How to build muscle fast 10 steps to be strong

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How to build muscle fast 10 steps to be strong

To encourage fast muscle growth, the most important thing to eat is protein. You can get the protein you need from a variety of sources, and you will need to make sure you are consuming enough each day; eating protein at five or six meals per day, or around every three hours, is usually very effective for building muscle when combined with appropriate exercise and strength training. Foods such as chicken, fish, and eggs that are derived from animals are all excellent sources. Some foods made from plants like nuts and legumes can also provide high levels of protein, and may be ideal for vegetarians. There are also special protein shakes you can drink for a quick and easy serving of protein.

Animal-derived foods are one of the best sources of protein for fast muscle growth. Beef, chicken, and pork all contain essential amino acids needed for muscle development. Seafood, including different types of fish, shellfish, and mollusks, is another option. Eating dairy products like milk and cheese, as well as eggs, can also get you the protein you need. One disadvantage of many animal products is their high saturated fat content; you may wish to consider eating products where the fat content is reduced, such as skim milk, lean meats, and egg whites, if you are including them at every meal.

Eating protein-rich, plant-based foods is another way you can encourage fast muscle growth. Legumes such as beans, lentils, and peanuts are all good sources. Nuts like walnuts, almonds, and pistachios can also be eaten to help build muscle, as can seeds like pumpkin or sunflower. If you are a vegetarian and therefore do not eat animal products, these foods will likely be your primary source of protein and best option for building muscle. They also have the advantage of not containing saturated fat and many of them are high in nutrients, fiber, and antioxidants as well.

Another dietary option for fast muscle growth is drinking protein shakes. These shakes may be a good choice for you if you want to add some variety into your routine or if you are having trouble getting enough protein from food alone. There are several different varieties of shake you can choose from, depending on your personal preferences. You can drink shakes made from egg, casein, or whey protein, or ones made from soy or hemp if you are looking for a vegetarian option; there are also shakes made with combinations of these products.

July 24, 2013 by Nia Shanks

How to build muscle fast 10 steps to be strongBuilding muscle. Losing body fat. Getting crazy strong. Training to be even more awesome.

All four are excellent goals, but my absolute favorite is an emphasis on building strength, and you’ll find out why.

Today you’re going to learn one of my favorite simple techniques you can use with your current workout program to start seeing some fast strength gains.

Why Choose Strength?

Building muscle is a slow and steady process and trying to lose fat at a rapid rate can have dire consequences.

Basically, when it comes to sculpting muscle or burning body fat, slow and steady wins the race, as far as I’m concerned. But one of the really awesome things about training purely for strength is that you can achieve results very quickly.

And let’s face it — we all want immediate results.

We like reaping the rewards for our efforts as soon as possible, and that gives us greater motivation to keep going and striving for more.

That’s one reason why focusing on getting stronger is awesome — the results can come very quickly, if you do things correctly.

Get Stronger. Fast.

No, I’m not going to present some freak strength top-secret or anything like that, but rather a simple, tried and true technique you can use right now in your workout program to start getting stronger, and maybe even bust some personal records along the way.

Want to finally perform your first bodyweight chin-up?

Maybe you want to add a few more pounds to your squat or deadlift.

Do you want to bust through a plateau?

This technique will allow you to do so.

The Strength Technique for Fast Results

So what is this simple strength technique that can produce quick results?

Easy practice.

More specifically, practicing the exercise/lift at a higher frequency with an easy weight is a terrific way to boost strength quickly. In fact, I use this principle in the Get Strong! program in the Beautiful Badass Bodyweight Workout Guide which has helped trainees to perform this first bodyweight chin-up(s), pistols, and handstand push-ups.

Call it “greasing the groove” or whatever you want, but it works.

Also, and I can’t recall who is the first person to say it, but strength is a skill. And if you want to be proficient at a skill – be it strength, playing an instrument, or dang near anything else – you should practice frequently.

Using the easy strength technique allows you to practice the exercise(s) frequently so you really focus on your technique and ingrain the movement pattern without over-stressing your body.

Allow me to show you a real life example of using the easy practice technique for busting through plateaus and setting new personal records.

My friend Kristyn recently hired me to design a program that would help her reach a goal she’s had for a long time – to pull a 225 pound deadlift.

Before hiring me she had been stuck at a 190 pound deadlift but her all time best was 205 before she developed a neck injury recently.

Here was part of the plan to help her reach her 225 pound deadlift goal: include easy deadlift practice before every workout.

