Patience is overrated, especially in the gym, and in the kitchen, where athletes usually have a specific goal. They want to figure out how to build as much muscle as possible in a short period of time. Sure, when it comes to fast muscle growth progress takes time. But if you’re trying to find the fastest way to build muscle, and you’re not seeing remarkable size gains from month to month, that indicates that your approach is not right. And even if you do see progress, there’s no reason why you shouldn’t build more muscle right? Assuming that’s what you want. So we’re going to talk about 4 tips for fast muscle growth in this article.
So how do you get better results? But let’s dive in first to the role of genetics when it comes to fast muscle growth and hypertrophy.
THE ROLE OF GENETICS IN FAST MUSCLE GROWTH
Muscle growth is a complex process that is influenced by a variety of factors, including nutrition, training, and genetics. While diet and exercise are important for promoting muscle growth, genetics also play a significant role in determining the rate at which a person can build muscle. Let us explore the role of genetics in fast muscle growth and what it means for individuals looking to build muscle.
The Influence Of Muscle Fiber Type:
One of the primary ways that genetics influence muscle growth is through the distribution of muscle fiber types. There are two main types of muscle fibers; the slow-twitch and fast-twitch.
*Slow-twitch fibers are designed for endurance activities and are slow to fatigue, while fast-twitch fibers are better suited for high-intensity, triggered by explosive activities.
The proportion of slow-twitch to fast-twitch fibers in a person’s muscles is largely determined by genetics. Fast-twitch fibers have a greater potential for growth and therefore individuals with a greater proportion of fast-twitch fibers will tend to build muscle faster than those with a higher proportion of slow-twitch fibers.
Metabolic Rates and Hormone Levels:
Another way that genetics influence muscle growth is through metabolic rates and hormone levels. Some people have a naturally high metabolism, which allows them to build muscle more quickly by facilitating the process of protein synthesis.
Similarly, hormone levels also play a role in muscle growth. People with high levels of testosterone, for example, tend to build muscle more quickly than those with low levels of testosterone. These factors are largely determined by genetics.
Muscle Insertion Points:
The point where a muscle attaches to the bone is known as the muscle insertion point. This point can influence the way a muscle works and how effectively it can be trained. People with longer muscle insertion points tend to have a greater range of motion, which can make it easier to stimulate muscle growth through training. On the other hand, people with shorter muscle insertion points may find it more challenging to build muscle because they have a smaller range of motion. This aspect of muscle anatomy is largely determined by genetics.
So with all that is said, just wanted to point out that genetics also play a significant role in determining the rate at which a person can build muscle.
Factors such as muscle fiber type, metabolic rates, hormone levels, and muscle insertion points can all impact muscle growth. While it may be difficult to control these factors, understanding their role in muscle growth can help individuals develop a more effective workout and nutrition plan to achieve their goals. Additionally, it is important to remember that everyone has their own unique set of genetic factors that contribute to their muscle growth potential and that genetics should not be used as an excuse for not reaching your goals.
4 Tips For Fast Muscle Growth
1. Increase your training volume.
The number of reps multiplied by the number of sets is a crucial step in hypertrophy or to increase muscle growth. You may actually need to train with less weight than you might have thought. With every repetition your muscle becomes weaker. Choose weights that are 50-75% of your one-rep max, or the most weight you can lift in one repetition. This will allow you to do eight to 15 reps per set, which is a perfect amount of sets for muscle growth.
If you have a problem with maths and fractions [don’t worry I do too most of the time] and you don’t understand the latter statement, just think of it as lifting weights that allows you to do about 10-15 reps and doesn’t feel like you may pass out after.
For each exercise. Do three to four sets and for each muscle group nine sets per workout. Change weight with respect to form. Or you could focus on high volume low reps the first 2 months and then high reps the next. And then repeat.
2. Eat more protein
When it comes to building muscle and bulking up with exercise, consuming a lot of protein cannot be stressed enough. Strength training breaks down your muscles and protein builds them back up. The harder your strength training, the more important muscle building foods become.
