Muscle building – how to reach your goal faster

Build muscle

You want fast muscles build up? Then you need to eat right and exercise sensibly. In this article we show you 5 tips and 9 exercises, with which you reach your goal. Included free PDF with our 9 exercises for fast muscle building.

Fast muscle building is possible, but requires Discipline in training and nutrition and – willy-nilly – a little patience. With the first results you may after ca. 6 weeks calculate. Once you’ve started, you’ll quickly see further success in building muscle, which is something to be proud of. The be-all and end-all for fast muscle building is a plan and the right diet. In our Muscle Pack, you get it all together.

Fast muscle building – 5 tips for your success

1. Eat enough protein

For fast muscle building, you should use ca. 1.7g of protein per kilo of body weight take a daily dose. Proteins are the building blocks of your muscles. They are made up of different amino acids. Amino acids are – in simple terms – the building blocks your body uses to make proteins. Any food that contains protein contains different amino acids. Fast muscle building is simply not feasible without sufficient protein.

Which products are useful for building muscle fast?

Therefore, it is best to combine various protein-rich foods and also Vegetable sources of protein to integrate. How to supply your body with all amino acids. Protein Shakes are the ideal supplement to meet your daily protein needs.

Meat and dairy products have a high protein content. It is important to use products from responsible pet ownership to buy. Antibiotics and drug residues in chicken are no more healthy than highly processed sausages. Milk from cows that regularly graze on pastures contains better fats than milk from cows that spend their whole lives in the barn and only eat concentrated feed.

That’s why we only use milk from cows that graze more than 320 days a year for our Whey and 3K proteins. For comparison: The average grazing period of German cows is 120 days.

2. Cover your calorie needs

Fast muscle building works best when your body gets the amount of energy it needs. It gets them from food. You have on the day a certain Calorie requirement. It consists of your Basal Metabolic Rate and power metabolism together. The basal metabolic rate includes all the calories your body uses to keep breathing, heartbeat, etc. going. work and you are awake. You burn these calories even if you just sit on the couch.

With the Power turnover Calories are added to the calories you consume during activities, such as work or sports. The power metabolism can thus vary from day to day. For a fast muscle build-up to take place, you should you should have between 300 and 500 kcal per day above your calorie requirement. This is called a calorie surplus.

The calculation is easy: basal metabolic rate + power metabolic rate = calorie requirement. How many calories you need to build muscle mass quickly, you can easily calculate on our calorie calculator.

If it is difficult for you to eat enough calories, you can resort to natural, energy-rich foods such as our Instant Oats.

Instant Oats

3. Train with weight

The fastest progress in muscle building, you achieve with the Strength training with weights. Of course you can also build up muscles with bodyweight training. With weights it goes – especially in the beginning – but faster.

The reason for this is that weights give you the opportunity to tune your Training weight optimally to your body and your individual muscle building goals tune. Especially strong large muscle groups like legs already require a lot of strength and skills to be visibly trained with bodyweight training. Squats with weight, on the other hand, are an effective and relatively easy exercise to build leg and gluteal muscles quickly.

Fast muscle building works especially effectively with free weights. Your advantage: You always train the stabilizing core muscles in addition to the muscles that are the focus of the respective exercise.

The only exception is if you are working on building muscle for the first time and want to see results quickly. As a beginner, exercises on machines are more effective, because they guide your movement and the risk of injury due to improper exercise execution is lower. If you are a muscle building novice, it is best to be instructed by an experienced trainer.

4. Push your limits

No sweat, no glory. Fast muscle building requires intense workout. Not much comes from a bit of biceps curls and posing in front of the mirror. Find the weight that challenges you, but does not overwhelm you. A clean execution should always remain in the foreground.

Guideline: You manage 3 times 8-12 repetitions. After the last set, your muscles are so exhausted that you would not be able to do another repetition. As soon as you find it easier, increase the weight. 3 x 12 sets are ideal for beginners who want to build muscle quickly.

If you want to build muscle effectively, you should see an increase in power over time. The keyword is Progressive Overload and belongs in every muscle building workout. Without an increase, your body has no reason to change.

You have been training for a long time, you know your training weight and you are progressing slowly? Then try it with Pyramid training. Here you set different stimuli within a training. Especially if your training is stagnating and you still want to build muscles quickly, pyramid training can help you to reach your goals.

