Do you want to develop your muscles quickly? Then you must eat properly and train reasonably. In today’s article, we’ll write about five tips that help you achieve your goals.
To develop muscles quickly is possible, but to achieve this, you will need to be disciplined in both your training and your diet and, quite patient. The first results will start to show after the first six weeks. Once you have managed to leave this early stage behind, the palpable advances in bodybuilding will be happening quickly.
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The following are the five powerful tips from old school legends:
1. Eat enough proteins
For rapid muscle development, you should consume around 1.7g of protein per kilogram per day. Proteins are the foundation of your muscles. They are made up of various amino acids. Amino acids are, simply put, the building blocks from which your body creates protein. Each protein-containing food also contains different amino acids. Rapid bodybuilding is merely impossible without protein.
Therefore, it is best to combine the widest variety of protein-rich foods and also to use vegetable protein sources. In this way, you will be able to provide your body with all the existing amino acids. Protein shakes are the perfect complement to meet your daily protein needs.
Meat and dairy products are high in protein. It is, however, vital that you buy food from organic farming. Antibiotics and drug residues are as unhealthy as processed foods. Cows that frequently graze in green meadows produce much better fat milk than those that spend their whole lives locked in a stable eating feed.
That is why we use only milk from cows that spend more than 320 days a year grazing outdoors for our whey protein and our 3K protein. For comparison: the average time that European cows spend outside the stable is 120 days a year.
2. Meet your caloric needs
Your body needs the energy to develop its muscles quickly. According to anabolicsteroidonline.com, clenbuterol can help you with that. Besides, it has many different benefits. That is obtained through food. Each person has a specific caloric need. This need is made up of your basal metabolic rate and physical activity expense. The basal metabolic rate encompasses all the calories your body needs for breathing, heart beating, and keeping you awake. This type of metabolism also works when you are lying on the couch. In the case of some physical activity, we would be referring to the extra calories you consume when doing these activities (for example, at work, or when you do sports). The expense for physical activity can, therefore, vary from every day. For fast bodybuilding, you must consume between 300 and 500 kcal a day that you need. That is known as the caloric surplus. The calculation is easy: basal metabolic rate + expense for physical activity = caloric need. Use our calorie calculator to quickly find out how many calories you need for rapid muscle development. Do you find it hard to eat that much? Then our Instant Oats are just what you need. Calories from 100% organic oatmeal are so easy to dilute you won’t even notice them. One portion of Instant Oats contains 380 kcal and is perfect for diluting in your whey protein shake, in your muesli, or your orange juice – wherever you like it he most.
3. Training with weights
To get the fastest possible breakthroughs in muscle development, you’ll need to do strength training with weights. You can also develop your muscles with bodyweight training, although the results occur more quickly in the case of weight training (especially at the beginning).
That is because weights offer you the possibility to perfectly adapt to your body and your personal goals of bodybuilding. Notably, large muscle groups such as the legs themselves require strength and skill to be able to exercise appropriately with bodyweight exercises. In contrast, weighted squats are effective and relatively easy to develop the gluteal and leg muscles.
Exercises with free weights are especially useful for rapid muscle building. Their advantages are numerous. Besides training a particular group of muscles, they allow you to work on the stabilization of the muscles of your torso.
The only exception: you are working out for the first time, and you want to see fast results. In the case of beginners, apparatus exercises are more effective since they guide your movements and reduce the risk of injury due to the incorrect performance of the practice. If you are a beginner, let an experienced coach advise you.
4. Push your limits
Without sweat, there is no victory. Rapid bodybuilding requires intense training. Posing in front of the mirror marking biceps will not help you much. Find the weight that challenges you.
Guiding value: you should manage to do three sets of 8-12 repetitions. After the last set, your muscles will be so drained that you won’t be able to do any more reps. As soon as it becomes easier for you, you should increase your weight. Performing 3 sets of 12 repetitions would be ideal for beginners who want to develop their muscles quickly.
Have you been training for a while, do you already know your training weight but your progress is limited? Then try pyramid training. Thanks to this type of training, different stimuli will be produced during training sessions. If your practice has stalled, but you still want to build your muscles quickly, then pyramid training can help you achieve that goal.
The fundamental requirements to develop your muscles as soon as possible are a well-reasoned plan and the proper diet.
Pyramid training can be carried out in 2 directions:
Ascending pyramid: You start with your regular training weight and do the number of repetitions you usually do in series—for example, ten squats with 30 kilos. In the next set, you raise the training weight but reduce the number of repetitions—for instance, eight repetitions with 32 kilos. The last series would then consist of 6 repetitions with 34 kilos.
The inverted pyramid: It works backward. If we continue with the previous example, the inverted pyramid will look like the following: 1st series = 6 repetitions with 34 kg. 2nd series = 8 repetitions with 32 kg. 3rd series = 10 repetitions with 30 kg. The inverted pyramid is only recommended if you are sure of your weight for/for training and if you master the exercise perfectly. However, do not stop heating properly and perform 1-2 sets of heating without or with little weight.
5. Give yourself a break
For fast muscle building, you should be 3-4 times a week following a reasonable training plan. The ideal for this purpose would be full-body workouts or 2-stage workouts.
The fact that you respect the days without training is equally important. Even if you have the impression that your muscles are rested, the ligaments, cartilage, bones, intervertebral discs, and joints usually take more time to adapt to new efforts. During this phase, you must provide your muscles with enough protein and nutrients such as zinc or magnesium to guarantee normal muscle function.