Being strong is the new game these. It’s everyone’s goal to get fitter and tougher. Everyone is trying to hit the gym in order to build muscles. Everyone wants to get big, stronger, and broader. Having a strong hard body is what everybody wants. Getting fitter and stronger sounds like a very easy thing to do but in actual it is not that simple.
Just lifting heavy weights and going to a gym won’t help you in building strong muscles. You need a proper exercise plan, proper diet plan, and proper supplements to get those gorgeous muscles. You must change your lifestyle in order to get those muscles faster. It sounds intimidating but here we will be discussing the best and fastest ways to build muscles.
How do muscles grow?
The first thing we need to know before going into our discussion is how do we build muscles? How do muscles grow? What happens to our body when we lift the weight? How do we get strong by building muscles? We think that we know the answers to these questions but we don’t so, let’s look.
In science terms, muscle building is called Muscle hypertrophy. It means when there is an increase in the size of skeletal muscles because the growth of component cells increases then muscle hypertrophy happens. Hypertrophy causes the development of form, thickness, size, and mass of muscle cells.
When a person does strength training with a number of other activities like keeping a good protein diet with nutritional supplements then a stimulus is released which causes an increase in the muscle cells. That’s how you see muscle growth in your body. It is basically our hormones that respond to our training, diet, and supplements that cause our muscles to grow.
Muscle growth is vital for a strong body:
Getting strong muscles in your body is better for your health. We know how much exercise and cardio are said to be important for your heart, cholesterol, and blood pressure. From childhood, we are said to do running, swimming, cycling, hiking, all kinds of cardio a person can do because it is better for our health and life.
But nobody tells you how much strength training is important for your body. As we grow and age, our muscle loses its strength which eventually causes many risks of getting injuries, joints, and tissue problems. But if we do bodybuilding and strength training then not only our muscle cells would stay intact but they would be healthier along with our bones and joints more than any other person who does cardio daily and not do strength training.
Strength training saves a person from getting many illnesses like osteoporosis, arthritis, and many more. Strength training is also great for improving your mental health, blood sugar level, and sleep patterns. People who usually are in trouble finding sleep get a much better full night sleep after a strength training workout.
Strength training not only improves your health but it also gives you a nice-looking body that everyone wants these days. Strength training helps you to get toned and fit in all the right places. Your body gets tighter, leaner, and stronger. People who feel insecure of having cellulite can also get rid of it by muscle building.
It helps you lose fat from your body fast. Strength training helps you to grow muscles faster in places where your fats used to reside. It also keeps your metabolism working even when you are not working out. This is excellent because you are losing fat even when you are sitting on your couch.
How to build strong muscles fast?
People these days hire personal trainers to help them train and build muscles fast. Getting fitter and stronger sounds like a very easy thing to do but in actual it is not that simple. Just lifting heavy weights and going to a gym won’t help you in building strong muscles. You need a proper exercise plan, proper diet plan, proper supplements and many more things to get those gorgeous muscles. With techniques that we are going to discuss here, anybody can build muscles just by themselves easily.
Planning and Setting Goals:
You have found yourself working hard in the gym and realizing that your hard work is not giving you results. Your problem is that you have properly planned your goals. Before starting anything new which you have not done in your life requires you to properly plan your journey towards your goal and set goals (Realistic Goals).
Create a plan, how do you want your training level to be, how do you want to look like, how much serious are you in getting that strong hard body? All this will be answered when you start planning your goals. You have to be realistic while planning your workout plans. You have to make sure that there are rest days between your compound exercise days. You have to plan the numbers of reps that you want yourself to hit every day during training.
You have to choose and plan each exercise of each body part that you want to do on a specific day of the week. Choose 2 or 3 body parts where you want to see results during the first month you start training because doing your whole body every day and expecting results is impossible. Make sure to be positive and motivated every single day to see your goals at the end of the month.
It is very important to maintain and have a healthy diet in order to nourish your body and see results. Most people don’t take diet seriously and just focus on exercise and strength training, which leads to no results. Always keep in mind that abs are made in the kitchen.
Your diet is 80% responsible for showing results on your body whereas exercise comprises 20%. So, in order to build muscles you have to make sure, you are having a proper diet. It is said that a person has to consume enough energy through diet if they want to build muscle mass, so they should be eating at least 2500 to 2800 calories throughout the day to keep them moving.
If you are maintaining your lean muscles then it is fine to restrict your calories but if you are building new muscle fibers then you need to have 15% or above calories from protein throughout your day. Protein is very important for the growth of strong muscles. You must keep your protein synthesis positive in order to generate muscle growth in your body. So, make sure that you are taking enough protein in each of your meals.
Do Compound Exercises More Often:
People usually do exercise for each muscle separately, which is not wrong but if you do compound exercises then your muscle growth would be much better. Exercises like deadlifts, weighted squats, weighted mountain runners, skull press are a few of the compound exercises that are very effective for your body.
By doing compound exercises you are hitting two to three muscles together in 1 exercise. This gives you more chance of getting muscle growth faster. You have to involve as many muscles as you can during exercises. The more muscles you involve there is more the chance of hormones releases which will cause your muscle growth. It also keeps your metabolism working even when you are not working out. This is excellent because you are losing fat and building muscles even when you are sitting on your couch.
