Building muscle means more than going to the gym. It means lifting the right way, eating the right way, and resting the right way. Looking to build quick mass? Check out the best ways to do so.
We all want to see a serious increase in mass, right? Building a massive physique is what makes others envy us both inside and out of the gym. But we want it quick. We want to build that quick mass. While training and our progress does take time, it is possible to start to see gains come on a bit faster which will ultimately lead us to that physique we want most.
Let’s take a look at the best ways to build quick muscle mass so you can see great gains like those bodybuilders we all know and love. With the right approach to training, diet, and supplementation, you will be well on your way to seeing those gains you want most.
What Is Muscle Mass & Why Does It Matter?
Muscle mass is everything related to our muscles. This includes skeletal muscles, those muscles that connect to our skeleton and helps move limbs as well as other body parts, smooth muscles, which are found in the walls of our organs and blood vessels, and water that is kept in our muscles. Since our muscles are made up of both water and protein, it is important to have adequate amounts of both (1).
Muscle mass matters because it allows us to move, either for functionality or more sport-specific movements, while also contributing to our structure and ability to have better form and posture. Plus, enough muscle mass will work to tone us and give us a shredded aesthetic we can be proud of.
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Best Ways To Build Quick Mass
Let’s take a look at some of the best ways to build quick mass so we see those gains we want most. The right approach is everything and these tips will come in handy when you need them most.
1. Focus On Compound Movements
Compound exercises allow you to lift more weight. While isolation exercises are great, by putting more emphasis on working more muscles, you start to tackle other muscles and will ultimately see great growth and a well-rounded physique.
2. Up The Intensity & Volume
By increasing intensity and volume, you start to work on increasing mass by pushing your muscles harder. With your muscles fatiguing, you start to break down more fibers for them to ultimately grow bigger and stronger (2).
3. Add More Protein
Protein is the building block of all muscle and working to add more protein into your diet can be a huge advantage when looking to put on quick mass (3). This can be whole food like lean meats, as well as supplements like protein powders and casein powders.
4. Increase Recovery Time
After a grueling workout, your muscles need to heal and repair those worn-down fibers. Putting a focus on recovery, either through things like foam rolling, yoga, or other forms of stretching, will give your body exactly what it needs to properly recover and grow. Looking for a great recovery tool? Definitely check out a massage gun for that therapist-level quality from the comfort of your own home.
5. Set Realistic Goals
Setting goals is imperative for you will have something to strive for. Realistic goals can still be big, but it revolves around what you think you can do to really maximize your gains. You won’t be an Olympia bodybuilder overnight, but setting goals, especially when looking to build quick mass, is a great way to get inspired and see effective growth.
6. Emphasize Sleep
This does go along with recovery, but with our busy schedules, emphasizing sleep is absolutely necessary (4). For our muscles to grow, and for our bodies to get adequate rest, sleep is a vital part of our routine. Somewhere in the window of seven to nine hours a night is a proper amount of sleep to see real gains.
7. Push Yourself
Don’t just go through a workout haphazardly. Really grind and keep your head down to see great gains. An hour workout can accomplish a lot if you put your mind to it and really looking to get an effective and worthwhile workout forces you to push yourself past limits you might think aren’t possible.
Supplements & Their Affect On Building Mass
When it comes to building real mass, a proper diet and training routine are obviously essential, but at the end of the day, using supplements can greatly benefit all of our gains by pumping us with those vital nutrients we so desperately need, especially after a grueling workout. Building mass requires a well-rounded routine, but with supplements, you may find it a bit easier to see some real gains.
Let’s start with a protein powder, a great supplement to pump you with protein so you see added growth and enhanced recovery, thus building up your muscle mass (5). With protein as the building block of all muscle, it is important to not neglect this. Either a whey-based or non-dairy protein will do the trick and greatly benefit all of your gains.
Looking to other supplements that can also be of great assistance, creatine and mass gainers are two that will work to build strength, size, and of course, overall mass. Paired with a protein powder and you will be well on your way to seeing great gains. When all is said and done, these supplements are exactly what you need to see some real growth start to take place and you seek that increase in muscle mass.
Building quick muscle mass is our ultimate goal. It allows us to thrive both in functional and sport-specific movements while aiding in our shredded aesthetic. Looking to build mass quickly is possible and it will ultimately set us up to great gains down the line. Check out these best ways to build quick mass while also incorporating some great supplements into your routine so you see those gains you want most.
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- Tipton, K.; et al. (2008). “Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents”. (source)
- Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
- Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
- Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
- Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)