In society today there are various pressures that men face including how to build muscle fast. Finance, family, social lives and careers are a few examples, however, more and more pressure is put on men concerning their appearance. Men that are strong and built are taken more seriously in both social and work settings.

Women want men who can protect them where at work big and strong men are always respected for the time and work they take in looking after their bodies. However, many men battle with weight issues after their teenage years and to counteract the processes of nature, a lot of hard work and determination is required in the gym to see the results they are looking for to build muscle.

Because of all the hard work required to stay in shape, it is vital that you are providing your bodies with the best possible opportunity for success so you may provide the best platform for building muscle.

How to Build Muscle – A Guide

There is no point in spending thousands of dollars towards eating plans, gym memberships, training gadgets etc. when you don’t have the knowledge on how to build muscle. The purpose of this article is to provide the reader with five simple things that can help educate men how to build muscle.

#1: Macronutrients: Eat More Protein

Proteins, carbs and fats are all the macronutrients that make up the food we eat every day. However eating the wrong quantities of each of these macronutrients is counterintuitive to building muscle and bulking up. Research have shown a clear link between the intake of meats (protein) and levels of testosterone and how muscle is build. One study look at two groups of men, all comparable in build and health, however, one group ate meat while the other did not.

Men from both groups were put on an identical weight-lifting training program for twelve weeks. After the twelve weeks were over; all men had progressed equally in strength, however, only the meat eating men enjoyed significant fat loss and muscle growth. When trying to build muscle it is vital that you consume a protein rich diet. Protein is the building block for muscle, and large quantities are required to ensure your hard worked muscles have the correct macronutrient to assist in the repairing and building of muscles. So how to build muscle? Ensure that you consume a portion of protein at every meal. Options range from chicken, beef, eggs, pork, lamb and venison. ^[1]

#2: Muscle Building Workouts

When it comes to training in the gym it is once again important to know what exercises you should be doing and how many you should be doing in a session to build muscle. The most important thing to prevent when it comes to training is injury. If you only focus on one area of your body when it comes to building muscle you run the high risk of causing imbalances throughout your body. When you watch rugby players lying in agony on the field after tearing a hamstring, this has most usually occurred due to the fact that their quad muscles were more trained then their hamstrings.

Therefore when participating in any gym session or sport make sure you are providing your body with a well-rounded training program to build muscle evenly throughout the body. Further to this, when you are in the gym with the goal of bulking up and building muscle; the best possible training for you would be to train as close to your maximal strength as possible. Your muscle fibres need to tear in order for new tissue to grow to repair the tear, this regrowth is what causes your muscles to grow bigger over time. Just make sure you are always safe in the gym, lifting weights at your maximal is a dangerous activity therefore ensure you always have a spotter to help you out. ^[2]

Below are eight exercises you can do in the gym to help you bulk up and help you build muscle:

• Deadlift
• Squat
• Clean
• Snatch
• Bench-press
• Triceps’ dips
• Push-ups
• Pull ups

#3: Do Less Cardio

Research has shown that cardiovascular training limits the progress of strength training and muscle build. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. Therefore, in many professional sports you will notice that athletes will always do a combination of training modalities; however, they will always either be more cardiovascular or strength training inclined.

This does not mean that you cannot be fit and strong. Obviously that is possible; however, the gains in each will always counterbalance one another. Therefore, if it is muscle building you are aiming for then limit the amount of cardiovascular work you do. Instead allow your body to concentrate on utilizing the protein you eat to repair and build muscle.  Now that we’ve gone over tip #3 regarding the best way on how to build muscle, let’s go over #tip #4.

#4: Sleep at Least 8 Hours a Day

Did you know that by cutting your sleep back you can decrease your testosterone levels by up to fifteen percent? Research has shown that the quality of your sleep is a vital factor when investigating testosterone levels. So if you’re figuring out how to build muscle fast and are sleeping less than four hours per night over long periods of time, you are most likely sleep deprived. Sleep deprivation has some serious negative effects on your training regime.

Research has shown that a lack of sleep can cause; a reduction in muscle gain and overall strength, and a reduction in energy levels. Therefore, you can’t bench as hard, and a decrease in concentration and increased fatigue results. The magic number is ‘8’ hours sleep, as it helps with testosterone production and overall growth. Research has shown that men who sleep eight hours or more a night have sixty percent more testosterone compared to men who only sleep four hours a night. Therefore to ensure your body naturally produces high levels of testosterone make sure you get your eight hours of sleep a day. ^[3]

#5: Take Supplements

Research has shown that in addition to a healthy diet, supplements such as zinc have shown to increase testosterone levels in men and build muscle. This is especially true in males that are deficient in the mineral and battle with infertility. A study was conducted on thirty-seven patients who have suffered with infertility for five years or more.

These thirty-seven patients were divided into two groups; one group of twenty-two and the other with fifteen. Both groups were given zinc supplementation and all participants showed an increase in testosterone and sperm count. Nine wives became pregnant, six within 3 months and three within 2 months of a second trial. ^[4]

Final Review of How to Build Muscle Fast

It’s clear you are in search of the best ways to build muscle fast.  All you have to do is apply the information in this article to get started.  Within the next month you should start to see a noticeable difference in your physique.  Remember to be diligent about what you want and be consistent.

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References:

1. Raben, Kiens, Richter, Rasmussen, Svenstru, Micic, & Bennett. “Serum sex hormones and endurance performance after a lacto–ovo vegetarian and a mixed diet.” (1992). Medicine and science in sports and exercise, 24(11), 1290-1297.
2. Kraemer, R. R., et al. “Growth hormone, IGF-I, and testosterone responses to resistive exercise.” Medicine and science in sports and exercise 24.12 (1992): 1346-1352.
3. Leproult, Van Cauter., “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA: The Journal of the American Medical Association, (2011); 305 (21): 2173
4. Netter, A., Nahoul, K., & Hartoma, R. “Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count.” (1981). Archives of andrology, 7(1), 69-73.