Do you want to build muscle quickly but don't know where to start?
Every year you try to take up sport to tone your body but quickly give up because you don't see results? You don't know what exercises to do, for how long and how? Do you need advice ?
Don't panic, we are here to help you. In this article you will find a program to quickly build muscle in a few weeks. We'll cover three key aspects of bodybuilding: training, nutrition and recovery.
So let's go ! Set your goal and get started with your fitness program! It's time to start exercising!
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How to train to build muscle quickly?
Which exercises to choose?
Favor multi-joint exercises that work several muscle groups . They allow you to gradually and globally develop your strength and muscle mass. On the other hand, isolation exercises only work one muscle. For beginners, therefore, polyarticular bodybuilding exercises are more complete. Remember to work all of your muscles.
For the back , there is a wide variety of exercises to do at home or in the gym. We tell you about the best in this blog article . Favor the rower, the elliptical bike, the weights.
For the thighs and glutes , focus on the squat. It is a great classic of polyarticular exercises. To be done with or without weights, it works the muscles of the thigh, the glutes but also the calves, lower back and abdominals.
For the arms , think about the military press and push-ups.
How to find the right intensity for your exercises?
To gain muscle mass in a few weeks, focus directly on weights. Start with little load and gradually increase according to your mastery and abilities. Consider incorporating cardio or HIIT (high-intensity interval training) into your workouts: to warm up the muscles, strengthen the metabolism and improve your endurance, breathing and heart.
To build muscle quickly, go for 3 or 4 sessions per week. Indoors, outdoors or at home. The notion of intensity is very important to be able to obtain results quickly without injuring yourself. In general :
- Find your maximum load : that is, the heaviest weight you can lift with perfect technique.
- Find your ideal weight : on average 70% of your maximum load.
- Do 4 to 6 sets of 15 repetitions.
- Stop 60 to 120 seconds between each repetition to avoid damaging your muscles.
The technique.
To avoid injury, you must have proper execution for each movement. Do you have any doubts? 3 solutions:
- Scan or read the instructions. In the gym you generally have access to QR codes on the machines which explain to you how to use them correctly and how to do the movement correctly.
- Ask for advice! Don’t hesitate to ask a regular at the venue, they will be happy to help you.
- A simple internet search will allow you to know how to properly position yourself to avoid an injury.
Do not neglect conditioning.
Warming up beforehand conditions muscle fibers and joints and reduces the risk of injury. Stretching should not be neglected at the end of the session. To prevent aches and in the long term improve the flexibility and range of your movements. Warming up and stretching are two essential phases to avoid injuries and optimize your performance.
Progression: should you vary your training?
Obviously you have to listen to your body and go at your own pace, building muscle takes time. However, you must always keep your progress in mind. Does a weight seem less and less challenging to lift? Move to the next weight or increase the number of sets.
You can keep a “roadmap” of your workouts. It will allow you to track the muscle groups worked, the intensity and the weights lifted. It's a very good tool for staying motivated and monitoring your progress.
To avoid stagnating and not getting bored, regularly seek to change exercises, weights and machines to improve your performance constantly.
Want to learn more about muscle stagnation? Do not hesitate to consult our article dedicated to this subject .
How to optimize your recovery to gain muscle quickly?
Sleep: the athlete’s secret.
During a weight training session, muscle fibers are damaged and crack. It is during the recovery phase that the muscles rebuild. The fibers then become more resistant and gain volume. This is called mass gain.
Recovery also aims to give the body time to eliminate toxins produced during exercise.
Periods of sleep are therefore essential to allow the body to recover. Sleep 8 hours a night when possible, it's ideal for building muscle quickly!
To improve your sleep here are some tips:
- Listen to your sleep signals so as not to break your cycle.
- Free your mind, write down your to-do for the next day before going to bed, for example.
- Eat 2 to 3 hours before bed.
- Don't drink too much before going to bed to avoid waking up at night.
- Forget screens and blue light.
Other tips to discover in our article on this subject .
What is active recovery?
Effective in avoiding aches and pains, you can do active recovery exercises on your rest days. This involves practicing sport (yoga, walking, cycling or swimming for example) but not very intensely and not for more than 30 minutes . This will allow you to oxygenate your muscles and relax.
What to change in your diet to build muscle quickly?
Eat more.
Your diet is also important to see results quickly. You have to eat enough to have enough energy to practice your sport and thus see the body transform.
Our caloric need is determined by our basic metabolism and by related activities and expenses. When we exercise, we consume more calories. You must therefore consume at least what you spend during your workouts, otherwise you will get thinner more than you will build muscle.
In addition to 3 meals per day, you can add 2 to 3 protein snacks to boost your metabolism and muscle development. This is the easiest way to increase your calorie intake.
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Hydrate yourself.
Hydration is absolutely essential for athletes. Allow at least 2 liters (in addition to your hydration during training) per day.
Focus on proteins.
Increasing your protein intake is obviously essential to build muscle faster. Indeed, in the body, proteins constitute the basis of our muscle fibers, but it is these fibers that are damaged with each sporting effort. The proteins will therefore rebuild the muscle during the recovery phase.
Allow approximately 1.7 g of protein per kilogram of body weight per day. For example, if you weigh 55 kg, you need: 93 g of protein per day.
Now you have all the cards in your hands to be able to build muscle quickly!
So, are you ready to get back into shape?