During her warm-up for every workout she was instructed to perform 4×2 (4 sets, 2 reps each) for the deadlift with an easy (the “easy” part is important) weight. The only day she excluded this easy practice was during workouts she deadlifted, which was about once every 9-10 days.

The instructions for the easy practice were simple — act like it’s a heavy weight. Approach the bar with confidence and pull aggressively.

This way she trained the deadlift movement 3 days per week.

So, what happened as Kristyn included the easy practice in her workout regimen?

After only 4 weeks on the program, Kristyn set an all-time personal record of 235 pounds, with some to spare. That’s 30 pounds more than her previous all-time best and 10 pounds above her initial goal.

Kristyn destroying her most recent personal record by 45 pounds, with ease

Oh, and I must point out, Kristyn is another strong gal proving that lifting heavy singles does NOT make women big ‘n bulky. Lifting progressively heavier weights simply increases one’s Beautiful Badass status.

Your Turn to Get Stronger

Want to get stronger, too? Here’s how you do it.

Pick 1-3 exercises you want to improve and incorporate some easy practice into your program at least 3 times per week. A super simple way to do this is to include the easy practice into your warm-ups, like I had Kristyn do.

Generally I keep the easy practice reps between 1 and 3, depending on your personal goals, for 4 to 6 total sets. Perform these easy practice sets at least 3 times per week or up to 5.

And, please, remember this is supposed to be easy; you shouldn’t have to struggle the least bit. For example, Kristyn did all of her easy practice for deadlifts with 135 pounds, a weight she could easily pull for about 12 reps.

Her easy practice guideline was to pull 135 pounds for 4 sets of 2 reps each. That’s it. And she did this before every workout, except on days she deadlifted (which was once every 9-10 days).

Focus on lifting with power and control. You should absolutely dominate the easy practice sets. And even though the weight is light, you need to pretend as if it’s a heavy weight and lift it with complete focus and concentration.

And you can also apply this technique to bodyweight exercises as well.

Let’s say you want to boost your push-up strength and be able to perform close grip push-ups for the first time.

Before each workout (or at least 3-5 times per week) include some easy practice. You can make the close grip push-ups easier by elevating your hands and performing 6×3 (6 sets, 3 reps each). Elevate your hands so you could perform at least 10 close grip push-ups, but only do the 6×3.

You can apply the easy practice technique to practically any exercise/lift you want to improve. Just follow the guidelines above.

Now you know how to get strong a hurry. Put this technique to work and be sure to let me know what happens.

Loving this information? Be sure to grab the free Beautiful Badass Mini Course below. You’ll also get insider only information.

How to build muscle fast 10 steps to be strong

So you want bigger muscles, huh? Here’s how to get them in a hurry. These simple techniques will force your muscles to grow at your command.

Gaining Muscle Mass

Did you ever look into the mirror and think you need more muscle mass? If you want to build bigger muscles in a hurry, then tighten up your seat belt and join us while we talk about how to get larger and stronger in no time.

First, let’s discuss what affects our muscle growth. People often make the mistake of saying that muscles grow while we are training.

That is wrong, because when our body is relaxing after a good workout, our muscles will slowly start to cool down. If during that time we get the right nutrition our muscles need, we will force them to grow faster. Some of the ways to get bigger muscles are through:

  • Muscle overload
  • Recovery period
  • Proper nutrition

Let’s look at how to increase your muscle mass:

#1. Overloading our Muscles

Overloading your muscles means that you should not let them get used to the same daily routine over and over again. Instead, you should try to increase the difficulty of your training after some time, so your body will always be prepared for harder workout sessions. That will speed up your muscle-building process.

#2. Allow The Right Recovery Period

What is the recovery period and how does it affect our muscle growth? It is the period after our workout routine during which our muscles are slowly getting used to the overload and getting prepared for the exertion to come. It is important to keep our body rested if we want to keep increasing the speed of muscle gain.

How to build muscle fast 10 steps to be strong

  • INCREASES lean muscle mass
  • RAPID results in 30 days
  • NO side effects
  • BURNS fat
  • ENHANCED nitrogen retention
  • 100% LEGAL

#3. Getting the Right Nutrition

Imagine this: you do the perfect workout every time, you rest enough each time after it, and you repeat it for let’s say two months, always increasing the difficulty of your training, but in the end, your muscles don’t grow.

This indicates that you may need to change your diet. Proper nutrition is the key to developing bigger muscles, and if you don’t take care of nutrition, your body will stay the same, no matter how hard you work out.

