No one wants to be the skinny guy (or girl). Everyone wants to be the physically fit person that turns lots of heads. Unfortunately, getting huge muscles isn’t as easy as just going to the gym and working out. It takes tons of dedication, time, and effort.
But don’t worry, this article can help you out. Here are eleven great tips on how to get huge muscles fast.
1. Train With Heavy Weights
If you want to build muscle, you need to be lifting heavy weights. This is because the heavier the weights you lift, the more muscle fibers you’ll recruit, and the more muscle you’ll ultimately build. To make sure you’re lifting heavy enough, aim to add 5-10% more weight to the bar each time you do a lift.
By doing so, you’ll not only be building muscle, but you’ll also be getting stronger. And as you get stronger, you’ll be able to lift even heavier weights, which will help you build even more muscle.
2. Do Compound Lifts
Compound lifts are exercises that work for multiple muscle groups at the same time. They’re great for building muscle because they allow you to lift heavier weights than isolation exercises, and they help you build muscle all over your body.
Compound lifts work the biggest and strongest muscle groups in your body, which is why they’re so effective at building muscle. Some of the best compound lifts for muscle growth are the squat, deadlift, bench press, and military press.
3. Get Plenty of Sleep
Sleep is important for muscle growth because it’s during sleep that your body releases human growth hormone (HGH), which is a hormone that helps muscle growth. Research has shown that people who sleep more tend to gain more muscle than those who sleep less.
So if you want to build muscle, make sure you’re getting 7-9 hours of sleep each night.
4. Eat a Lot of Protein
Protein is the most important nutrient for muscle growth. This is because muscle is made up of protein, and in order for muscle to grow, you need to be consuming more protein than your body is breaking down.
How much protein you need to eat depends on your weight, but a good rule of thumb is to consume 0.7-1 grams of protein per pound of body weight. So if you weigh 180 pounds, you should be eating 126-180 grams of protein each day.
5. Eat Plenty of Calories
In order to build muscle, you need to be in a calorie surplus, meaning you’re eating more calories than your body is burning. This is because muscle growth requires a lot of energy, and if you’re not eating enough calories, your body won’t have enough energy to build muscle.
How many calories you need to eat depends on your weight, activity level, and goals. But a good starting point is to add 250-500 calories to your daily intake.
6. Eat Lots of Healthy Fats
Fats are essential for muscle growth because they help with hormone production, they’re a source of energy, and they help you absorb fat-soluble vitamins.
Healthy fats include things like olive oil, avocados, nuts, and seeds. Aim to consume 20-30% of your calories from fat.
7. Avoid Processed Foods and Eat Whole Foods
Processed foods are foods that have been stripped of their nutrients, and they can actually hinder muscle growth. This is because processed foods are often high in sugar and unhealthy fats, which can lead to weight gain and inflammation. Instead of junk foods, you should be eating whole foods like fruits, vegetables, lean meats, and healthy fats.
8. Drink Plenty of Water
Water is important for muscle growth because it helps with protein synthesis, which is the process your body uses to build muscle. Aim to drink 0.5-1 gallons of water each day, and even more if you’re sweating a lot during your workouts.
9. Take Supplements
There are a few supplements that can help you get huge muscles, including protein powder, creatine, and beta-alanine. Protein powder is a good way to increase your protein intake, and creatine and beta-alanine can help you increase your strength and endurance.
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10. Train Hard
In order to get huge muscles, you need to be training hard. This means lifting heavy weights and challenging your muscles. If you’re not pushing yourself in the gym, you’re not going to see results. So, make sure you’re always challenging yourself and pushing your limits.
11. Be Consistent
Muscle growth takes time, so you need to be patient and consistent with your training. If you’re not seeing results right away, don’t get discouraged—keep working hard and stay consistent, and you’ll eventually see the results you’re looking for.
