So, you have decided that you want to build muscle. You plan to build muscle, get stronger, lose fat, or go through body recomposition. The question of how to gain muscle fast is so popular that a lot of both beginner and experienced gym-goers still debate about it.
As you may already know, one of the absolute best and fastest ways to build muscle and burn fat while getting strong is to add anabolic steroids to your regimen. They are the only products that actually work in achieving such goals. But you need to learn how to use them right and you need the best quality products. Iron-Daddy.to can help you with both of them. Nonetheless, with anabolic steroids or not, you still need to work your way to achieve your goals. If you’re searching for a way to do it, I strongly recommend learning “how to build muscle” correctly, fast, and efficiently.
- Read on to find out a lot of valuable information. First off, I must mention that there’s no fit-it-all for everyone. Similar to using steroids, there’s no best cycle for everyone. It greatly depends on various factors. Nonetheless, there is still a tried-and-tested route towards muscle gain.
For example, muscle building is a balancing act with a lot of different variables. But the basic ones include your workout regime and the foods you consume that help you recover. What does it mean? Building muscle happens with three main factors: training, dieting, and resting!
So, before we get into precisely how to build muscle mass, let’s start with the beginning by defining what we talk about when we say “build muscle”?
What Exactly is “Build Muscle”?
Yes, I know that it may sound like an obvious question. But a lot of people, especially beginners, do not really know the internal process that causes us to build muscle.
So, in order for muscles to grow, we need to use resistance training that is going to cause them to hypertrophy. Muscular hypertrophy is when our muscles adapt to the pressure that we regularly place on them by lifting weights in the gym. The muscles “adapt” to the change of applying this pressure. In order for them to be more resistant to such pressures, they tend to grow in size. That’s a natural defensive mechanism of our body to be able to resist the stress and pressure of the work we’re putting in the gym.
However, because the muscles “adapt”, you need to progressively overload them in order to make sure they keep on growing. For example, you may notice that benching 150 lbs is hard, and then it gets easier and easier, but you still can’t bench 250 lbs. In order to be able to bench it, you’ll need to progressively increase the weight. That’s why you need to “push” yourself to the limit and over it. Without pushing yourself with your workouts and nutrition, you will struggle to see the results you dream about. Regardless if you use supplements, anabolic steroids, or anything else.
Still, however, anabolic steroids will greatly help speed up the gaining process, even if you’re not pushing yourself that hard in the gym and in the kitchen. But they will greatly help speed up the process if you do. Moreover, gym sessions can and should be enjoyable as you can still have a lot of fun.
10 Steps To Gain Muscle Mass
Eat Plenty of Protein
Protein is an essential element in muscle growth and recovery. Your muscles are mostly made up of proteins. You can’t expect them to grow when you don’t supply your body with enough proteins. Simply because muscles need to grow out of something and you don’t give it that something. Your body’s protein reserves are constantly being used for necessary repairs all over the body. If you want to grow even more, you’ll need even more protein – you will need to stock up. Consume more protein than your body uses.
You should aim to consume about 1 gram of protein per pound of body weight every day. This means that if you want to gain muscle and strength, you need to have a diet rich in proteins. You should consume products that have lots of protein such as lean meats, eggs, nuts, and cottage cheese among others. They will increase your protein intake. Moreover, you may also look into protein shakes in order to increase this number. Proteins are the building blocks of muscles, but they are also very important for weight loss. A protein rich diet will both help gain muscle and burn fat.
Eating More Than You Burn
One great thing about building muscle is the fact that you get to eat more than you burn. This means that you have to eat… more. That’s why many people do not love cutting as this generally means eating less than you eat so you should limit your calories. While you need to have a limit of calories even if you attempt to bulk up, the limit is different. In short, you should find out how much you need to eat because a perfect balance of calories will help gain muscle mass and strength, without adding fat (which is likely the opposite of what you’re searching for).
How much should you eat? Follow these steps:
- Take your weight in pounds and multiply it by 12 in order to find your basic calorie intake. Say 200 lbs x 12 = 2400. That’s the amount you need to live, without any movements. Then you need to multiply that number by 1.6 to find your resting metabolic rate. That’s the amount of calories you need per day, without working out. That’s 3840.