The right training weight, a sound, well thought-out muscle building training plan and a diet tailored to it are the prerequisites for building muscles as quickly as possible. We asked someone who knows how to do it: Together with foodsprings trainers, sports scientists and ecotrophologists we have developed a 12-Week Muscle Building Plan designed to help you reach your goals. Here you will learn everything you need to know about muscle building and motivation. Including training and nutrition plans.

Pyramid training can be done in 2 directions:

The ascending pyramid:

You start with your normal training weight and do the number of repetitions you normally do in a set. For example 10 squats with 30 kilos each. In the next set, increase your training weight and reduce the number of repetitions. For example 8 repetitions with 32 kilos. The last set would have for example 6 repetitions with 34 kg.

The Inverted Pyramid:

Works the other way around. If we stick to the example above, your inverted pyramid would look like this: 1. Set = 6 repetitions with 34 kg. 2. set = 8 reps with 32 kg. 3. Set = 10 repetitions with 30 kg.

The inverted pyramid is only recommended if you know your training weight for sure and have perfect control of the exercise you are doing. Always warm up properly and do 1-2 warm-up sets without or with low weight.

5. Give yourself breaks

If you train too much, you risk injuries that can put you out of action for months. And: your success. Just because you don’t have muscle soreness doesn’t mean your muscles have fully recovered. On the days without training the so-called Supercompensation effect in the muscle takes place.

Think of it this way: Your workout challenged the muscle – it had to work harder than usual. Remember this. To be better prepared for such a challenge next time, the muscle builds up more substance during the recovery period, by repairing and thickening the existing muscle fibers. In short: your muscle grows.

If you train again in this phase, this process will be disturbed. This will set you back. Muscle can’t go full throttle in training and regenerate at the same time. Therefore, give it time and enjoy your training-free day.

How often you should train for fast muscle building?

It is just as important that you Days off from training adheres to. Even though your muscles may already feel fit again, ligaments, cartilage, bones, discs and joints often need longer to adapt to the new load. During this phase it is important that you provide your muscles with sufficient protein and nutrients such as zinc and magnesium, which support normal muscle function. Our Zn:Mg capsules can help you do this.

Rules of thumb for recovery are:

  • Wait until the soreness is gone.
  • Give your body at least a day off before tackling the same muscle group again.
  • Sleep 7-8 hours a night.
  • Eat a protein rich and balanced diet.
  • Drink enough water and avoid alcohol. Especially on training days.

You don’t feel like drinking water all the time? Then our Sparkling Aminos are right for you. The refreshing kick with real grapefruit juice, the energy kick from guarana extract and the Extra portion of essential amino acids for your muscles.

supercompensation

How long does muscle building take?

How fast muscle building goes, cannot be said for everyone. Age, genetic and hormonal situation play a role as well as your initial situation and your training plan. Someone who has been well trained before will tend to rebuild muscles faster than someone who has never been fit and is just starting out. However, there are beginners who can achieve muscle building success quickly.

You can see the first improvements in your strength performance and your body feeling after approx. Expect 6 weeks of disciplined training and sensible diet. Clearly visible results after approx. 12 weeks.

However, fast muscle growth does not mean that you automatically have a defined six-pack. Belly fat doesn’t disappear just because you build muscle. Here the right nutrition plays a crucial role. Once the muscles are there, you can start working on the abdominal fat.

For muscle definition, a protein-rich diet is at least as important as for muscle building. Our 3K protein contains besides Whey Protein also Casein. Casein provides your muscles with protein for up to 7 hours, ideal during the definition phase.

Exercises for fast muscle building

Even if your primary goal is to build muscle quickly to look good on your summer vacation, it is important that you train the whole body. This will help you avoid injury, look good, and get all-around fit.

Basic exercises, like Squats, Deadlifts, Bench and Shoulder Press should be an integral part of your muscle building workout. Beyond that it makes sense functional exercises Integrate. They help you build muscle quickly while optimizing the way your muscle groups work together. It’s healthy and provides a smooth flow of movement. In short: your movement looks better when exercising.

You already have a certain basic fitness? Then occasionally it can make sense to also Isolation exercises to integrate into your muscle building workout. They allow you to target individual muscles and provide a specific stimulus.

