How to Build Muscle Mass Faster

How do you rev up your results? Here are the eight best ways to help you build muscle.

1. Be an Early Bird

Your early morning hours tend to be the most productive time of your day because you get uninterrupted time to yourself. It is mostly advised to wake up before sunrise because it provides you with a certain amount of fresh air, unlike the rest of the day. Also basking in the sun for 10-15 minutes allows your body to absorb Vitamin D which improves joints and muscle health.

You have more time to prepare a healthy meal if you get up early. It also helps remove stress and keeps you in a good mood which in turn helps to balance your hormone levels. This impacts your overall workout performance, and a good workout means a good way to gain muscle mass.

P.S. Being an early bird won’t work unless you understand that to make it work you need to sleep early as well. In the recovery of muscles, proper nutrition is not enough. After all, the human growth hormone, which promotes muscle growth and regulates cortisol levels, is released by your body when you sleep.

2. Follow a Morning Routine

Every cell is made up primarily of water. It keeps the digestive system healthy, flushes waste, cushions the brain, lubricates the joints, and transports nutrients throughout our bodies. You can move more comfortably and reduce your chances of pain or injury by staying hydrated when working out. If you suffer from constipation, you will have difficulty gaining muscle mass. So, it is ideally suggested to consume 500ml of lukewarm water every morning.

Another habit to follow is any Deep Breathing Exercises. Taking just a few moments every morning to practice deep breathing can help you decrease stress, increase lung capacity, and relax your mind and body because it ensures an increased supply of oxygen in the blood. This helps your muscles to respond better and grow bigger.

3. Breakfast King-Size

Breakfast is the most important meal of the day — and that goes double for people who want to build muscles. It has been found that eating healthily in the morning can help you manage your weight and that consuming protein will hasten your body's recovery and encourage the growth of lean muscle.

The goal during muscle building is to stay in a calorie surplus. But that doesn’t mean that you eat junk food to fulfill that rather look out for healthier alternatives. Your breakfast should comprise good sources of carbohydrates, proteins, and healthy fats. Since it’s your day’s first solid meal try eating more natural foods. Because the saying "muscles are made in the kitchen" is true.

Head to our “BEST DIET TO BUILD MUSCLES” blog to check out healthy food options to include.

4. Focus on Calorie Surplus

When it comes to how to gain muscle mass fast, you need to consume more calories than you burn each day.

That’s because, when your body senses that you’re consuming fewer calories than you’re burning each day — it downshifts your body’s tendency to build new muscle. After all, if your body thinks food is in short supply, getting bigger isn’t going to be its main priority.

Try to consume between 250–500 more calories each day. To make sure that any weight gained is from muscle, it is advised that the bulk of those calories come from protein.

5. Eat more Proteins

Increasing protein synthesis while decreasing protein oxidation is the key to gaining muscle mass. Resistance training's main objective is gaining more muscle mass. To restore your muscles after strength exercise, you need protein. When considering protein consumption to ensure recovery, muscle-building nutrients become increasingly vital as your lifting workouts get harder.

6. Try Adding Supplements

More specifically, you must take more protein than your body naturally breaks down if you want to gain muscle. You may want to consider taking supplements. There are many different protein supplements available, but one of the most popular is whey. Like our Isomagic (Premium Whey Isolate blend) which is loaded with 27.7 g protein per serving and free-form BCAAs and L-Glutamine. They promote muscle growth and recovery and reduce muscle tissue breakdown. Since it is gluten-free and low in carbs and fats, they are highly satiating and help boost performance during the workout.

We often focus on macro-nutrients and neglect micro-nutrients like vitamins and minerals which play a critical role in gaining muscle mass. Our Vitammune (Multi-vitamins and multi-mineral Capsules) is a blend of every critical vitamin (C, D, E, B12, etc.) and mineral (zinc, calcium, magnesium, etc.) It not only helps to boost immunity but also enhances muscle strength. Since we are generally not able to provide our bodies with all the essential vitamins and minerals through only food, it is suggested to consume a capsule of Vitammune along with breakfast.

7. Increase your Training Volume

Gaining muscle mass is mostly determined by your training volume, which is your number of reps. times your number of sets. And to increase volume, you may need to go lower in weight than you might guess. It is advised to perform each of your lifts for three to six sets of 10 to 20 repetitions to provide your muscles with the volume they require.

8. Decrease between set Rest Intervals

Whenever you touch your phone between workouts, you should make sure the timer is set to between 30 and 90 seconds. When lifting for muscle gaining, rest periods of 30 to 90 seconds encourage a quick release of muscle-building hormones (including testosterone and human growth hormone) while also making sure that you really, truly fatigue your muscles.