How to Build Lean Muscle Mass Fast (The Smart & Natural Way)
You’re familiar with the benefits of building lean muscle mass and know you want to learn how to build muscle fast. Am I right?
Learning how to build lean muscle mass fast is simple, but not easy, unless you’re ready to take enhancements, which we aren’t, and this isn’t a website for that kind of thing anyway.
With that said, here are a few tips on how you can build muscle fast, naturally:
1. Eat Healthy
If you want to build muscle fast you must eat healthy foods. That is one of our commandments. The rest of them we make up as we go, so you may see them sprinkled around the site, or you may not. 😉
Whole foods are your best friend. Stay as far away as you can from packaged and processed foods, because they have been stripped of the goodies your body and muscles need.
You want your body to build muscle fast not struggle with digesting bad food.
When you have cravings for junk and processed foods, it’s almost always a signal from your body that it needs more vitamins and minerals.
You might think that good and wholesome food is expensive. It may seem like that at first before you realize you can’t get what your body craves from anything else. Good food isn’t expensive it’s essential and irreplaceable.
No health, no life, no muscle.
2. Eat Even More
If you want to build muscle fast, you have to eat, a lot. If you have a skinny build, you have to stuff yourself with food. But in order to figure out how much you need, we first have to figure out what your basal metabolic rate is.
The easiest way to do this is to find an online BMR calculator. We like to do things the old fashioned way, which means crunching the numbers yourself.
Here are the equations:
For men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years).
For women. 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).
If you are a 200lb man, just breathing and keeping body heat takes about 2000 calories.
A quick and inaccurate reference to how much 2000kcal is. That’s 4 plates of food or 2 medium sized pizzas. It’s an example people; obviously you shouldn’t eat pizza very often if you want to stay healthy.
Figure out how much you spend by walking around and exercising. When you’ve done that you have the food intake that will keep you at the same weight.
Add 500 calories to that if you want to build muscle fast. A good guideline is to eat regularly (every 2.5-4 hours), how obsessive you want to get is up to you. You can even get up in the middle of the night for a whey protein shake and a piece of fruit or a potato.
To build muscle fast you must supply your body with enough protein, that’s what your muscles are built from. Your body is using those proteins to repair and build. Even your connective tissues, joints and immune system need more protein to function when you are training hard.
If you exercise several times a week and you get under 1.2g of protein per Kg (.55g per lb.) your results WILL suffer.
The desired number is closer to +2g per kg if you are doing intense training. That would be +160g for an 80kg (176lb) athlete. If you aren’t getting that from your diet or find it hard to digest that much meat, whey protein powder is your best friend.
4. Lift Heavy
In order to build muscle fast, you have to surprise your body (i.e. lift heavy). When you do just a little more than you’re used to, your body adapts. It doesn’t like discomfort so your muscles grow bigger better and stronger to avoid that.
This is also why it’s important to push yourself from time to time. A tip, keeping a training log is useful for this, get one. Keep track of how much you lift, how often, for how many repetitions, and so on.
If you want to build muscle fast you must rest properly. Rest is another one of our commandments. Rest and sleep is where real muscle growth happens.
When you exercise you are breaking things down, when you rest you are building muscle.
If you don’t give yourself enough time to rest you miss the building part. You only grow stronger when you are out of the gym. Strange, huh?
Get a minimum 8 hours of sleep per night. Avoid overtraining, late nights and too much cardio. Hanging out at the gym every day is a no-no, unless you’re resting, eating, and watching people train.
A fast 40-50min session in the gym is enough. After this your hormones and energy level begins to decline. You want to send your body a message to grow stronger and then go home.
6. Free Weights
The real world is in 3D and so are you.
In comparison to using machines with a set path of motion free weight are far superior when you want to build muscle fast.
You are forced to control and balance the weights and that recruits all the stabilizer muscles around the joints. Guided movements in machines don’t do that.
7. Increased Load
In order for your muscles to grow, you need to keep increasing the load (weight), and after a time varying the exercises.
Your body responds to change. That’s the way the game is played, you lift and you get stronger. If you don’t challenge yourself you won’t get very far.
To start with you will get results without much change in your routine; it’s all news to your body.
In a couple of months your body gets used to the way you train and the weights you use, to build muscle fast you have to keep increasing the weights.
8. Compound Exercises
Like I mentioned above, using free weights is important but so is doing compound exercises.
Yes, that means doing squats, deadlifts, bench press, overhead presses, and all those goodies.
They hurt, make you sweat and shake and they put stress on your central nervous system. That sends signals to your hypothalamus, which releases muscle building hormones.
Compound exercises allow you to work most of the muscles all at once. If you want to build muscle fast, this is the way to go. Not a commandment, but a very good rule to follow.
Skip the isolation exercises and stick to the manly stuff.
When your diet is dialed in and you are training right, supplements can add another 10-20% to your results. Or they can repair 10-20% of the damage done by bad eating habits and poor training. If you want to build muscle fast, add supplements on top of a good exercise program and diet.
What supplements will give you the best gains for you money?
There are a few basic supplements that have proven themselves through the years. They give a lot of results and value for money.
The basics that should be in everyone’s kitchen cabinets are as follows, whey protein, fish oil and a good multivitamin.
You can get fancier, but we’ll leave that for another time.