If you’re looking to get in better shape for the summer than it’s probably time that you stepped your game up in the gym as the warmer weather is fast approaching, which in turn means less clothing.
When the sun’s shining do you want to have to hide your physique away and cover it up due to being embarrassed and out of shape, or do you want to be able to strip down and flaunt your gains proudly, for all of the world to see, and regard you with envy?
If the latter sounds more appealing to you then take a look at these 8 tips on how to get muscles fast and we guarantee that by the summer, if you follow the advice provided, your physique will look far more impressive than it does right now.
To build muscles you will of course need to stimulate and work the muscles, which means lifting weights and performing various exercises in the gym.
If you’re trying to pack on lean muscle mass, then compound movements should be the base of the majority of your training.
Compound movements and compound exercises work numerous muscle groups at once making them far more beneficial.
Barbell bench presses are a perfect example.
Whilst their main objective is to train the chest, other muscle groups worked include: The triceps, the deltoids, and even the abdominals.
By working multiple muscle groups at once, you achieve a better rounded physique.
Get Your Diet As Perfect As You Can
Muscle isn’t built in the gym, it’s built in the kitchen, and if your diet isn’t on point you simply won’t grow, no matter how hard you train.
Focus on healthy, wholesome, natural, and nutrient rich foods.
Cut out frozen ready meals and junk food and say goodbye to beer for a while.
You can reward yourself now and then, but 95% of the time, make sure your diet is super clean and packed full of what you need.
This may seem like a no-brainer to many of you, but we’ll include it nevertheless.
If you want to build muscles, you need to be consistent with your training and you need to train regularly.
That means that you force yourself out of bed if you train early, you head to the gym after work if you train later, and that you do what you initially intended to do.
If you were pencilled in to train your legs on a Weds, you train legs on Weds, no excuses!
Cardio is another fundamental part of improving your physique, not necessary for building muscle, but rather for stripping away unsightly body fat that may be hiding your muscles.
The lower your body fat levels drop, the bigger, leaner, and more ripped you will look anyways, so don’t forget your cardio.
Consume More Protein
When it comes to bodybuilding, anybody trying to get muscles fast should basically aim to consume as much protein as is humanly possible, so when you think you’ve eaten or drank enough, consume even more!
Ok, that’s perhaps a slight exaggeration as too much protein can be harmful, but when it comes to building muscle, generally speaking, you need to ensure you’re getting enough.
Of the three macronutrients, the other two being fats and carbohydrates, protein is arguably the most beneficial as it is absolutely essential for muscle growth, function, and recovery.
Aim for 1.5 – 2g of protein per pound of bodyweight, and ensure you get the majority of it from clean sources.
Stay away from fatty and processed cuts of meat, and instead opt for lean meat, as well as fresh fish and seafood in the process.
Also, whey protein shakes for post-workout recovery, and casein protein shakes for before bed, are highly recommended.
Switch Up Your Routine Now And Then
Another very useful method of helping to get muscles fast is to try switching up your routine now and then, so that you aren’t doing the same splits, the same exercises, the same weights, and the same repetitions week in and week out.
Say for example, you have been training chest and back together for a number of weeks now, you may want to consider changing your routine, possibly pairing your chest up with your biceps?
By doing this, you constantly keep your body guessing and avoid it becoming complacent or getting too comfortable.
By mixing things up, your body doesn’t know whether it is coming or going, which is likely to result in far more muscle growth.
You may wish to include super-sets, or even giant sets or circuit training now and then as well.
Get Plenty Of Sleep
By plenty, we don’t mean 12 hours a night, we simply mean that you should aim for the optimal amount of sleep each night, which just so happens to be between 7 and 9 hours on average.
Why is sleep so important?
Well, it’s quite simple really.
You see, when we destroy our muscles in the gym, pushing them to their limits and breaking down muscle fibers, it is when these fibers and muscle tissues are replaced that we do our growing.
However, we don’t grow when we’re sitting on the sofa at night, we grow when we’re asleep, as our bodies can then focus on that one primary job, which is to build as much new muscle as possible.
If you’re looking to get muscles fast and you only get 5 or 6 hours of sleep each night, your body won’t have enough time to complete the job, so you won’t see the results that you should be seeing.
Train With A Partner
Sometimes we all need a little extra motivation to really inspire us to push ourselves in the gym, which is why it can be so beneficial to train with a partner.
Enlist a buddy or family member and train together.
That way, you can help each other, you can motivate and inspire each other, and you will also indirectly compete against each other as well.
There’s also the added bonus of being able to perform forced reps and being able to get a spot when required as well.