#4. Creating a Caloric Surplus

Caloric surplus occurs when we eat more calories than our body requires. If you don’t train your body enough those extra calories will result in an increase of fat in the body.

#5. Applying Medicine in Cream Form

If you overdid things during your training, your muscles and joints would probably start to hurt and during that time, it is important to rest. If you continue, you will only slow down the muscle-building process.

If the pain from your muscles and joints doesn’t go away, be sure to use joint relief medicine and make sure it is in the form of cream so you can apply it directly to your muscles to speed up the healing process.

#6. Having a good workout schedule

Many people make the mistake of working out each day, not giving the body enough time to recover. If we spend too much time working out, exhaustion will prevent us from progressively increasing intensity.

So our muscles will remain as they were. For most people, the best workout schedule for optimal results is four days per week of activity,while using the other three days to rest. Try a program like Kris Gethin’s to organize your training.

#7. Working Your Big Muscle Groups First

Studies show that building up muscle mass on your larger muscles groups will increase the speed at which you build up muscles in other groups. So concentrate on your back, chest and leg muscles. Make sure also to work them at least once a week since that will speed up the general process of building big muscles.

#8. Reducing Cardio Activity

Cardio activity is perfect for staying in shape and forming the already achieved muscle mass, but if you want to build up bigger muscles faster you should probably avoid it for some time.

During your regular cardio activities, you burn out your calories, and that will stop caloric surplus which will possibly slow down your muscle mass gain. You should return to your cardio activity after you gain some muscles since that would help you by shaping the muscles.

#9. Speeding up Muscle Growth

Supplements are a bonus to your regular nutrition which increase the rate at which you gain weight and muscles. Some of the supplements you can use are Casein Protein, Creatine, and Glutamine.

Remember only to take additional supplements only if you want to get bigger and if the previously mentioned ways didn’t help you in your goal.

Building Bigger Muscles, Faster

Following this advice you will surely notice that your muscle gain speed has increased, but also do note, which even if you follow all of this, it will still be a long road to get really big muscles. In the end, the biggest factor in getting big muscles is motivation.

It doesn’t matter whether you are an endomorph, ectomorph or mesomorph. Keep yourself motivated, take the time to rest so your muscles, remember to have proper nutrition and a good workout schedule, and you will be half way to achieving big muscles.

July 24, 2013 by Nia Shanks

How to build muscle fast 10 steps to be strongBuilding muscle. Losing body fat. Getting crazy strong. Training to be even more awesome.

All four are excellent goals, but my absolute favorite is an emphasis on building strength, and you’ll find out why.

Today you’re going to learn one of my favorite simple techniques you can use with your current workout program to start seeing some fast strength gains.

Why Choose Strength?

Building muscle is a slow and steady process and trying to lose fat at a rapid rate can have dire consequences.

Basically, when it comes to sculpting muscle or burning body fat, slow and steady wins the race, as far as I’m concerned. But one of the really awesome things about training purely for strength is that you can achieve results very quickly.

And let’s face it — we all want immediate results.

We like reaping the rewards for our efforts as soon as possible, and that gives us greater motivation to keep going and striving for more.

That’s one reason why focusing on getting stronger is awesome — the results can come very quickly, if you do things correctly.

Get Stronger. Fast.

No, I’m not going to present some freak strength top-secret or anything like that, but rather a simple, tried and true technique you can use right now in your workout program to start getting stronger, and maybe even bust some personal records along the way.

Want to finally perform your first bodyweight chin-up?

Maybe you want to add a few more pounds to your squat or deadlift.

Do you want to bust through a plateau?

This technique will allow you to do so.

The Strength Technique for Fast Results

So what is this simple strength technique that can produce quick results?

Easy practice.

More specifically, practicing the exercise/lift at a higher frequency with an easy weight is a terrific way to boost strength quickly. In fact, I use this principle in the Get Strong! program in the Beautiful Badass Bodyweight Workout Guide which has helped trainees to perform this first bodyweight chin-up(s), pistols, and handstand push-ups.

Call it “greasing the groove” or whatever you want, but it works.

Also, and I can’t recall who is the first person to say it, but strength is a skill. And if you want to be proficient at a skill – be it strength, playing an instrument, or dang near anything else – you should practice frequently.

Using the easy strength technique allows you to practice the exercise(s) frequently so you really focus on your technique and ingrain the movement pattern without over-stressing your body.

Allow me to show you a real life example of using the easy practice technique for busting through plateaus and setting new personal records.

