There are several ways in which you can build muscle fast. Counting your macro intake is just one method that can help you quickly gain muscles.
Two main elements go into building muscle: strength training through a regular workout routine and having the right diet.
With regards to the latter, you need to ensure you have the right number of calories and macronutrients in your diet. You also need to eat the right kinds of nutritional foods.
Counting calories and macros most certainly help you to build muscle fast, as long as you calculate your caloric and macro intake correctly.
Macronutrients, which consist of carbohydrates, protein, and fats, are sources of calories and each macro provides you with a different number of calories.
Protein and carbs provide four calories per gram. Fat provides nine calories per gram.
A diet with a sustained calorie surplus is optimal for promoting the growth of muscle because caloric surpluses help to promote the anabolic processes of muscle growth.
Learn more about how to count macros for muscle gain and what daily caloric surplus range you should be aiming for to help you build muscle quickly.
Now, let’s explore five further ways in which you can gain muscle fast.
1. Increase Your Training Volume
Combined with the right diet and caloric and macro intake, one of the easiest ways to build muscle quickly is to increase your training volume. That refers to the number of reps you do, multiplied by the number of sets.
However, to increase volume, you should first lift lighter weights. That’s because, during the hypertrophy stage, which refers to growing muscle, your intensity will sit between 50% and 75% of the maximum weight you can lift in one rep.
So, begin by performing each of your lifts for three to six sets of ten to twenty reps, and then gradually increase the number of reps and sets you do.
2. Increase the Eccentric Phase of Your Workout
Weightlifting involves concentric and eccentric phases. The latter refers to doing something like a squat whereas the former refers to doing something like returning to a standing position from a squat.
Many studies show that eccentric work is better for building muscle. So, increase the amount of eccentric exercise you do during your workouts to help build muscle faster.
You can do that by slowing down the eccentric phases of your workout so that they last longer. Alternatively, you can integrate eccentric variations into your routine.
3. Use Rest Intervals as Part of Your Training Routine
Using the right time periods for resting during your weightlifting routine is also important.
Rest periods should be between thirty and ninety seconds. That allows your body to release muscle-building hormones like testosterone and human growth hormone.
4. Take Creatine Supplements
While supplements should never replace the foods you eat, they can be useful for helping you to gain more muscle faster.
Creatine supplements are especially effective. Although creatine doesn’t actually help muscles to grow, it does boost your performance for high-intensity weightlifting.
In fact, some studies show supplementing with creatine can help people to lift 14% more reps in comparison to training without supplements.
5. Rest and Get Enough Sleep
Finally, don’t underestimate how important rest is. It’s important that you take rest days so your muscles can recover and rebuild.
Furthermore, getting the right amount of sleep each night also aids in muscle recovery.
When you sleep, your body releases human growth hormone, which helps muscles to grow and ensures you keep the right levels of the stress hormone cortisol.
You should always get between seven and nine hours of sleep each night if you want to build muscles quickly. If you have trouble sleeping, you could always try CBD products.