Meal Ideas for Building Muscle
If you’re wondering how to build muscle, understand that your diet is key. You can bump iron, but you won’t grow huge muscles with exercise alone. Here are some meal ideas that’ll help you reach your goals:
Veggie omelets are a great way to get in a serving of vegetables while also getting some protein. Just add some egg whites, veggies, and cheese to a pan and cook until the eggs are firm. If you need more calories, you can add a side of toast or fruit. Here’s what you need to make the omelet:
- 2 egg whites
- 1/4 cup chopped vegetables
- 1 ounce shredded cheese
- Dash of salt and pepper
Whole Wheat Toast with Peanut Butter and Banana
This meal is a great option if you’re looking for something quick and easy. It’s also a great source of protein, healthy fats, and carbs. Just toast some whole wheat bread and spread on some peanut butter and add banana. You can also add a dash of cinnamon for some extra flavor. You’ll need:
- 1 slice of whole wheat bread
- 2 tablespoons peanut butter
- 1/2 banana, sliced
- Dash of cinnamon (optional)
Greek Yogurt with Fruit and Nuts
Greek yogurt is a great source of protein, and it’s also packed with probiotics, which are good for gut health. Top it with some fruit and nuts for a balanced meal. You’ll need:
- 1 cup Greek yogurt
- 1/2 cup fruit
- 1-ounce nuts
Chicken Breast with Sweet Potato and Broccoli
This meal is a great option if you’re looking to get in some protein and carbs. Chicken breast is a lean source of protein, and sweet potatoes are a great source of carbs. Broccoli is also a good source of vitamins and minerals. To make this meal, include the following:
- 4-ounce chicken breast
- 1/2 cup roasted sweet potato
- 1 cup steamed broccoli
Ground Turkey Stir Fry
This meal is a tasty way to get in some protein and vegetables. Ground turkey is a lean source of protein, and stir-frying it with veggies is a quick and easy way to cook. The meal requires the following:
- 1/2 pound ground turkey
- 1 cup vegetables
- 1 tablespoon stir-fry sauce
- Brown Rice
Steak with Asparagus and Quinoa
This meal is a great if you’re looking for something hearty. steak is a great source of protein, and quinoa is a complete protein, meaning it contains all the essential amino acids your body needs. Asparagus is also a good source of vitamins and minerals. Here’s what you need to make this dish:
- 4-ounce steak
- 1/2 cup cooked quinoa
- 1 cup steamed asparagus
Turkey Burger with Sweet Potato Fries
This meal is a healthier alternative to a traditional burger and fries. Turkey burgers are a leaner source of protein than beef burgers, and sweet potato fries are a healthier alternative to regular french fries. You’ll need:
- 4-ounce turkey burger
- 1/2 cup sweet potato fries
- Lettuce, tomato, onion (optional)
Tips for Working Out to Get Muscles:
In addition to following a muscle-building diet, you also need to exercise to see results. However, you must know what you’re doing in the gym to get the body that you want. Here are some exercises for building huge muscles:
Bench presses are an effective exercise for building muscle in your chest, shoulders, and triceps. To do this exercise, lie on a bench with a weight in each hand and press the weights up until your arms are straight.
Lastly, lower the weights back down to your chest and repeat. For the best results, do a set of 12-15 reps and 3-5 sets.
Bent-over rows are a great exercise for targeting your back muscles. To do this exercise, bend at the waist with a weight in each hand and row the weights up to your chest. Lower the weights back down and repeat. To see good results, perform a set of 12-15 reps and 3-5 sets.
Squats are an excellent exercise for building muscle in your legs and butt. To do this exercise, stand with your feet shoulder-width apart and lower your body down into a squatting position. Be sure to keep your knees behind your toes and lower your body until your thighs are parallel to the ground. End the squat by pressing back up to the starting position.
To get the most out of this exercise, do a set of 12-15 reps and 4-5 sets.
Deadlifts are a great exercise for working your entire back, legs, and butt. To complete this exercise, stand with your feet shoulder-width apart and bend down to grab a weight off the ground.
Next, lift the weight up until you’re standing tall and then lower it back down to the ground. Perform a set of 12-15 reps and 3-5 sets of deadlifts to get the best results.
Deadlifts are an effective exercise, but they can be tough on your lower back. If you have any lower back pain, only do two sets or reduce the weight size.
Lunges are a great exercise to work your legs and butt. To do this exercise, stand with your feet shoulder-width apart and take a large step forward with one leg. Lower your body down until your front thigh is parallel to the ground and your back knee is just above the ground. Press back up to the starting position and repeat with your other leg.
To get the most out of this exercise, do a set of 12-15 reps and 3-5 sets.
Military presses are an effective exercise to build muscle in your shoulders. To complete this exercise, stand with a weight in each hand and press the weights up above your head. Lower the weights back down to your shoulders and repeat. Performing 12-15 reps and 3-5 sets is the ideal range for this exercise.
Crunches are an excellent exercise to work your abdominal muscles. To do them, lie on your back on the ground with your knees bent and place your hands behind your head. Next, lift your shoulders off the ground and curl your body up towards your knees. Lower your body back down to the starting position and repeat.
To see goodresults, do a set of 12-15 reps and 3-5 sets.
Will Genetics Prevent Me From Growing Muscles?
If you’re wondering if your genetics will play a role in muscle growth, the answer is yes and no. Genes definitely play a role in muscle growth because they determine things like muscle size and shape.
However, genes are not the only factor that determines muscle growth. Things like training, diet, and lifestyle also play a role in muscle growth. The good news is that even if you have small muscles, you can still grow them by doing the right exercises and eating a muscle-building diet.
When it comes to muscle growth, there are two types of muscle fibers: slow-twitch and fast-twitch. Slow-twitch muscle fibers are used for endurance activities like running or swimming. These muscle fibers grow at a slower rate and are not ideal for muscle building.
Fast-twitch muscle fibers are used for activities that require quick bursts of energy like sprinting or lifting weights. These muscle fibers grow at a faster rate and are ideal for muscle building.
If you have a lot of slow-twitch muscle fibers, you may have to work a little harder to build muscle. However, it is still possible to build muscle with slow-twitch muscle fibers.
Muscle Building Tips for Huge Muscles
Following these tips will help you get huge muscles in no time! Just remember to be patient, stay consistent, and train hard. If you do that, you’ll achieve the results you’re looking for.
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