My friend Kristyn recently hired me to design a program that would help her reach a goal she’s had for a long time – to pull a 225 pound deadlift.

Before hiring me she had been stuck at a 190 pound deadlift but her all time best was 205 before she developed a neck injury recently.

Here was part of the plan to help her reach her 225 pound deadlift goal: include easy deadlift practice before every workout.

During her warm-up for every workout she was instructed to perform 4×2 (4 sets, 2 reps each) for the deadlift with an easy (the “easy” part is important) weight. The only day she excluded this easy practice was during workouts she deadlifted, which was about once every 9-10 days.

The instructions for the easy practice were simple — act like it’s a heavy weight. Approach the bar with confidence and pull aggressively.

This way she trained the deadlift movement 3 days per week.

So, what happened as Kristyn included the easy practice in her workout regimen?

After only 4 weeks on the program, Kristyn set an all-time personal record of 235 pounds, with some to spare. That’s 30 pounds more than her previous all-time best and 10 pounds above her initial goal.

Kristyn destroying her most recent personal record by 45 pounds, with ease

Oh, and I must point out, Kristyn is another strong gal proving that lifting heavy singles does NOT make women big ‘n bulky. Lifting progressively heavier weights simply increases one’s Beautiful Badass status.

Your Turn to Get Stronger

Want to get stronger, too? Here’s how you do it.

Pick 1-3 exercises you want to improve and incorporate some easy practice into your program at least 3 times per week. A super simple way to do this is to include the easy practice into your warm-ups, like I had Kristyn do.

Generally I keep the easy practice reps between 1 and 3, depending on your personal goals, for 4 to 6 total sets. Perform these easy practice sets at least 3 times per week or up to 5.

And, please, remember this is supposed to be easy; you shouldn’t have to struggle the least bit. For example, Kristyn did all of her easy practice for deadlifts with 135 pounds, a weight she could easily pull for about 12 reps.

Her easy practice guideline was to pull 135 pounds for 4 sets of 2 reps each. That’s it. And she did this before every workout, except on days she deadlifted (which was once every 9-10 days).

Focus on lifting with power and control. You should absolutely dominate the easy practice sets. And even though the weight is light, you need to pretend as if it’s a heavy weight and lift it with complete focus and concentration.

And you can also apply this technique to bodyweight exercises as well.

Let’s say you want to boost your push-up strength and be able to perform close grip push-ups for the first time.

Before each workout (or at least 3-5 times per week) include some easy practice. You can make the close grip push-ups easier by elevating your hands and performing 6×3 (6 sets, 3 reps each). Elevate your hands so you could perform at least 10 close grip push-ups, but only do the 6×3.

You can apply the easy practice technique to practically any exercise/lift you want to improve. Just follow the guidelines above.

Now you know how to get strong a hurry. Put this technique to work and be sure to let me know what happens.

Loving this information? Be sure to grab the free Beautiful Badass Mini Course below. You’ll also get insider only information.

Rome wasn’t built in a day, but your body can become stronger in a month. Are you ready?

How to build muscle fast 10 steps to be strong

Just about everyone has the desire to look good naked, but too often we focus on form over function. Muscles should have form and perform! If you want to look like Hercules and wrestle like him, this article is for you.

Here are 10 pillars for building Herculean strength, straight from Olympus.

1. Use free weights and compound movements

To be strong and huge, your workouts must rely on a Greek god’s exercises: squat, bench press, deadlift, military press, rows, power cleans, and other variations of these movements. They recruit the largest amount of muscle mass.

How to build muscle fast 10 steps to be strong

Free weights require you to stabilize the load and allow weights to be moved exactly as the body is designed to move them. Since the trainee is controlling every aspect of the movement, every aspect of it is being trained.

2. Learn perfect technique

This separates the men from the boys. The seasoned expert is always working on technique, whereas your average Joe isn’t too concerned about improving. Increasing strength is a neuromuscular venture, a skill.

By improving and practicing technique, the nervous system becomes more efficient at telling muscles to work. Additionally, improving technique helps prevent injury.

3. Use a low repetition range

For fast increases in strength, we must force the nervous system to cause increased force production, which is best done in the 1 to 5 rep range. Higher than that, and your nervous system will start focusing on other areas.

Additionally, an athlete must avoid cumulative fatigue to reach peak strength levels.

  • 285 x 2 (95% one rep max) = 600 lbs volume 210 x 10 (70 % one rep max) = 2100 lbs volume

4. Warm up properly

Yes, some of the strongest men in the world will take the bar for their first set, you don’t have to lift heavy every set to build strength. In order to build a godlike body, you must understand the purpose of warm up sets.

