It is every person’s fitness goal to gain a muscular body. We do tend to have what are known as “fitspirations” in the form of athletes or celebrities because we want to have their body shape.
Of course, even if we want to attain that level of fitness, the big question would be how to get big muscles fast? Many people have the mindset that when they exercise regularly, they will gain big muscles fast.
One thing that you should know is that exercise is just the tip of the iceberg. There is more than just going to the gym when aiming for big bulging muscles.
There are so many other aspects of fitness to think about like proper food intake, protein intake, rest days, and much more. In order to have a deeper understanding of muscle building and all aspects surrounding it, this is a guide on how to get big muscles fast.
What Is Muscle Building?
We all know that muscle building is the act of making your muscles big. But do you actually know how that works? When you finished your workout, the muscle fibers in your body that are damaged would be replaced with new muscle fibers. The damaged ones would combine with other muscle fibers to form new and bigger ones.
In order for the muscle fibers to become thicker, the rate of muscle protein synthesis has to be significantly higher than the protein breakdown. For the muscle fibers to pad up, the satellite cells must be activated. So, they can add nuclei to the muscle cells which would form more muscle fibers.
By knowing the process on how to get big muscles fast works, we can adopt the scientific knowledge on how we position our regular workout sessions and our diets. Then we can be able to fully know and understand how to get those big muscles that we always wanted.
Ways To Build Muscles Fast
1. Determine Your Body Type
Before anything else, you have to know what exactly your body type is. Your workout routine will have to be based on what your body type is. Because if you do the wrong type of workout for your body type, you may actually lose muscle instead of gaining some.
There are 3 body types to take note of, namely the ectomorphs, the mesomorphs, and the endomorphs. The ectomorphs are the skinny type of people. The mesomorphs are the medium built people. And the endomorphs are the stocky types with the bigger body mass.
Each body type has its own pros and cons and own respective workout rules. Follow the workout rules for your body type so that you’ll get big muscles fast.
2. Establish Workout Routine
As mentioned earlier ectomorphs are the skinny type of guys that have a little muscle on their bodies. Ectomorphs have quite a clear disadvantage because they don’t have enough muscles to build upon. Skinny guys would have to work a bit harder to gain muscle because they don’t have the foundation that other body types have.
The workout routines of people who have this body type have to include as much strength training as possible and as less cardio as possible. Ectomorphs have to do a bit of cardio to gain stamina but not as much as the people with other body types. A short run before each workout will suffice.
Ectomorphs now have to concentrate on strength training such as presses, lifts, dips, rows, push-ups, pull-ups, etc. Basically, ectomorphs have to emphasize a lot on gym workouts.
The mesomorphs undoubtedly have the best body type because they are already born athletic. They don’t need to do intense strength training like ectomorphs do because of their inborn genetic structure.
For mesomorphs, moderate weight training is a must. Mesomorphs must avoid heavy weight exercises. Because this may break down the existing muscles, making them have smaller muscles.
As for cardio, a moderate cardio workout is also good for them. A 30-minute jog or run will be the ideal type of cardio before every workout. It is also essential to do cardio exercises in order to gain stamina and strength.
The key here is to never overdo any of these workouts. Otherwise, you would run the risk of losing all of the gains that you have worked so hard.
The endomorphs are the exact opposites of the ectomorphs. These are the ones who are born with a stockier body with more amount of fat. These people would have a harder time getting rid of fat. Because their bodies are already built to gain weight easily.
For these people, cardio training is a must. Long hours of consistent cardio training can help trim down the fats. Of course, this has to be supplemented by a lot of weight training as well. This will result in muscle gains while losing all of the excess fat.
3. Establish Right Diet Plan
Now that we’ve established workout types for different body structures. The next thing to establish would be the right diet plan for your body type. Just like the workout routine, different body structures require different diet plans.
Here is a breakdown of the preferred diet plan of each body type. Establishing a good diet is important in knowing how to get big muscles fast.
For the ectomorph, a lot of carbs have to be taken in because of the ectomorphs’ very high metabolism rate. With a significant intake of carbs, the body would burn the carbs to use as fuel and not risk burning off the protein that is used for muscle building.
For mesomorphs, a balanced diet will do for muscle gain. A balanced diet of carbs, proteins, and fats will already help a mesomorph gain muscle along with his or her appropriate workout session.
Lastly, the endomorph would require having a higher percentage of healthy fats and protein as compared to the other two body types. Endomorphs have a low tolerance for carbs which is why endomorphs have to control their daily intake of carbs.
4. Consume Right Amount of Protein Daily
As stated above, one of the ways to get big muscles fast would be to consume an adequate amount of proteins per day. The number of proteins that a person has to take would really depend on several factors such as his or her weight, height, gender, exercise habits, and age.
If you don’t know how to calculate the amount of protein that you should take per day, there are many protein intake calculators online that can help you. All you have to do would be to fill up all fields in the calculators to see the result.
5. Consider Using Some Protein Shakes
Since proteins are much important for muscle growth, it’ll help if you would have some protein shakes. In the market, there are 2 popular types of protein shakes, namely the soy protein shakes and the whey protein shakes.
Both of them provide around 20 to 30 grams of protein and are beneficial for muscle growth.
6. Take Necessary Rest Days
Aside from having a good diet and a good exercise routine, you also need to have rest days as well. The ideal number of rest days will depend on your activity level.
If you are a beginner, you may want to take a two-day rest after a very intense workout session. For more experienced muscle gainers, a two-day rest every week will be best.
The Risks In Muscle Building?
1. Muscle Exhaustion
Now, there are some things that you have to take note of when working out. A big risk of overworking your muscles is muscle exhaustion. Overworking your muscles may result in stress fractures, strains and ruptures, and inflammation in the muscles.
Working out too much may even result in joint pains because of overstressing. This could be avoided by taking appropriate rest days as mentioned in tip number 6 above.
2. Risks From Protein Shakes
Protein shakes are useful in gaining muscles as mentioned above. However, there are actually some risks when using protein shakes.
Cheaper brands of protein shake usually contain harmful substances such as arsenic, cadmium, mercury, and also lead. These 4 substances are highly toxic and can cause serious harm to your body.
Before you buy protein shakes, it’s recommended that you read up on some reviews first so that you’ll know whether a certain brand is safe enough to take.
3. Risks From Workout Supplements
Lastly, there would also be huge risks associated with other workout supplements that can be found on the market. An example of such supplement would be M-Drol, which is used to heighten muscle gain as well as give a boost of energy. Although this supplement does the trick, it does come with some side effects that may harm your body.
The best way to avoid all of these harmful side effects would be to simply stay away from synthetic supplements. Rather, have a balanced diet and eat only natural food. Eating foods that are high in protein (e.g. peanuts, oats, eggs, meat, etc.) can help you gain muscle and energy.
If you want to learn how to get big muscles fast, then you must do your homework. Getting a muscular body isn’t just about going to the gym and lifting the heaviest dumbbell. It’s about revamping your entire lifestyle so that your body will get accustomed to the fitness level that you desire.
If you want to gain muscles quickly, then you have to do research on your body type and adjust your diet and exercise plan according to it. Other than that, you would also have to invest in some protein shakes and also eat the right amount of protein per day.
Lastly, you have to make sure that you have the adequate amount of rest in between your workout sessions so that your body will have the right amount of time to heal itself and grow muscle. Once all these aspects are covered, then you already know the basics and learn how to get big muscles fast.