words Alexa Wang
Are you trying to fiure out how to
get big quickly? Read this article to learn the tips you need to learn to get
Exercise is beneficial for a variety of reasons. It improves
your health, increases your energy levels, and adds years to your life.
And while those are all excellent reasons to pick up a set
of weights or step on a treadmill, sometimes the biggest motivator is improving
your body. There’s nothing wrong with that, either!
Whatever gets you motivated and in the gym is what you
should focus on. If you are trying to build your body, you might be wondering
how to get big quickly. Are there steps you can take to see results faster?
Any exercise is good exercise, but there are adjustments you
can make to your lifestyle and your fitness regimen that will allow you to
reach your goals in less time.
Read on to learn more.
1. Prioritize Sleep
If you’re among the 1
in 3 adults who don’t get enough sleep, it’s time to change that! You
may think that your body builds muscle while you’re working and moving, but it
actually does it while you’re sleeping.
During the day, your body has far too many tasks to handle
to add building muscle to the list. When you do strength exercises, your muscle
fibers are damaged. Your body then rebuilds them while you sleep, making them
stronger than they were before.
To get the most out of your rest, you should be aiming for 7
to 9 hours of sleep per night. Anything less than that and you’ll be setting
yourself back in your progress.
2. Increase Your Caloric Intake
Diet is made out to be an extremely complicated thing when
in reality, it’s quite simple. If you want to lose weight, you need to consume
fewer calories than you burn. On the flip side, if you’re trying to gain
weight, you should be eating more calories than your body is using.
Your muscular system is one of the heaviest parts of your
body, meaning that while you build it, you should be gaining weight.
By not eating enough during this process, your body will
move building muscle down the list of priorities. Start by adding 250-500 extra
calories to your daily intake and adjust as needed.
3. Eat the Right Foods
When increasing your caloric intake, you shouldn’t be eating
just anything. You need to be powering your body with nutrition! That way, it
has all of the tools it needs to build a bigger, stronger you.
The bulk of your calories should come from protein, about 1
gram of protein per pound of body weight. So if you’re 170 pounds, you should
be trying to eat 170 grams of protein per day. This is about the maximum amount
that your body can use.
The rest of your diet should consist of carbohydrates and
healthy fats. It can be tempting to eat unhealthy foods to get your calories
fast but remember that the higher the quality of fuel you put into your body,
the better it will run.
4. Increase Your Training Volume
Your training volume is calculated by multiplying your
number of reps by your number of sets. The most efficient way to build muscle
is to keep the intensity of your lifts between 50 and 75% of your max.
For example, if your one-rep max is 100 pounds, you’ll want
to lift between 50 and 75 pounds during your weight training.
While you’re lifting, aim for three to six sets of 10 to 20
reps to maximize results.
5. Lift Every Other Day
This may seem counterproductive, but the opposite is true.
Your body is a highly efficient system – it will maintain an increased rate of
protein synthesis (muscle building) for 48 hours after a strenuous exercise.
Remember, your body focuses on reparative processes like
muscle building when you’re at rest, not when you’re working out. Overworking
yourself can lead to fatigue and other setbacks, 3 or 4 days of weight lifting
per week is plenty!
6. Focus On the Big Five
When you’re just starting out with weightlifting, any
exercise will be beneficial. Even still, it’s good to create good habits as
early as possible. By focusing on the big five of weightlifting, you’ll build
This means focusing on the largest muscle groups (chest,
back, and legs) with the five most efficient lifts: squats, deadlifts, bench
press, overhead press, and rows.
Also, try your best to only give yourself about a minute
between sets. This will trigger hypertrophy, the process your muscles use to
7. Consider Supplements
Supplements can be a tricky subject. With so many on the
market, each claiming a myriad of miracle results, it’s easy to take a wrong
turn. That’s why it’s important to do your research and consult your physician
before introducing any new substance into your body.
However, there are a few proven products that can help you
on the road to muscle growth. Whey protein mixed into a pre-workout shake, for
example, is a great way to give your body a boost without downing the enormous
amount of sugar included in a lot of weight-gain drinks.
You can also consider a cycle. Visit https://supplementor.com/fitness/post-cycle-therapy-pct-your-comprehensive-guide-to-post-cycle-therapy/
to learn all about post cycle therapy.
These Tips on How to Get Big Quickly to Build Your Ideal Body
It’s important to remember that even though you now know how
to get big quickly, you need to be patient with yourself as you progress. You
shouldn’t expect overnight results, your body needs time to grow and change.
Enjoy the process, work hard, and most importantly, get
plenty of rest and nutrition, and you’ll see results in no time! But if you
truly want to change and improve your body, you need to think of exercise as a
lifestyle rather than a task.
Focus on optimizing your health as well as your appearance
and you can’t go wrong!
Looking for more tips on improving your body and overall
health? Be sure to take a look at our blog!