Our 7 exercises with free weights train your whole body. With it you support your fast muscle building and are perfect for the beach season prepared. All exercises also strengthen your core muscles. Means: Tighten your abdominal and back muscles during the workout to stabilize your midsection.

9 muscle building exercises for quick results

Warm-up
10 minutes of cardio + loosening exercises. Before each exercise 1 warm-up set with no weight, another with 50% of your training weight.

Intensity
Scale the intensity of the exercises by weight. Take a training session to find the weight and number of reps for each exercise that best suits your goal of building muscle fast.

Number of repetitions
8-12 reps per set, 3 working sets
60 seconds rest between each set.

Cool-down
Loose cardio or mobility training.

Below you will find all exercises as GIFs. Proper exercise execution is essential to your success. If you’d rather take them to the gym as a print, print out your free workout plan for fast muscle building here.

1. Butterfly with dumbbells

Workouts:
Large pectoral muscle. Auxiliary muscles: anterior part of the deltoid, arms

This is what you should pay attention to:

  • Palm faces up, thumb rests over remaining fingers.
  • elbows are minimally bent, dumbbells are in line with the shoulders.
  • abdominals are tight, lower back presses against the bench.
  • Feet are firmly planted on the floor.

2. Butterfly Reverse with dumbbells

Trains:
Middle part of the hood muscle, posterior part of the deltoid muscle, large and small rhomboid muscle, lower back muscle. Auxiliary muscles: lower and upper part of the hood muscle, anterior and lateral part of the deltoid muscle, core, back extensors, thi.

Here’s what you should look for:

  • palm facing down, thumb resting over remaining fingers.
  • elbows are minimally bent, dumbbells are in line with the shoulders.
  • Elbows are minimally bent, dumbbells are in line with shoulders.
  • Weight is distributed on the whole foot, knees are in line with the ankles.

3. Incline bench press with dumbbells

Workouts:
Large pectoral muscle, triceps. Auxiliary muscles: anterior part of deltoid and saw muscle.

Here’s what you should look for:

  • palm facing down, thumb is over the rest of the fingers.
  • Extend the upper arms only almost all the way.
  • Lower your elbows to the level of your chest.
  • Abdomen is tense, lower back presses against the bench.
  • Feet firmly on the ground.

4. Bar Row

Exercises:
Broad back muscle, posterior part of deltoid muscle, hood muscle, rhomboid muscle, lower back muscle. Auxiliary muscles: arms, core.

Here’s what you should watch out for:

  • Palm facing down, thumb resting over remaining fingers.
  • Extend upper arms only almost all the way through.
  • Pull your elbows up to your ribs.
  • Abdomen is tense, lower back straight.
  • Feet are firmly planted on the floor.

5. Russian Twist with weight plate

Trained:
Complete abdominal muscles. Auxiliary muscles: back extensor, broad back muscle.

Here’s what you should watch out for:

  • Palm facing down, thumb rests over remaining fingers.
  • Keep the lower back stretched. That does not work? Then put your feet up and try again. Still can’t go? Take less weight.

6. Kettlebell Farmers Walk

Trains:
Core, the whole body.

Here’s what you should watch out for:

  • Stay upright, arms are tense, elbows minimally bent.
  • Don’t let the weight pull you down.
  • Whole body works. Tighten all muscles, take small steps.
  • Lift and set down kettlebells with back straight and legs bent. Like deadlift.

7. Back Squat

Trained:
Large gluteus maximus, quadriceps, hamstrings. Auxiliary muscles: core, back extensors, adductors

This is what you should watch out for:

  • Both heels stay on the floor.
  • Don’t let the weight pull you down.
  • Back is straight, upper body erect.

8. Walking Lunge

Trains:
Large gluteus, quadriceps, stabilizing deep muscles, coordination Auxiliary muscles: core, leg biceps, arms.

Here’s what you should watch out for:

  • When foot touches down, knee and ankle are roughly in line.
  • Avoid lateral movements in thighs and knees.
  • The whole movement is stable and well coordinated. If in doubt, train without weight first.

9. Calf raise

Trained:
Twin calf muscle, clod muscle.

What you should watch out for:

  • Stand hip-width, thighs and core are active, knees stay still.
  • Back is in its natural minimal hollow cross position.
  • Lift both heels at the same time as high as you can each time.

If you still lack the extra energy, we have the perfect solution with our Energy Bars; now you are well prepared for your next workout!

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