Building muscle naturally is not easy and with so many products/supplements telling you that the results you want can be achieved within a few short weeks is all just part of the marketing hype because if it was true everybody would look amazing. In reality, if you want to achieve a ripped physique it takes a lot of time, energy, dedication and effort.
The good news is that it’s still possible to build muscle mass at a fast rate if you do everything correctly right from the start and not make the common mistakes that most beginners do. Most beginners (males) can gain around 18-24lbs (10-12kg) of lean muscle mass in their first year of lifting if you eat the right foods, get enough rest and follow an effective training program with perfect form. After this first year though your muscles gain will slow down a lot and after 3 years of consistent lifting you’ll be lucky to even gain 6lbs (3kg) of muscle a year.
So to help you get the best possible start to natural bodybuilding here are 6 killer ways to ensure you pack on muscle mass fast:
#1 Do Compound Movements
Compound movements such as deadlifts, back squats, front squats, the bench press, pull-ups, bent-over rows etc should be at the core of your training program. These specific movements allow you to use heavier weight and works several muscles at the same time stimulating more muscle growth as a result.
#2 Focus On Progressive Overload
The single most important principle for any training program is progressive overload and without it you won’t build any muscle. There are many ways to increase the overload, but the simplest and most common way is to slowly increase the amount of weight you lift, the stronger you become the more muscle mass you will gain.
#3 Eat A High Protein Diet
This should be common sense because without eating enough protein your body won’t have enough amino acids/nutrients to build new muscle and recover damaged muscle tissue. To ensure you’re eating enough protein for muscle growth aim for at least 0.9 grams of protein for every pound of your body weight.
#4 Sleep At Least 7 Hours Every Night
A large part of the muscle rebuilding process happens in your sleep so if you can’t recover from your training growing stronger and gaining muscle mass becomes extremely hard to do. If possible you should sleep as much as you can, but the minimum needs to be at least 7 hours every night.
#5 Get Lean Before You Start To Bulk
Before you start to bulk (gain weight) make sure you’re sitting at around the 12-15% body fat level. Getting lean first is very important if you want to gain muscle fast because it naturally boosts your testosterone and prevents you from getting fat once you start to bulk. This saves you from having to spend months cutting once you finish your bulk meaning you’ll spend more time in the muscle gaining phase.
#6 Eat In A Caloric Surplus
If you’re not eating in a caloric surplus you won’t gain any weight and therefore you won’t gain any muscle mass. Your body needs a lot of energy to recover your muscles and fuel your workouts, so if there’s a shortage of food your muscles can’t grow. Eat enough to where you’re gaining around half a pound a week, this will make sure you don’t gain too much weight and get fat.
To Calculate How Many Calories You Exactly Need To Start Your Bulk: Click Here
By following these 6 principles you’ll see results very fast while getting bigger and stronger. It’ll also make sure that you stay lean all year round during the process.
Now if you have anymore questions about building muscle or getting lean, please leave it in the comments below !