HEALTH & FITNESS

7 Ways to Build Muscle Faster

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I still get questions from my friends on how I was able to build muscle faster and of course, how the ladies keep flocking around me. Lol, I keep giving them the same answer every time- “I love to gym!”

Build muscle faster

Greetings Gentlemen!

So I thought to myself, like my friends, a lot of guys out there want to build muscle faster, especially to please the ladies [yeah yeah – most would argue “It’s not true, I’m doing it for myself”]. That’s why I decided to share this little piece with guys like my friends.

What does it take to build muscle faster?

Why do some guys have to sweat away every day in the gym lifting weights while some guys just seem to grow it naturally? What my friends don’t know is that I already have my routine and a plan I set for myself. I don’t just go to the gym to lift weights and run on the treadmill.

I know a lot of people will say that they have ‘tried everything but nothing is working’. This is the biggest lie that you need to stop telling yourself.

You might’ve tried other things but trust me, you haven’t tried the right ones yet.

Build muscle faster

Good news though – to build muscle faster isn’t that difficult, you just need to know how to go about it in the right manner. Just like me, I follow a few simple principles that when followed accordingly will help you build muscle faster.

Here are 9 tips from personal experience that will help you build muscle faster.

Also see: Your Ultimate Gym Playlist: Top 35 Workout Songs

 

 

9 WAYS TO BUILD MUSCLE FASTER

1. Train and have a Workout Plan.

 

Build muscle faster

 

To build muscle faster, it is all about training and following a workout plan that you set for yourself. Having a plan helps you have a structure and prevent you from over or under training.

The traditional approach to gaining muscle is to break training down into four or five days.

  • On each day, you focus on different body parts, performing 16 sets of four different exercises.
  • You can also try to switch to full-body workouts where you work the entire body in each session If you cannot lift weights four times per week. This way, you’ll hit each muscle three times per week.
  • If you train four days in a week, try an upper or lower split so you’re hitting each muscle twice a week with about five sets each.
  • Increasing the frequency with which you’re working each muscle will allow you to achieve strength and muscle gains more rapidly. The major thing is to keep the volume low to average to avoid overtraining.
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Also See: 5 Ways You Can Improve Your Fitness in Less Than 20 Minutes

2. Don’t neglect your legs

Build muscle faster

A lot of guys make this mistake. Even if your goal is just to have a big chest and arms, you can’t forget about training your legs unless you want to look like Johnny Bravo. It is a common thing to see guys in the gym with a huge upper-body but toothpick legs.

Build muscle faster

Not training your legs is the biggest training mistake you can make. Stronger legs and core muscles will increase your strength on upper-body lifts and thus help upper-body muscle development.

See Proper Gym Etiquette | What To Wear When Going To The Gym

 

3. Supplements

Build muscle faster

Taking supplements can contribute to your efforts to gain muscle, though it is not essential. It is always advisable to see a doctor before taking any kind of supplement. See Staying Healthy | Why You Should Drink More Water

 

4. Drink a shake during training

Build muscle faster

Pre- and post-workout nutrition receives a lot of attention because both are important. If you want to build muscle faster, drinking a shake with protein (i.e. Whey Protein) and carbs during your workout is a great way to sneak in some extra calories without making a meal. Mid-workout nutrition will give you energy that will help you train harder.

However be careful if you are fat or on the big size. If you use a lot of it and you don’t work out, Whey protein makes you fat and you might gain unwanted weight.

 

See Workout Music: Best Motivation Gym Playlist Mix

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5. Get More Sleep

Build muscle faster

Sleep is essential for humans. It also gives your muscle a chance to grow. Getting at least seven hours to nine hours of sleep a night is very essential. No excuses!

Muscle recovery is not just about taking the right nutrition. It takes a lot of time, from eight hours per night—dedicated to recovery. When we sleep, our body releases hormones that aids growth, which promotes muscle growth.

So I recommend that you go to bed 30 minutes earlier.

 

6. Focus on Progressive Overload

Build muscle faster

Progressive overload is one of the most crucial ways to build muscle faster. If you’re not training with progression you’re not working out, period!

If you’re lifting more load, your muscle will have no choice but to adapt and grow bigger and stronger. If you’re not committed to your training program your results will be slim to none in the long term.

 

7. Eat High-calorie Whole Foods

Build muscle faster

Exercise training breaks down your muscles. Protein builds them back up.

  • Your calories should be from nutritious whole foods that give your body the right nourishment to build muscle faster.
  • Foods high in sugar are high in calories but low in nutrition that they only build fat instead of muscle.
  • If you want your muscles to grow and look defined, you need to eat a lot of whole foods from every food group.
  • Eat calorie-rich protein dishes like steak and roast beef, salmon, eggs, fruits, vegetables, etc. Protein is very important when you’re building muscle.
  • Avoid foods which contain additives that aren’t good for you to eat in large quantities. Always drink lots of water to stay hydrated.

 

FINAL THOUGHTS

It is important to understand that you need a lot of patience to build a great physique. Unfortunately, muscle doesn’t grow overnight. As I always say: Consistency is the key!

See also  Your Ultimate Gym Playlist: Top 35 Workout Songs

You have to be consistent when trying to build muscle faster.

Hope you find this helpful, until next time!

Continue to Do Well, Live Well and Dress Really Well.

Yours in Style,

Kobi O. Mbagwu
Founder, KOBI KOACHMAN

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KOBI KOACHMAN

My name is Kobi O. Mbagwu, a professional image consultant, menswear expert, and entrepreneur who uses fashion to change people’s lives. My personal goal is to help gentlemen dress better, live well, do well and develop a unique personal style that matches their lifestyle and goals. I believe that success can be built through style. I believe that fashion is a tool that can be used to change people’s lives positively. I strongly believe that if you dress well, you look good, and if you look good, you feel good and when you feel good, you worry less, and the less you worry the more you are able to stay motivated and focused on your goals pursuit and by so doing you are able to live a more fulfilling and successful life.

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  2. Workout Music: Best Motivation Gym Playlist Mix
  3. 5 Ways You Can Improve Your Fitness in Less Than 20 Minutes
  4. 7 High-Protein and Low-Carb Foods: The Most Healthy Diet for You
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My name is Kobi O. Mbagwu, a professional image consultant, menswear expert, and entrepreneur who uses fashion to change people’s lives. My personal goal is to help gentlemen dress better, live well, do well and develop a unique personal style that matches their lifestyle and goals. I believe that success can be built through style. I believe that fashion is a tool that can be used to change people’s lives positively. I strongly believe that if you dress well, you look good, and if you look good, you feel good and when you feel good, you worry less, and the less you worry the more you are able to stay motivated and focused on your goals pursuit and by so doing you are able to live a more fulfilling and successful life.

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