Say your best bench is 315 pounds. Most trainees would probably go with something like 135 x 10, 225 x 10, 275 x 3, and 315 x 1, right?

How to build muscle fast 10 steps to be strong

In this example, the trainee does 4425 pounds of work over 23 “warm up” repetitions. It would be of much better benefit to take your warm-ups with 45 x 10, 135 x 3, 225 x 2, 275 x 1, and 315 x 1.

You get a full 16 practice repetitions and only 1580 lbs of work. That’s plenty of proper warm up to get blood moving to the affected areas and perfect your technique.

5. Increase the resistance every time you train

If you don’t attempt to add weight to the bar at every training session, then your body has nothing to adapt to.

This doesn’t mean adding an extra 45-pound plate each set; in fact, smaller jumps in weight translate into consistent progress. Compromising movement technique and integrity for more weight won’t produce results.

Follow the principles outlined in this article and you should be able to add some weight each time you train. Record your training sessions to keep track of progress.

How to build muscle fast 10 steps to be strong

6. Train your weak points

Other than the primary lifts you’ll be doing, the only other focus you should have for now is on assistance movements. They work by strengthening a part of the movement or an area that carries over to your primary lifts.

For example, if your deadlift is weakest at the top, a rack pull could be used to specifically train the lockout portion of your deadlift.

7. Limit your exercise selection

More work is not necessarily better. Beyond your primary lifts and assistance exercises, the only work that should be done is speed/skill work or general physical preparedness (GPP).

As Dan John would say, “the goal is to make sure the goal remains the goal.” We can flex our big guns and shapely pecs after we have built a good base.

8. Train like a strongman

We can build functional, Herculean strength by finishing our training with movements that will tax the entire system.

Impress the ladies in the aerobics area by carrying sandbags, doing farmer’s carries, or flipping tractor tires.

9. Eat

You won’t see huge and strong guys that don’t. If you aren’t getting bigger and you aren’t getting stronger, then you need to eat more food.

Still not growing? Eat more food. Repeat until yoked. Get the point?

How to build muscle fast 10 steps to be strong

10. Supplement Wisely

You should be taking things to augment nutritional gaps such as multivitamins, fish oil, and protein. Remember to include nutrients that are congruent with getting stronger.

Creatine is one of the most studied supplements out there, and should be included in any program for someone who wants to increase strength and muscle size.

Additionally, consider beta-alanine, which is the limiting factor for carnosine production. Add these supplements to your program, and Zeus would be proud.

Cause and effect carries no bias and is predictable. Do “X”. and “Y” will happen. These 10 principles from the heavens are time tested and produce results.

If a muscle is subjected to the correct stimulus with sufficient intensity, it will grow stronger and larger. Just make sure to give your divine body plenty of rest and food. Train simply, train less, and train intense for consistent results. Oh, and say “hi” to guys up in Olympus.

How to build muscle fast 10 steps to be strong

So you want bigger muscles, huh? Here’s how to get them in a hurry. These simple techniques will force your muscles to grow at your command.

Gaining Muscle Mass

Did you ever look into the mirror and think you need more muscle mass? If you want to build bigger muscles in a hurry, then tighten up your seat belt and join us while we talk about how to get larger and stronger in no time.

First, let’s discuss what affects our muscle growth. People often make the mistake of saying that muscles grow while we are training.

That is wrong, because when our body is relaxing after a good workout, our muscles will slowly start to cool down. If during that time we get the right nutrition our muscles need, we will force them to grow faster. Some of the ways to get bigger muscles are through:

  • Muscle overload
  • Recovery period
  • Proper nutrition

Let’s look at how to increase your muscle mass:

#1. Overloading our Muscles

Overloading your muscles means that you should not let them get used to the same daily routine over and over again. Instead, you should try to increase the difficulty of your training after some time, so your body will always be prepared for harder workout sessions. That will speed up your muscle-building process.

#2. Allow The Right Recovery Period

What is the recovery period and how does it affect our muscle growth? It is the period after our workout routine during which our muscles are slowly getting used to the overload and getting prepared for the exertion to come. It is important to keep our body rested if we want to keep increasing the speed of muscle gain.

How to build muscle fast 10 steps to be strong

  • INCREASES lean muscle mass
  • RAPID results in 30 days
  • NO side effects
  • BURNS fat
  • ENHANCED nitrogen retention
  • 100% LEGAL

#3. Getting the Right Nutrition

Imagine this: you do the perfect workout every time, you rest enough each time after it, and you repeat it for let’s say two months, always increasing the difficulty of your training, but in the end, your muscles don’t grow.

