Do you want to quickly build muscle for the summer season? No worries, we are all looking forward to a transformation for a special occasion. Fortunately, you can achieve significant results in just a few months, provided you approach it smartly, of course. Whether you want to improve your sports results, boost your self-confidence or simply be the best version of yourself: we are happy to help you.
[1] Set realistic goals
Before you start, it is important to set realistic and achievable goals. This helps you stay motivated and ensures that you still see and feel the difference. Determine what exactly you want to achieve, how much you want your muscles to grow and within what period. A realistic goal, for example, is: 2-4 kilos of muscle mass in 8-12 weeks.
[2] Eat for muscle growth
Caloric surplus
To grow muscle you have to consume more calories than you burn. This means that you must achieve a caloric surplus. Aim for a surplus of 250-500 calories per day to stimulate muscle growth without gaining fat.
Protein-rich food
Proteins are the building blocks of your muscles. Make sure you get enough every day. A good guideline is to consume 1.6 to 2.2 grams of protein per kilogram of body weight. Foods such as chicken, egg, dairy, nuts and legumes are excellent sources.
Carbohydrates and fats
Also don't forget to eat enough carbohydrates and fats. Carbohydrates give you the necessary energy so that you can do intensive training. Healthy fats are perfect for your hormone balance and your complete health.
[3] Effective strength training
Compound exercises
Focus on compound exercises, such as squats, deadlifts, bench presses and pull-ups. These workouts work on the large muscle groups, so that you maximize your efforts on muscle growth.
Progressive overload
To grow your muscles, you have to constantly challenge them. You do this by gradually increasing the resistance. Add some weight to your exercises every week or increase the number of sets and reps.
Training frequency
Train any muscle growth at least 2 times a week. This provides a challenge and sufficient time to recover. An example training schedule could look something like this. Please note: we are not personal trainers, so this is purely an indication:
- Monday: chest and triceps
- Tuesday: back and biceps
- Wednesday: rest
- Thursday: legs and stomach
- Friday: shoulders and arms
- Saturday: full body
- Sunday: rest
[4] Rest and recovery
Sleep
Muscle growth takes place during rest periods, especially during sleep. Make sure you sleep 7-9 hours every night so that your muscles can grow and recover.
Recovery methods
Use techniques such as stretching, foam rolling and massage to reduce muscle pain and promote recovery. Also consider light cardio and yoga in between!
[5] Supplements for fast muscle building
Creatine
Creatine is the supplement if you want to grow muscle quickly . It improves your endurance and strength, allowing you to train harder and see results faster.
Whey protein
A protein shake after your training helps with faster recovery and muscle growth. Go for an animal or vegan variant, it doesn't matter.
BCAAs
We have also written about it here , but these amino acids help you reduce muscle breakdown and promote recovery.
[6] Consistency is key
And most importantly of all: don't give up. You don't have to have bodybuilding ambitions to want to gain muscle quickly , but you do have to keep busy. Eat healthy, take the right supplements, sleep well and challenge yourself during your workouts. Muscle growth is the result of consistent hard work and dedication.