While doing proper exercises and following the proper diet plan, still you see that at the end of the month you are not seeing the expected results. It means that you need some supplements to give your body a boost towards those results. These days almost everybody is taking supplements and steroids which they think will get their muscles to grow faster.
But you have to know that some anabolic steroids are so harmful to your body that many weight lifters ended up in emergency rooms because of those supplements. These steroids are quite harmful to your body and will lead to risky conditions. There are many powerful legal steroids in the market which are made with all-natural ingredients and will help you in getting your results faster. They are safe and risk-free.
These legal steroids are very helpful in building strength, endurance, and muscle mass in your body. Taking these supplements is one of the best ways to build muscles faster. Some of the legal supplements like D-Bal, Trenorol, and testo-max are amazing for giving you muscle mass faster in 2 to 3 weeks. These legal steroids are very effective for strength training.
Rest and Sleep:
Most builders who want to see results faster, try to train 7 days a week and sometimes twice a day. Doing this will not give you results, you have to give your body proper rest and recovery time in order for it to grow muscles. It is said that training 4 times a week is enough for you to get results.
Train no more than that otherwise, you will end up hurting your body. When you train daily or twice a day, your body gets tired due to excess stress and starts producing hormones that will store fat in your body and burn muscles. Now nobody wants to have that. Do give your body the proper rest and recovery the time it needs.
Your sleep patterns are also very important in getting your muscles to grow faster. Try taking at least 6 to 7 hours of sleep every night, the more the better. You can do that by not using your smartphone at night before bed. Try going to bed 45 minutes earlier than you usually go. Give yourself some time to relax and meditate for 15 minutes, and then go to sleep.
Hydrate your body:
It is very important to hydrate your body if you want to build muscles. Our body needs water for better health, growth, and development. Without water, you cannot see results. Water helps in transporting the nourishment to your cells and getting all the wasteful matters out of your body.
Water is responsible for building protein structures and these structures help in building muscle mass. You cannot train without enough water in your body. If your body and muscles are dehydrated then you will get cramps and joints pain quite easily. Water helps muscles to tone properly as they are mostly made of water. By working hard in the gym and having a proper diet daily you are not seeing results than not drinking enough water might be the reason.
Your body needs water to tone itself into a shape. We try to incorporate protein in every meal we eat, we drink protein shakes just to see quicker results in our muscle’s growth. But keep in mind that muscles need more water than they need protein. Without water, they will not be able to grow. Try to drink 3 to 4 liters of water daily and if you are training that day drink a liter more.
Drink Shakes More:
Shakes are great alternatives for getting those extra protein intakes in your body. Having a shake as a meal at least once a day will help you get those nutrients in with fewer calories. For muscle growth, drinking a shake with extra protein and carbs will help you in the gym. It will help you keep your energy level up with the strength to do more reps.
It will help you train harder. Make a protein shake before the workout which you will be having throughout your workout, and have one as a post-workout and it will help you in recovery. Protein shakes are much easier to digest and they dissolve into your body much easily causing the muscles to grow faster. If you are eating protein after your workout then it will be taking a lot of time to break it and then absorbing it into your body. So protein shakes work much faster for your muscle growth.
Change Your Routine:
When you are training for a hard and strong body, you need to make sure that you are loving every bit of it. If you are not enjoying training then it means that you are not fully devoted to your goal and you will lose interest after some time. Try to love to train. Now how that is going to happen?
Try to do exercises which are enjoyable for you. It is very normal to get bored of your routine but there are numerous exercises that you can change up every week so you don’t get bored. Another thing is that your body also gets bored of one routine. When your body gets used to one training style, workout routine, and diet then it stops showing progress.
Every 3 to 6 weeks you need to change your routine and give your body something new to try. That’s how your body will start reacting to the new routine and you will be able to see results. Now changing your routine means you can try new exercises, increase your number of reps/sets, lower or increase your time of rest, etc.
We discussed that strength training is very healthy for us. It saves a person from getting many illnesses like osteoporosis, arthritis, and many more. Strength training is great for improving your mental health, blood sugar level, and sleep patterns. Strength training not only improves your health but it also gives you a nice-looking body that everyone wants these days.
Now getting fitter and stronger sounds like a very easy thing to do but in actual it is not that simple. Just lifting heavy weights, eating right, and going to a gym won’t help you in building strong muscles. You need a proper exercise plan, proper diet plan, and proper supplements to get those gorgeous muscles.
You have to change your lifestyle in order to get those muscles faster. People usually train really hard and don’t rest for a day just to see results but keep in mind your body needs rest to work and grow muscles. We have discussed that it is important for a trainer to have a proper plan and goal of what he/she wants to see as progress.
You have to choose and plan each exercise of each body part that you want to do on a specific day of the week. Nutrition, sleep, and recovery are crucial for getting those muscles gain. You cannot just train every day of the week and expect results. Your diet is 80% responsible for your results. So, eat right to build those muscles. Try to keep your body hydrated in order for it to absorb nutrients in your body. By following these techniques anybody can build muscles in weeks.