- Multiply the number of minutes you lift weights per week by 5. If you work out 3 times a week for 60 minutes each, that’ll be 180×5=900. Also, multiply the number of minutes you spend doing cardio activity by 8. Like 10 minutes per session (x3)= 30×8= 240. Add these numbers together 900+240=1140. Then you should divide by 7. That’ll be 162.85.
- Add that number to your resting metabolic rate in order to calculate your daily calorie needs. That’s the amount of calories you need to maintain your current weight. 3840 + 163 = 4003 calories.
- Add 500 more to that number in order to get more calories than your body needs so it can grow. It will give you the total amount of calories that you need to consume a day to gain one pound of muscle per week. You’re a 200 lbs man training 60 minutes of strength training and 10 minutes of cardio each training session 3 times a week? Eat 4500 calories per day then.
Use Multi Joint Movements
There’s no doubt that isolated movements such as bicep curls are very helpful. You should go for them. The problem is that a lot of people focus all their time on isolated movements only. That’s a problem. Instead of that, you need to opt for compound movements that are using multiple muscles at once. For example, go for kettlebell snatches and swings.
Do you know why squats, deadlifts, bench presses, pull-ups, and rows are such popular exercises? Because these are movements that also use many different muscles at once. Add both isolated and compound movements for the best results. Needless to mention, regardless of which ones we’re talking about, you need to have a proper form. For this reason, there’s nothing better than a personal trainer. Investing in a personal trainer will both help speed up your gains by ensuring you perform exercises correctly with good form, but will also keep you safe. That’s because exercises done incorrectly can place pressure on your joints, back, and ligaments, causing various sorts of issues.
Lift Heavy
Another reason why a personal trainer is such a good investment is when you want to build muscle mass fast and correctly. A personal trainer will help you find out the correct amount of reps, sets, and types of exercises, and how to do them right. Moreover, they’ll help in determining the weights suitable for you and your goals. Any trainer will say it – if you want to gain muscle mass, lift heavy.
There’s no doubt that high rep sets are very valuable, even if we talk about muscle gain. Nonetheless, there’s nothing better than lifting heavy weights for fewer reps. I mean, you need a perfect balance of reps (that usually range between 8 and 20) and weights. Also, you need to pay attention to the amount of sets (usually 3-5) and the amount of exercises per workout (usually 3-6). High reps and low weights are usually great for endurance. Low reps and high reps are great for powerlifting. Nonetheless, for bodybuilding (hypertrophy), when you aim to gain as much muscle as possible – you need something in the middle. A perfect balance will help cause greater tears in your muscle fibers. Then you will rebuild them with proper rest and sleep to gain even more muscle.
In the end, the exact amount of reps depends on various factors. For example, even sets of 5 reps with wavy weights that push your limit are very effective. Especially if talking about compound exercises. Since compound exercises use lots of muscles, you can safely lift heavier weights.
- Advice: you can get the best of both worlds (high and low rep exercises). Kick off your workouts with sets of heavy weights and low reps (or the other way around), and gradually build up reps while lowering the weights or adding weights increasing or lowering the reps.
Drink Your Supplements Before/After You Workout
Regardless if you use anabolic steroids or not, you can still use supplements that can greatly help achieve your goals because muscles still need various elements in order to grow. For example, you can (and maybe even should) use protein shakes. There’s also creatine that is important for your muscles. Studies suggest that gym goers drinking a protein/creatine (or both) shake before their workouts will lift heavier, leading to more results. On the other hand, drinking those shakes after the workout will help speed up recovery and reduce post-workout soreness.
In short, drink your shake about 30-60 minutes before a workout or right after the workout to reap the benefits. Advanced and serious lifters aim to use both before and after workouts. Remember there are also other supplements that may be helpful such as L-Glutamine, L-Arginine, L-Carnitine, BCAAs, minerals, supplements, vitamins, and others. All can be helpful in achieving your goals, with or without steroids because they help in other ways. Yet, they just can’t be as helpful as anabolic steroids are.
Rest Is Very Important!