According to research not only your workout intensity, but also your body fat percentage have an impact on how much protein you need. Lean people need more protein if they want to make progress, and the aim should be around 1.6 grams per pound of lean body mass. People who have a high body fat percentage should try to eat at least 1.2 grams per pound. just google “lean body mass calculator” if you want to find out how much lean body mass you currently have.
3. Focus on eating enough calories
It can be hard to get used to, especially for those who usually count calories in hopes of losing fat. When it comes to gaining muscle mass quickly, you need to eat more calories each day than you burn. Because when your body realizes that it’s in a calorie deficit, building muscle mass becomes very difficult and takes a lot of time. Your body thinks it’s running low on food. So building muscle isn’t its highest priority anymore.
Try to eat about 250 to 500 extra calories per day. To ensure that the weight you gain is mostly muscle, you should get most of your calories from high protein foods. Again like I said earlier, Consuming enough protein cannot be stressed enough when it comes to building muscle.
A 2014 study by the Pennington Biomedical Research Center found that people who ate a high calorie meal with lots of protein stored about 45% of those calories as muscle, while people who ate a low protein diet with the same number of calories stored 95% of those calories as fat.
4. Get more sleep
One of the most overlooked factors when it comes to building muscle and exercise right is getting good quality sleep. Recovery requires more than just proper nutrition.
It takes time, about eight hours a night for recovery. When you sleep, your body releases human growth hormones which promote muscle growth and keep levels of cortisol [the stress hormone] low. Furthermore, a study that was published in the Journal of the American Medical Association found that testosterone levels drop by 10 to 15% if you sleep only five hours a night instead of eight after only one week.
Testosterone is the main sex hormone and anabolic steroid in guys. It is essential for the growth of the testes and prostate, as well as for the promotion of secondary sexual traits including increased bone and muscle mass and the development of body hair.
And if your testosterone level drops that’s bad news. So if you weren’t getting the appropriate amount of sleep and you wanna grow muscle fast and also maintain your normal testosterone level, then getting atleast 8 hours of sleep a night is paramount.
IMPORTANCE OF RECOVERY FOR FAST MUSCLE GROWTH
Recovery is an important aspect of building muscle and achieving fast muscle growth. When you engage in strength training, you cause microtears in your muscle fibers, and during the recovery process, your body repairs these tears, making your muscles stronger and larger.
During recovery, your body also replenishes its energy stores, removes waste products, and reduces muscle soreness and inflammation. Without adequate recovery time, your body may not be able to repair the muscle tissue effectively, which can lead to reduced progress, overtraining, and increased risk of injury.
To ensure optimal recovery, it’s important to get enough sleep, eat a well-balanced diet that provides adequate nutrients, and allow sufficient time between workouts to allow your muscles to rest and recover. Stretching, foam rolling, and massage can also help improve circulation and reduce muscle soreness, promoting a faster reco
EFFECTIVE EXERCISES FOR FAST MUSCLE GROWTH FOR BEGINNERS
For fast muscle growth, beginners should focus on compound exercises that target multiple muscle groups simultaneously. These exercises include:
- Bench press
- Bent-over rows
- Overhead press
It’s important to start with lighter weights and gradually increase the weight to avoid injury and build strength effectively. It’s also recommended to vary the exercises and add isolation exercises to target specific muscle groups as well.
Proper form, nutrition, and sufficient rest and recovery are also crucial factors for muscle growth.
IS IT POSSIBLE TO GAIN MUSCLE FAST AT HOME WITHOUT GYM EQUIPMENTS?
Yes, it is possible to gain muscle fast at home without gym equipment. Bodyweight exercises such as push-ups, squats, lunges, and pull-ups can be effective for building muscle and strength. You can also use household items such as canned goods, water bottles, or a backpack filled with books to add resistance to your exercises.
Additionally, using resistance bands, dumbbells, or kettlebells can also help increase the intensity of your workouts and lead to faster muscle growth. The key to building muscle at home is to progressively increase the difficulty of your exercises, either by adding resistance or increasing the number of repetitions.
As with any workout routine, the important factors for fast muscle growth are; proper form, nutrition, and sufficient rest and recovery.
So– that’s the total gist on how to grow muscle fast. If you enjoyed this article, be sure to share it with your friends.
Stay fit, stay healthy!! 👌🏾