December 5, 2022


Its all about the Health

3 Stages To Fast Muscle Growth: START HERE

3 min read

3 Stages To Fast Muscle Growth: START HERE By careful planning, we mean ensuring that you`re properly following through the three stages of fast muscle gain, namely: nutrition, exercise, and recovery.


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In a nutshell:

For instance, with exercise, we`re gonna share with you some top exercises for building muscle fast, say, the upright row, then give out a quick tip for each exercise. Ideally, you should consume at least 1 gram of protein per pound of your body weight every day. For beginners, instead of 1 gram only, aim for about 1.

5 grams for the first 6 months of training as this is when the muscles respond the fastest to exercise. Eat about 2-3 grams of carbohydrates per pound of your body weight every day. Carbs are the second most critical macronutrient for muscle growth. Aim for having a meal every 2-3 hours that contains quality protein and carbs.

Doing so will ensure there`s a steady supply of energy and amino acids to facilitate muscle growth all day long. You can also drink your protein through shakes. Shoot for at least 20 grams of protein in a shake form before and after a workout. While considered supplements, protein shakes are important meals that must be consumed at critical times during the day for athletes and bodybuilders.

Sleeping means putting your body on a 7 to 9-hour long fast. Because there`s no food, the body utilizes the muscle fibers for amino acids to fuel the brain. So, before you sleep, consume 30-40 grams of casein protein shake. You may swap the protein shake with 1 cup of low-fat cottage cheese.

Creatine is one of the most effective supplements for muscle building. To boost your efforts, add 3-5 grams of creatine to your pre- and post-workout shakes. Doing so can help you gain up to 10 pounds of lean muscle and enhance your gym performance. If you can, take 1-3 grams of HMB with food in the morning, pre- and post-workouts, and before bed.

Whereas nutrition is the main support or the backbone of muscle growth, physical training or exercise is the very front line. Movements like leg presses and bent-over barbell rows are just two of the many top exercises for building size and strength. STAGE 2: Consider adding these muscle-building exercises. When targeting the chest, lean your torso forward during the movement.

Meanwhile, keep your torso upright to recruit more of the triceps muscles. Regardless if you`re aiming to target your chest or lats, get the most out of this exercise by using a weight that lets you have a full, deep stretch while keeping your hips down. A quick tip: Use a wide/overhand grip, which means holding onto the bar with your palms facing toward your body. This will work the muscles of your upper back most intensely.

If you want to target your belly for more of a V-shape, use a closer/underhand grip, meaning, you grasp the bar from underneath, with palms facing away from you. Use a shoulder-width grip as you lift the bar to about nipple level so it will hit your shoulders to a greater degree. To target your traps, keep your hands closer together and lift the bar as high as chin-level. For maximum emphasis on the anterior delts, press the dumbbells with your palms facing each other.


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