How to quickly and effectively build muscle

The question of how to quickly build muscle worries both novice athletes and already professional bodybuilders. Many athletes work out for a long time, but I can’t pump up. Today we will tell you about what needs to be done so that the body concentrates on gaining muscle mass. Pay attention to the fact that it is necessary not only to exercise regularly and do the exercises correctly, but also to follow the rules of nutrition, as well as rest.

Our muscles begin to grow only when they adapt to training. Starting to train, you expose the muscles to stress, muscle cells are destroyed. But the rest phase after a workout helps the body to repair all damage as soon as possible. The next stage in the body is called supercompensation. The body begins to prepare in advance for stress, which can happen again, so the muscles begin to grow. This is the first principle that promotes rapid muscle growth.

The second principle is the progression of the load. It is necessary during the period of supercompensation, because if the stress does not recur, then the size of the muscles will return to its original form. Therefore, remember that it is necessary to conduct training at the very moment when the muscles have grown. It is also necessary to constantly increase the load so that the muscles experience more stress. Therefore, if you train during supercompensation, then gradually you will reach a new muscle size. But pay attention to the fact that you can’t train too often, as the body will not have time to recover, and muscle growth will stop. And if you train rarely, then you will stay in one place.

Nutrition for gaining muscle mass.

In order for muscles to grow quickly, it is necessary not only to train properly, but also to eat right. We have compiled the basic principles of nutrition for gaining muscle mass, if you stick to them, then your muscles will grow quickly even at home:

• Your diet should consist of high-calorie natural foods. It is from these foods that our body gets the most fuel for rapid muscle building. These foods include: trout, pork, chicken, eggs and other foods rich in protein; fruits and vegetables are necessary to enrich the body with fibers; nuts, legumes, whole grains.
• Eliminate starchy foods, sweets, and trans fats from your diet. They are high in calories but lack the muscle-building nutrients.

• and eat more than you need, as the body needs fuel to build new muscles;
• You must eat at least 5 times a day;
• Do not forget about sports nutrition and nutritional supplements. Proven in the hard work of building muscle. For example, take creatine or protein milkshakes;
• Drink at least 2 liters of water per day. But stay away from sodas, sugary drinks, and alcohol.

Rest for muscle growth.

For the rapid growth of muscle mass, proper recovery of the body is necessary. This is one of the decisive factors for muscle growth and strength performance. The best remedy for this is 8 hours of sleep.

There are 4 phases of body recovery: fast, slow, supercompensation and delayed. During the first session, which lasts 30 minutes after training, you need to take creatine or BCAAs. This will allow you to suppress catabolism and increase the secretion of anabolic hormones.

The next stage is the activation of the synthesis of proteins, enzymes and amino acids. It is necessary 30 minutes after training to take a quick protein to enrich the body with amino acids. Also at this time, it is best to eat a carbohydrate of medium complexity. For example, porridge.

The supercompensation phase occurs in 2-3 days. This is the time to train. In the event that you have not repeated the load during this time, delayed recovery occurs and physical indicators return to their original level.

Rules for building a workout for rapid muscle growth.

Now you know everything about how to build muscle fast. Most importantly, remember that this is a complex process and requires maximum involvement from you, changes in lifestyle and diet. So gather all your willpower and forward to a new and beautiful body!