- Published: Monday, 21 June 2010 15:30
There are countless exercise machines and proprietary workout plans that promise to help people build muscle fast. Whatever the promises made, building muscle fast isn’t about a one-size-fits-all routine or an expensive machine; instead, quickly building muscle comes down to building a personalized plan that revolves around four things: diet, supplements, exercise and rest.
It may seem that, in an article on building muscle fast, exercise should be the first part of the plan discussed but it is impossible to quickly build muscle without first establishing a foundation that includes a balanced diet and a knowledge of protein supplements. The first thing to understand about a diet developed to build muscle is that it has to be larger than your normal diet.
To build muscle quickly, you should plan to consume between 3,500 and 4,000 calories a day with a focus on consuming lean, high-protein foods like fish and lean red meats. Although the focus should be on protein, it is important for this high-calorie diet to include carbohydrates, fruits and vegetables – remember that any calories derived from junk food are essentially wasted calories because they contribute little to the end goal of calorie intake: lasting energy and nutrients.
Just how much of this diet should be made up of protein? Well, an average person needs 0.4 grams of protein per day per pound of bodyweight. This means that, on average, a 150-pound person would consume 60 grams of protein.
But your protein requirements change drastically when you are trying to put on muscle fast and you should adjust these numbers so that you are consuming 1 gram of protein per pound of bodyweight. This means that the 150-pound person who normally eats 60 grams of protein in a day would now eat 150 grams.
This brings us to protein supplements because such a high amount of protein, although necessary to build muscle fast, is difficult to consume daily just by eating lean red meat and fish. For this reason, it is necessary to include protein supplements in your daily diet in order to build muscle fast.
Of course, not all protein supplements are created equal nor are they all intended for the same type of use. In building muscle fast, it is important to use two types of supplements with two distinct purposes.
The first of these supplements is casein. Derived from milk, casein is a slow-digesting protein that releases protein into your system over a period of hours. Because of this slow-release property, casein is best used at night and in the morning.
The second protein, whey, is processed in the body differently than casein so that it is absorbed within 15 minutes of consumption. This makes whey an excellent post-gym supplement to encourage maximum muscle growth.
Understanding the diet and supplements necessary to begin building muscle fast, it is now possible to tackle the question of exactly what kind of exercises you should engage in if you want to add muscle quickly. The first thing to be aware of is that you should avoid relying too heavily on machines.
In fact, it’s best to make free weight exercises the focus of your workout and ignore the machines altogether because, although they are easy to learn on, machines result in generally slow progress. This is a result of the fact that most machines only work one or two muscles at a time.