building muscle has many benefits from losing unnecessary fat up to decreasing risk injury. it also help your body look proportioned and great. but as you always here it needs hard work to get that ripped body. so today i brought you best tips to help you build muscle faster.

How to build muscle fast

If you want to build muscle and get a shredded body there should be some change to your life like on your diet and exercise routine. if you are ready to apply those changes to your life let’s get started.

how to Exercise to build muscle

The first thing you should apply to your routine is exercising. and there are specific exercises that are useful to build muscle with some laws.

Primarily the volume of the exercises are the main thing that will affect growth of your muscle. Exercise volume is the number of rep, set and rest interval range of the performed exercise.

Rep range

:-rep range is the amount of repetition you do in one exercise. 6 to 12 reps(which should be done until exhaustion)  is the idle rep range to build muscle. some people do 30 and 40 pushups in a set and they think they will get a very big chest and triceps but that’s wrong. doing more than 20 reps will change the exercise in to endurance training. and other people lift a heavy weight and do 3 or 4 reps that’s wrong too this rep range is used to gain strength so if your goal is to build muscle try to be in the range of 6 to 12 reps. For example if you can do 10 pull ups now then after exercising for weeks you will be able to do 15 pull ups. so to stay in the rep range you will add some weight then like that you will stay in the rep range. But some people are able to build muscle out of the rep and set range that is mentioned above. It is because of their genetics but they will not get fast results.

 

Rep range to build muscle

Set range

:-set range is the amount of round you do on 1 exercise. the set range for building muscle is 2 or 3 sets. some people will do 5 or 6 sets of one exercise which is also very wrong. doing more than 4 sets will not help you to build muscle. so try to stay on the set range stated above.

Rest interval:-rest interval is the time of rest between sets. the idle rest interval for building muscle is from 30 second to 1 minutes and 30 seconds. resting too long between sets will not help you to build muscle and resting too short will not help you too so try to stay in the range.

Diet to build muscle

Foods to build muscle

There are foods you should eat and there are foods you should avoid to build muscle. To build muscle you should eat a higher calorie and plenty of protein.

Eating protein

:-eating protein is must to build muscle because it is the main material for your body to build muscle. There is a specific amount of protein that someone should eat to build muscle. it is calculated with this formula, body mass in k.g x 2.2 will be the amount of protein you need in a day by gram. but it is also possible to build muscle with the protein amount as little as body mass in k.g x 1.5. But if the protein amount is low your muscle building rate will be low so try to maximize your protein intake. You can use this protein calculator to calculate your daily protein value to build muscle. to get the most out of your protein intake you need to distribute your protein intake throughout the day. for example if you eat 20 gram protein in breakfast you will eat the other 20 gram on your lunch and another in your next meal. and you should take most of the protein after finishing the exercise immediately because the protein synthesis in  your body will be high after exercise for 2 to 4 hours. Most people think they can’t build muscle without protein shake. but protein shake is not must. actually if you can get protein shake it will be good but you can build muscle without protein shake effectively by eating protein rich food like: chicken, lean or red meat, milk, yogurt, egg, cheese …etc. and there are other protein rich plant food which are easy to afford like: legumes, lentils, peanuts, soy, whole wheat and …etc.

here is the best whey protein to help you build muscle faster.

 
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Higher calorie intake

:-increasing your calorie intake is very useful. if you eat a lower calorie in your day your body will use the protein you eat as a calorie which should be used for building muscle. and you will not perform your exercises with full strength if you don’t eat a higher calorie. the other problem of eating lower calorie is your body will break down and use the glycogen in your muscle and use it as a calorie. So you should eat a high calorie food mainly after exercise because it will support the process of building muscle. but all types of high calorie food are not good for your body like the calorie you get from high sugar food and refined grains. you should get your calories from complex carbs like which you will get from whole grains and from unsaturated fats. You can calculate your daily calorie value with this calorie calculator

Staying hydrated

:-staying hydrated have many benefits one of them is to get bigger muscle. You should stay hydrated because you will lose some water when you exercise which will take minerals in your body out of you. and another use of staying hydrated is your muscle contains almost 65% to 70% of water so staying hydrated will help your muscle look bigger.

Extra rules to build muscle faster

How often you should exercise

: There are other rules you should apply to your routine to build muscle. One of the wrong thinking in peoples mind is the more they exercise the more they will get better results but this is wrong for muscle building. You should exercise minimum of 3 times a week and maximum of 5 or 6 times a week. if you exercise more than 5 times a week your muscle will be over trained and it will not get enough time for recovery. and if you exercise less than 3 times a week your muscle will not grow because you are not challenging your body enough.

Rest periods

:-how I say before you need a day off from exercise because your muscle will get micro tears during exercise and these micro tears are recovered during your rest periods. so you need from 1 days to 4 days of rest in a week.

Sleeping

:-getting adequate sleep is very beneficial. you should get from 8 hours up to 10 hours of sleep a day because your body produces hormones used to build muscle during sleeping. And it is the time where your muscles are recovered and built. so sleeping well will help you build muscle more effectively.

boosting testosterone

:-boosting testosterone will help you to build muscle faster. and it will help you increase the protein synthesis in your body. for details to boost testosterone read this article about foods to boost testosterone and exercises to boost testosterone.

Targeting many muscle groups

Targeting many muscle groups will challenge your muscle more effectively and increase your neural system efficiency. Which in return help you build muscle effectively. It also helps to decrease the risk of muscle injury and increase the strength of your bones. You can find an article here about the best home workouts that will target multiple muscle group and help build muscle fast.

So shortly

You should do exercises from 6 to 12 reps.

You should do exercises for 2 or 3 sets.

You should rest from 30 seconds up to 1 minute and 30 seconds between each set.

You should eat plenty of protein.

You should eat more healthy carbs.

You should stay hydrated.

You should exercise from 3 to 6 days a week.

You should rest from 1 to 4 days a week.

You should sleep 8 to 10 hours a day.

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