This indicates that you may need to change your diet. Proper nutrition is the key to developing bigger muscles, and if you don’t take care of nutrition, your body will stay the same, no matter how hard you work out.

#4. Creating a Caloric Surplus

Caloric surplus occurs when we eat more calories than our body requires. If you don’t train your body enough those extra calories will result in an increase of fat in the body.

#5. Applying Medicine in Cream Form

If you overdid things during your training, your muscles and joints would probably start to hurt and during that time, it is important to rest. If you continue, you will only slow down the muscle-building process.

If the pain from your muscles and joints doesn’t go away, be sure to use joint relief medicine and make sure it is in the form of cream so you can apply it directly to your muscles to speed up the healing process.

#6. Having a good workout schedule

Many people make the mistake of working out each day, not giving the body enough time to recover. If we spend too much time working out, exhaustion will prevent us from progressively increasing intensity.

So our muscles will remain as they were. For most people, the best workout schedule for optimal results is four days per week of activity,while using the other three days to rest. Try a program like Kris Gethin’s to organize your training.

#7. Working Your Big Muscle Groups First

Studies show that building up muscle mass on your larger muscles groups will increase the speed at which you build up muscles in other groups. So concentrate on your back, chest and leg muscles. Make sure also to work them at least once a week since that will speed up the general process of building big muscles.

#8. Reducing Cardio Activity

Cardio activity is perfect for staying in shape and forming the already achieved muscle mass, but if you want to build up bigger muscles faster you should probably avoid it for some time.

During your regular cardio activities, you burn out your calories, and that will stop caloric surplus which will possibly slow down your muscle mass gain. You should return to your cardio activity after you gain some muscles since that would help you by shaping the muscles.

#9. Speeding up Muscle Growth

Supplements are a bonus to your regular nutrition which increase the rate at which you gain weight and muscles. Some of the supplements you can use are Casein Protein, Creatine, and Glutamine.

Remember only to take additional supplements only if you want to get bigger and if the previously mentioned ways didn’t help you in your goal.

Building Bigger Muscles, Faster

Following this advice you will surely notice that your muscle gain speed has increased, but also do note, which even if you follow all of this, it will still be a long road to get really big muscles. In the end, the biggest factor in getting big muscles is motivation.

It doesn’t matter whether you are an endomorph, ectomorph or mesomorph. Keep yourself motivated, take the time to rest so your muscles, remember to have proper nutrition and a good workout schedule, and you will be half way to achieving big muscles.

Affiliation

  • 1 School of Sport and Exercise Sciences, University of Birmingham, Birmingham B15 2TT, UK. [email protected]
  • PMID: 18384284
  • DOI: 10.1042/BSE0440085

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Authors

Affiliation

  • 1 School of Sport and Exercise Sciences, University of Birmingham, Birmingham B15 2TT, UK. [email protected]
  • PMID: 18384284
  • DOI: 10.1042/BSE0440085

Abstract

Muscle mass is critical for athletic performance and, perhaps more importantly for most, health and survival. The metabolic basis for a change in muscle mass is an increase in net muscle protein balance (termed NBAL). NBAL is the difference between MPS (muscle protein synthesis) and MPB (muscle protein breakdown). Thus an increase in MPS and/or a decrease in MPB are necessary for NBAL to increase, leading to accretion of muscle proteins. In particular, accretion of myofibrillar proteins is necessary. NBAL responds to exercise, feeding and other factors. In healthy, weight-stable adults, muscle mass remains constant because periods of positive balance following feeding are countered by periods of negative balance during fasting. A combination of resistance exercise and nutrition is a potent anabolic stimulus through stimulation of MPS from amino acids and attenuation of MPB by carbohydrates. Increased muscle mass results from the accumulation of small amounts of protein in response to each bout of exercise combined with nutrient intake. The magnitude of the response may be influenced by factors other than just the amount of a nutrient ingested. Timing of ingestion, co-ingestion of nutrients and the type of protein may all influence protein accretion. Testosterone is a potent anabolic stimulus primarily through improvement in re-utilization of amino acids from MPB. There is a general lack of efficacy in studies assessing the potential for growth hormone, androstenedione and dehydroepiandrostenedione to increase muscle mass. Creatine supplementation is clearly an effective means to increase muscle mass, especially in combination with resistance exercise, however the mechanisms remain unclear. Results from acute metabolic studies provide useful information for estimation of the efficacy of anabolic agents.

