptability to each type of exercise, and not everyone has the same fitness goals, the explanation of the two types of training will, hopefully help everyone decide for themselves.

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    HIIT can be done in 20 minutes or less while SST takes a longer time!

    SST and HIIT require different time to perform. According to Douglas W. Stoddard MD, M Sp Med, Dip Sport Med, while steady state training requires more than 20 minutes, with high intensity interval training, you will be done in 20 minutes or less. This is the reason why many busy people opt for HIIT more frequently, as they need fast results with as little time as possible.

    HIIT burns stored carbohydrates while SST only burns stored fat!

    As far as the type of fat being burned during a workout, SST and HIIT, again, have significant differences. Being an aerobic training, steady state training needs oxygen and runs on stored fat. HIIT, on the other hand is anaerobic, meaning the activity intervals don’t require oxygen only. HIIT is powered by stored carbohydrates. However, as the 1994 study shows, high-intensity interval training has slight advantage to steady state training when it comes to burning fat.[1] This could be due to the ‘EPOC’, or ‘Excess Post-Exercise Oxygen Consumption’ effect of high intensity workout, that powers up metabolism even days after working out.

    It’s a DRAW on Building Muscle!

    Preserving muscle and loosing fat is one of the most important concern for anyone who works out. As the 2009 study suggest, longer cardio sessions of endurance training affect muscle loss.[2]

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    On the other hand, a 2006 study shows no significant difference between intense interval training and endurance training when it comes to muscle gain: “Training-induced increases in muscle buffering capacity and glycogen content were also similar between groups.”[3] Even though the promoters of each type of training would argue that the training they support is more effective for muscle sustainability, it seems that the differences are not significant.

    It’s a Win for Steady state training on Improving Endurance level!

    When it comes to improving endurance level, it seems that steady state training has significant advantage over HIIT. According to health and fitness expert Pete McCall, “Exercising below the ventilatory threshold for an extended period of time puts less physical stress on the cardiorespiratory system and can be an effective way to prepare for an endurance event.”[4]

    They Both Do A Good Job On boosting overall metabolism rate!

    When comparing a number of important health markers such as blood pressure, overall metabolism rate and VO2 max (a maximum amount of oxygen a body can process) for both type of training, the results indicate that both HIIT and steady state training show similar but significant improvements.

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    A 2015 study that analyzed the effects of high intensity training vs. moderate intensity training on cardiometabolic health shows similar improvements for both types of training, with MIT showing greater improvement in overall cardiovascular fitness as it showed greater improvement in VO2peak.[5]

    Newbies Alert! Beginners are advised to start off with steady state training!

    As far as the likelihood of you sticking with the workout of your choice is concerned, it is highly dependent upon your general fitness. For beginners it is much more advisable to start off with steady state training until they reach cardiovascular system and endurance levels for a more challenging HIIT workout. Although HIIT workout is more likely to keep you motivated, only trained athletes and experienced fitness enthusiasts are able to cope with the high intensity and exhaustion of HIIT.

    The Bottom Line on Choosing The “Best” Workout For Yourself..

    Finally, both HIIT and SST provide great health and fitness benefits, and you won’t make a mistake choosing one over the other. Ultimately, your choice should depend on your body condition and personal preferences. However, let’s not forget that a balanced approach to fitness is always the healthiest and most effective one, and it also includes healthy and balanced diet as the most important fitness and health factor.

    Featured photo credit: Pixabay via pixabay.com

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