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5 Hacks To Build Muscle Fast

By January 25, 20184 Comments

If you are serious about your health and fitness, building muscle should be a priority at some point.

Keep reading to find out why.

Your reasons for wanting to build muscle could be very different from the next person. While you may want to build extra muscle for aesthetic reasons, the next person may want the same goal, but from a health perspective. Increasing muscle mass helps you achieve your fat loss goals faster.

One of the safest and fastest ways to build muscle is by being a part of ParaFit’s revolution.

You can start with a Custom Meal Plan or a Custom Training Plan.

Not everyone knows this but having extra muscle not only looks good but also boosts your metabolism. This is due to your muscles being a highly metabolic tissue.

In this post you are going to find four easy steps to help build muscle fast:

1 – Compound Lifts
2 – Sleep
3 – Protein

4 – Isometric Holds
5 – Short Rest Periods

1 – Compound Lifts

Whether you are new to exercise or been doing it a while, it may surprise you that the type of exercises you do have a huge impact on your goals.

This is never truer than when it comes to building muscle fast.

In fact, if you are serious about building muscle fast, then you need to focus most, if not all of your gym time on the compound lifts.

You may be wondering what the compound lifts are, and why to focus on these in particular.

So, keep reading why these are so important in helping build muscle fast.

Compound lifts are typically whole body movements such as:

Bench Presses
Overhead Presses
Olympic Lifts

These movements are effective in building muscle as they need you to use the largest muscles in your body. This means that the largest muscles are the ones that will increase in size the most.

The benefits of compound lifts don’t stop there …..

Compound lifts have an extraordinary effect on your testosterone and growth hormone levels. These key hormones are directly related to how much muscle you build.

A recent study found growth hormone and testosterone were higher in men who used compound lifts as opposed to machine weights.

The most interesting find was that these hormones were not just higher immediately after exercise, but at 15 minutes, and 30 minutes later!


2 – Sleep

We all know that sleep and rest are important for us, but did you know that lack of sleep will severely hinder any chance of building muscle fast.

When you exercise with the goal to build muscle, you place a metabolic demand on the body. But, more specifically, the protein synthesis pathways within your muscles.

It is this process that directly affects the rate of muscle building. When this pathway becomes affected by anything, then the rate of muscle building slows, and can even stop.

A study in 2011 found that lack of sleep contributed towards a decline in protein synthesis. This meant that muscle recovery was slow, leading to a decline in muscle mass.

In fact, the same study went on to suggest that lack of sleep may contribute towards a loss of muscle mass!

3 – Protein

It’s a well-known fact that what you eat directly determines if you reach your health and fitness goals. This is especially true when wanting to build muscle fast.

The most important macronutrient, without a doubt, is protein.

While the exact amounts will vary from person to person due to body weight and lifestyle, there is no denying that to build muscle, you need to eat protein.

More often than not, it can be confusing to work out exactly how much protein you need. This is why you should leave it to the professionals to take of this for you.

Click here to get expert help on nutrition.

Amino acids that are found in protein sources have many roles within the body. Some of these roles include:

Repair muscle.
Recover muscle.
Build muscle.

Without providing the right types, and amounts of protein, you will drastically reduce your chances to build muscle, let alone build it fast.

4 – Isometric Holds

Isometric holds are a type of strength training exercise in which the joint angle and muscle length remain the same throughout the hold without a visible movement.
Isometric holds have been shown to stimulate strength gains by enhancing muscle activation (i.e. the engagement of muscle fibers in a hold).
They help in improving strength at a precise weak spot in the body and also aid in recovery from several injuries by strengthening the joint.
When supplemented with the correct exercises, these holds can give insane muscular volume and definition.

5 – Short Rest Periods

By now, it should have become clear that if you want to build muscle fast it involves diet, exercise and lifestyle factors to all fall into place. That said, this last point could be the final piece of the puzzle when it comes to being successful in building muscle.

Of course what exercises you do in the gym, and what foods you eat directly affect if you reach your goal or not. But, what most people don’t know is that the rest periods between your sets and reps, have a huge role to play.

A study in 2009 found that shorter rest periods of less than 60 seconds promoted greater muscular gains than longer rest periods.

While there are many reasons for this occurring, the main reason is due to the greater elevation of testosterone. With testosterone being a highly anabolic hormone it’s no wonder this promotes greater muscle mass.


Wrapping Up

As you can see, building muscle fast requires a range of factors that need to fall into place. While you could build muscle using just one or two of these points, the best results would come when you combine them all.

We know how challenging this can be, and it’s the main reason we recommend that you seek professional assistance from our coaches. They will be able to guide you step by step through this process, and help you reach your muscle building goals.

Click here to get started on with your tailored muscle building plan.