Lots of newbies do not realize the importance of rest and recovery. Your body should rest in order to grow. What we’re doing in the gym is “tearing” muscle fibers. Then they grow stronger as we rest from the foods that we eat. That’s why we need quality foods so they would have something to grow from. But that’s why we need rest. If you’re training to exhaustion forever, your muscles continue tearing but don’t have time to recover.
That’s why if you’re not having a good night’s sleep (both quantity and quality) or if you’re not eating enough, or not eating quality foods, the muscles cannot recover. You need to aim for quality recovery including 7-9 hours of sleep per night with good sleep and good foods. Also, it means that your workouts should be spaced out over the course of a week. For example, if you’re doing very intense workouts for a specific muscle group, avoid training that muscle for a week. Or at least a few days when you are an experienced lifter.
This way, you can ensure that the muscles fully recover between each workout and increase the potential for muscle growth.
Consume Carbs After A Workout
When you’ve just torn up your muscles hard in the gym, they will need carbs in order to aid recovery. As said, proteins are extremely important for muscle growth but never underestimate the carbs. You need high quality complex carbs for the best recovery. By eating high-carb meals, you are going to increase your body’s insulin. That will slow the rate at which proteins break down. Therefore, carbs post workout can greatly help. It could be a peanut butter sandwich, a recovery drink, or others.
Get The Fat Your Body Needs
While you may think that fat is not helpful, you actually need to stock up on fat, but you need quality fat, such as those you can get from avocados, olive oils, and other forms of oils. Many people tend to avoid fat but that’s a huge mistake. In fact, you need to ensure you get a good ratio of the three macros such as proteins, fats, and carbohydrates. You can read more about these three macronutrients in our other posts. In addition to that, you’ll need to make sure to get enough micronutrients such as vitamins and minerals. You supply them through the foods you eat, but, as said, you can also get them from sports supplements.
A perfect ratio of the three macronutrients including the micronutrients is the reason why you should pay attention to the quality of foods that you eat, not only their quantity. For example, you can get exactly 4500 calories (no less or more than that) I was talking about earlier from junk foods such as pizza, burgers, and cookies, but they will not provide the right macro and micronutrients. Therefore, your body cannot recover correctly, and thus cannot grow muscles. Moreover, it is unhealthy for your body to lack some macronutrients or micronutrients.
Eat Regularly
Eating something (quality foods) every three to four hours (roughly) is optimal. If you were to take long spans between snacks and meals, that can slow the rate at which your body makes new proteins. If you want to keep up a healthy and regular eating routine, you need to calculate the number of calories you need in an average day (follow the formula above) and divide it by six (number of meals per day). It will give you an approximate number of calories you need to eat each meal throughout the day. Or, you could divide by 3 meals, but take out the calories from 2 snacks in between meals.
Use Iron Daddy
Here at Iron Daddy, we supply you with the best quality anabolic steroids that are 100% quality, real and genuine products, designed to help you with your goals.
I know that you may be wary of the side effects they come with, but there’s nothing else more helpful than anabolic steroids when it comes to physique and performance enhancement. They can help you pack 20-30 lbs of lean muscles in a matter of weeks while burning body fat. Moreover, as long as you use quality steroids (which you can buy from Iron-Daddy.to) and learn how to do it right (we can help with that too), you’ll stay away from side effects.
They will not provide side effects when done correctly, allowing you to recover faster between workouts, go harder in the gym, lift heavier, and improve endurance and stamina, while also reducing muscle soreness and increasing testosterone levels – boosting your body’s natural ability to burn fat. In short, it is time for you to smash those muscle buildING goals.
We can provide you with both cutting and bulking products of the best quality and for the most affordable prices. You don’t need a prescription and we guarantee the fastest shipping, secure payments, 100% anonymity, and numerous other advantages.
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In the end, keep in mind that there is so much more when it comes to build muscle mass. The topic “how to build muscle” is almost endless. It involves lots more information and knowledge. Moreover, keep in mind that it is all individual, we’re all different people that respond differently to workouts, foods, steroids, and so on and so forth. However, these are just 10 basic steps that can help you build muscle!