Is it possible for me to regain the body I once had and put on some muscle at my age? You can, but you will have to take a different approach. Here’s a complete training program for a better over-40 physique. Learn more.

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How to build muscle fast 10 steps to be strong

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How to build muscle fast 10 steps to be strong

So you have hit the big 4-0 and your life is starting to take shape, but your body is starting to suffer. The youth you once had is now starting to dwindle. You ask yourself, “Is it possible for me to regain the body I once had and put on some muscle at my age?” The simple answer is yes!

You can put on muscle after 40, but you will have to take a completely different approach than when you weight trained and dieted as a youth. Below I will discuss the training, cardio and nutrition you will need to focus on in your pursuit to a more muscular physique.

Training

As you age, the body is more susceptible to injury so several things need to change with your training:

Always warm up for at least 15 minutes on a piece of cardio equipment before you lift weights. This will increase your core temperature and help the blood flow for the workout to come.

Repetition range should be in the moderate to high range, 8-12 rep for upper body exercises and 12-20 rep for lower body exercises. Heavy weights put too much stress on the joints and ligaments. I want you to use moderate weight in the rep ranges listed above. This will stimulate your muscles enough for new growth.

Use a combination of free weights and machines. As a youth your body is able to use a lot more free weight exercises but as you age your stabilizer muscles start to weaken which can leave your ligaments and tendons in danger of injury. Using machine lowers this risk.

Your exercise form and posture needs to perfect. Your body doesn’t have the forgiveness of youth anymore so using poor form can easily result in injury.

Recovery time is a little longer so rest and recovery is critical; fewer days in the gym is going to be a must.

Those are some basic pointers you should look out for. Below is a sample workout program for a beginner lifter over the age of 40. This is a 3-day full-body workout program.

How to build muscle fast 10 steps to be strong How to build muscle fast 10 steps to be strong

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How to build muscle fast 10 steps to be strong

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How to build muscle fast 10 steps to be strong

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How to build muscle fast 10 steps to be strong

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How to build muscle fast 10 steps to be strong

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Cardio

Cardio is critical for anyone over the age of 40 for several reasons. Once you get to 40 your metabolism is not as fast as it once was, so regular bouts of cardio will keep your body fat in check. Secondly and most important is your heart is at its mid life and keeping it strong and in shape will help you live a longer and fruitful life.

I want you to stick to 3-4, 20-30 minute low-intensity cardio sessions a week. This means walking or light jogging. I would stay away from any kind of running as this can be very strenuous on the knees and joints.

If you were a runner in your youth, again start with the low intensity bouts of cardio for the first month. After that, running once or twice a week on the treadmill or rubber track is fine. I would stay away from pavement as it is very unforgiving to the knees at any age. Remember, living a long and fruitful life always comes first and without a strong heart that can’t be done.

Nutrition

As discussed earlier, when you hit the big 4-0 your metabolism is slowing down, so your nutrition will have to be changed up a bit from when you were a youth. Extra carbs and calories you once were able to consume are going to have to be cut out of your diet. Our goal is to maximize muscle gain with minimal fat gain, so you will be eating at a slight surplus.

Cholesterol is also another big issue for many people over the age of 40. Your diet should be rich is healthy fats. Check out my shopping list article to show you which foods you should chose from when you are at the supermarket.

Below is a sample diet for a plus 40 year old weighing about 180 pounds who is looking to put on muscle mass:

You have crossed 50 or 60 and trying to keep trim with as much muscles as possible, which everyone of us should aim for – no matter at what age we are!

Good news is: you can do it. Learn here the 4 best tricks/tips for old age muscle building.

4 Key Issues – Muscle Building For Seniors

We asked many fitness experts – “What are the best ways to build muscle mass in old age?” And then we compiled a basic list of just these top 4 key factors for seniors to help build muscles in old age:

1. Eat To Keep Fit And Build: Here is the major problem. Our diet is usually imbalanced and lacking in the crucial nutrients. That’s why we get fat and out of shape in old age.

2. Move Your Ass: Another menace of the modern lives. The new technologies have restricted the opportunities for moving our bodies. People sit at desks all day.

3. Lift Stuff: Preferably heavy stuff. Make it a daily part of your life.

4. Sleep Soundly: Another casualty of jet-age living is its incursion on your sleep – quantity as well as quality. Your body is not designed for these days stressful-living and the resultant chronic stress impairs the muscle-repair and building abilities of your body.

