When a person comes to the gym, of course, he wants to know how you can quickly build muscle? This question is asked by literally all novice bodybuilders. It can be said without exaggeration that this question is quite popular, especially in the circles of beginners who have just come to the gym. In fact, the main thing is action, then the result will come faster. If you want to get ultra-fast results and preferably with a minimum investment of time and resources, then most likely you will be disappointed. You need to be patient and willpower to be successful.
How to plan muscle growth?
Each person has his own genetic potential, and financial capabilities too. And motivation is also important. The decisive factor will be for each level of knowledge - in order to make the figure perfect, you need the right training. If you train incorrectly, then you may not add even a kilogram of mass in a year, while those who have approached training wisely can add about 8 kilograms even in the first year, and maybe even more.
To achieve super fast muscle growth, you need to pay attention to important factors. If you plan everything correctly, you will achieve success faster with the lowest cost.
What is Successful Planning?
This is the ability to set achievable goals - those to which you will strive during classes, taking into account the factors mentioned above, namely:
- genetics;
- nutrition;
- knowledge.
It is very important to set goals for yourself that you are able to achieve - it is better not to come up with difficult ones. Thus, you will gradually achieve what you want, which means that there will be an incentive for new, higher achievements.
Each athlete has his own type of addition - depending on this, the training goals are completely different.
Three main types of human constitution
- Ectomorph - thin, with thin muscles and a minimum of subcutaneous fat.
- Mesomorph - muscular and broad in bone.
- Endomorph - with loose muscles and a fair amount of adipose tissue.
A representative of the first type tries to build up muscle mass as much as possible. For the mesomorph, the main task is to combine the increase in muscle mass with the drawing of the relief.
As for the endomorph, for such a person, bodybuilding is primarily the cherished cubes of the press. When he comes to the gym to swing, then by pumping he understands the construction of a relief body.
If you correctly build a schedule of training, rest and nutrition, then from 15 to 20 kilograms of muscles mesomorph and endomorph can increase after 3 years of training. As for the ectomorph, it will take about five years of training for him. So, a novice athlete can safely focus on these terms.
Factors that help you gain muscle quickly
- Recovery. During and after exercise, muscles break down and then regenerate in excess when you rest. Therefore, it is important to leave enough time for relaxation.
- It is very important for ectomorphs to minimize all additional loads. The main problem for these people is the general level of strength and energy. As a result, the body gets tired quickly and the body needs long rest.
- Proper nutrition. Our muscles are built from protein. For one meal, it is possible to assimilate from 20 to 30 grams of this useful component.
- Age also matters. After 40 years, testosterone levels, as well as metabolic rate, are lower than at 20. As a result, muscles grow more slowly.
- Adequate sleep. It is necessary to sleep at least 7 hours a day. Otherwise, the brain will not be able to fully develop the extreme intensity during training.
- It is important to lead a healthy lifestyle. If you smoke - you need to quit smoking, if you drink and consume something harmful in addition - we will not talk about the controversy about the harm of all this, you already "think" you know, but with these substances it will be impossible to gain muscle mass!
Muscle building progress stages
There are only four of them:
- The body prepares for hypertrophy - it will take 2 to 4 months.
- The very stage of hypertrophy is another 2 years.
- Hyperplasia - we add from a year to two.
- The period of adaptation of body systems.
Let's take a closer look at each of these stages of human progress.
1. Preparing the body for growth
This is the fastest stage in duration and plays the most important role in further muscle growth.
When a person begins to engage in resistance training, it is a great stress for the body. With regular repetition of classes, the body's systems learn to spend a minimum of energy and not suffer from such loads.
The energy system is overridden in the first place. As a result, the body learns to store and is able to release more energy than it did before training.
Muscles now use less energy to improve training because muscles work more in concert with the central nervous system. Training makes a person stronger. Your muscles learn and train.
2. Muscle hypertrophy
At this stage, all systems of the body are already sufficiently prepared. Significant muscle hypertrophy is only possible if the energy is tuned and the correct supply occurs.
At this stage, muscle buildup occurs, for 2 years the existing muscle fibers increase to the maximum.
Next, new muscle cells are created - they take place to increase in volume.
3. Muscle hyperplasia
At this stage, with the help of a special high-volume training with light weight, it becomes possible to achieve the division of muscle fibers. Thanks to the newly formed fibers that are able to grow, it is possible to achieve additional muscle volume.
At this stage, it is possible to significantly increase the size of the muscles. In just one to two years, it becomes possible to gain another 5-10 kilograms of muscle mass. This means that you can increase the weight from 70 kilograms to 95 or even 100 kg.
Many bodybuilders combine the second and third periods into one whole - this stage lasts from 3 to 4 years, while it is possible to gain maximum muscle mass. Progress is faster in this case, since hypertrophy and hyperplasia work together, complementing and helping each other.
As a result, it is possible to obtain the maximum indicator of the capabilities of the body's systems - to increase the maximum volume of muscle mass. Then progress stops. For renewal, it is necessary to raise the systemic capabilities of the body - thus it becomes possible to serve more muscles.
4. The stage of habituation of body systems to training
During this period, all body systems develop that limit muscle growth. At this stage, work on various systems, as a result, they become more powerful and allow you to build more muscle.
What systems are these?
- Energy.
- Cardiac.
- Blood circulatory.
- Nervous.
- Tendon.
This stage can last indefinitely. Try to make your foundation as strong as possible, build larger muscles - you yourself have to decide when to stop and what you need to pay more serious attention to in development.
Helpful Tips for Building Muscle
- Do not use strong pharmacology - this will accelerate muscle growth, but at the same time, a host of other problems will appear in the body.
- Maintain a sensible training schedule - find a sweet spot, do not overdo it or take long pauses.
- Adequate nutrition is necessary, because muscles need building materials for growth.
Video with advice from Denis Borisov - how to build muscle quickly:
