Building muscle is hard. Within this goal, you are asked to pour blood, sweat & all the dedicated willpower you can muster to achieve your goals of packing on that glories dense muscle. Most people don’t even know where to start when it comes to this topic and for the few who do, it’s limited to just going to the gym and lifting weights. After all, that’s all it takes right? Wrong! if you really want to sculpt your ideal physique, you first need a base of clay to start with. And that base is going to be packing on the most muscle you can. This article is going to answer the question as to what is building muscle mass & How to build muscle naturally. Let’s get started!
What is building muscle?
In case you didn’t know, growing muscle is the process of accumulating more muscle fiber, therefore increasing the size and power of the muscle. This allows you to lift heavier weights, exert more force from your body & catch the eyes of envious onlookers as you walk by.
The first step of growth occurs when you walk into the gym and begin you’re training. As you lift that barbell up and down, your muscles are contracting and working hard to continue to move that weight. But for anyone who has lifted before knows, the ability for our muscles to lift that weight weakens, and our muscles fatigue throughout our training session.
This tiring of our muscles is in part due to the tearing of the muscle fibers we are working on during exercises. While we lift the weights, we are cutting micro-tears within our muscles that signal to our body that there is damage that needs to be repaired. This results in the process completes itself later that evening when we sleep & our body heals these micro-tears. But our bodies are smart and knows that the next time we train, we have to be adapted & ready for that weight again. Because of this it doesn’t just heal the tears in our muscles but reinforces it with an extra layer of new muscle strands, making our bodies bigger, stronger & ready for the next time we face that barbell. This cycle repeats itself & as you continue to build strength week after week you will also gain size.
How to gain muscle mass fast: Top 7 ways
1. Eat more protein (Amino acids)
Proteins are a major macronutrient for our bodies & are used for things like naturally producing growth hormone and supplying our body with amino acids (the molecular structure of our muscles). In order to grow big, become knowledgeable as to what foods build muscle mass. Ensuring enough protein intake will support your body’s daily function and aid in muscle growth after a hard workout. Aim to eat 1-2 grams of protein per pound of body weight every day & spread them evenly throughout each meal paired with healthy fat and carbohydrates.
2. Lift Heavy ( Strength Training)
Proper training is your first physical step for how to build muscle mass fast. In order to get big, you have to lift big and that means focus on lifting heavy. While lifting lighter with higher reps within the 10 to 12 range has its place in the gym, lifting heavy barbells within the 3 to 5 rep range not only puts maximum stress on the muscles but also works our bodies nervous system and supports our bone strength in a way that no light lifting could ever do. so add some weight on the bar and get your game face on!
3. Drink more water
About 70% of the adult human body is water and what’s even crazier is that our muscles have, even more,
ranging to around 80% water. So how can we expect to be building muscle mass if we’re not providing them with a resource that made up close to 80% of its whole tissue?
This beautiful life-sustaining compound is needed by our muscles to contract and lift that heavyweight and it up keeps our energy levels so we can have a higher quality training session. Water also helps our body absorb more nutrients from the foods we eat like protein & carbs. Aim to drink at MINIMUM 8 ounces of water a day but more is better!
4. Eat whole foods
As our body looks to heal and grow our muscles it’s searching for resources that it can use and these resources are provided from the foods we eat. Our body uses most of these resources known as macronutrients (protein, fat & carbs) and micronutrients to sustain everything our body does from simply breathing to running a marathon. A proper meal plan consisting of high-quality foods is key if you’ve been wondering how to build muscle naturally. The more resources (nutrients) our body has, the more it can supply our muscles. Aim to eat foods high in nutrients such as
- Quality meats
These foods will give you the most bang for your buck when it comes to all your bodies’ needed nutrients.
5. Cut out junk food
As mentioned earlier, our body needs foods high in nutrients to provide our muscles with the right resources to grow. Although the love of processed soul foods such as donuts and French fries are everlasting, they provide little to no nutritional value to your body’s needs. Of course, we should all treat ourselves every one in a while but aim to keep 80% of your diet consisting of healthy whole foods and save these guilty pleasures for special occasions.
6. Eat your carbs
Contrary to what you may have heard, carbohydrates are an essential macronutrient when it comes to the process of packing on lean muscle. Carbs are our bodies main source of energy, so making sure you eat enough healthy carbs such as
- Whole grains
- Sweet potatoes
Will make sure that your body has enough strength to power through a tough workout.
It is true that proper training and nutrition are vital parts of achieving maximum muscle growth. But after a long day of training and eating right you have one last thing to do, rest. Making sure we have quality rest will make sure you’re providing your body the adequate time to heal and grow. After all, remember that the actual growth phase happens at the end of the day when you’re asleep. Aim to get a minimum of 8 hours a night and even more if you can.