3 Critical Needs For Muscle Building Older Men

After focusing on the above 4 key areas, we have zeroed on these three critical needs:

(ii) Exercise (both aerobic and anaerobic)

(iii) Managing Stress.

4 Key Steps To Gain Muscle In Old Age

Our muscle begins to decline at roughly 1% a year after 30. After 50, the decline picks up additional speed (yikes!). Building muscle at any age can be a challenging task; it takes time, determination and perseverance. The older you get, the harder it becomes! As you age, your testosterone levels go down, which makes it harder for you to gain muscle. However, harder doesn’t mean impossible. With the right training program, nutrition plan and managing stress, you can still build muscle and look great even after when you have crossed 50, 60 or even 70.

Don’t worry – even if you are old, you can still slow down the muscle mass slide and even gain muscle mass. Here are 4 key steps you need to start taking right now to gain muscles:

Don’t Just Stand There – Weight Training

Weight training is the # 1 way to enhance testosterone levels and gain muscle. To fend off sarcopenia, the age-related muscular deterioration (muscular equivalent of osteoporosis), we suggest two alternative approaches:

(i) For fifty+ novice trainers, best is following a full-body workout performed 3-4 times per week (you can do up to 5-6 times a week). Full-body workouts work better to increase testosterone and growth hormone production than split workouts, where you work out one muscle group one day and another the next day. Full-body workouts also fire up your metabolism more than split workouts do. Concentrate on compound exercises like squats, dead lifts, bench presses and rows. Do 6 exercises per session that work your full body, and do 3-4 sets of 12 to 15 reps for each. Use a weight that is challenging but let you do entire sets with proper form. Begin light, and slowly increase your weights and reps week after week.

(ii) Another approach is a two-pronged workout routine. Resistance training to build and strengthen muscles, along with aerobic exercise to augment blood flow to the capillaries, supplying more oxygen to the muscles and building endurance.

Total Fitness Tips:

(i) If you are new or re-starting after a long gap, consider taking help from a trainer to make a customized program for you and to guide you through your workouts – but better you consult with your doctor first before you start. Also ensure the trainer you select has experience of training the 40+ set, so as to minimize your risk of injury from doing too much, too soon.

(ii) Once you’re looking and feeling fit – don’t give up – this is a life-long allegiance.

Nutrition – Especially Protein, If You’re Getting On In Years

Nutrition is next important key to build muscles. As per Mark Sisson, author of “The Primal Blueprint,” high protein intake is crucial for optimal muscle growth, and essential fats are required for hormone production. Include a portion of protein from lean chicken, fish, eggs or dairy in every meal (for elderly people, whey protein is recommended) along with a healthy fat source, such as avocado, olive oil, peanut butter, coconut or fish oils. For those who look for high-quality protein from non-meat sources can include white beans, black beans, chickpeas, lentils and even leafy greens like kale, spinach, broccoli and asparagus into their diet. Vegetables too are needed, so try to include them in every sitting. Also the carbs are essential for recovery and energy, but too much can cause fat gain. So make sure to keep your carb sources to slow-digesting ones, such as brown rice, whole grains, sweet potatoes and certain fruits, and only in meals before and after your workouts.

Fitness Tip: My preferred source of protein for building muscle mass is whey protein. Immediately after my morning intense training, I straight away enjoy one scoop of whey protein chocolate flavor powder mixed with plain water to get 24 grams of protein.

How Much Protein

Though the perfect amount of high-quality protein you need to eat daily in order to maintain long-term muscle mass hasn’t been definitively established, you can roughly find out your daily requirements based on the following equation: Take your body weight in pounds, divide it in half, and subtract 10. The resulting number will give you the approximate amount of protein you should be eating every day. So, for example, if you weigh 160 lbs., then half of that is 80, minus 10 = 70 grams of protein spread over the course a day’s worth of meals. In short, to slow muscle deterioration, particularly for those heading into their 60’s and beyond, high-quality protein is the best weapon. NOTE: If you have renal issues, you should work with your doctor to determine an appropriate daily protein intake for you specific needs.

Supplement Your Muscles And Strength

Total Fitness Tip: Consistent workout (weight training) and aerobic exercise, wisely chosen diet and smart dietary choices and vital supplementation – they’re your passport to a strong, muscular, healthy and trim body – so the sooner you hop on the bandwagon, the better!

How to build muscle fast 10 steps to be strongAbout Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “I am now healthier and fitter at 68 than I was at 28. For me age is just a number!”