Do you want to build muscle quickly but don't know where to start?
Every year, do you try to get into sports to tone your body but quickly give up because you don't see results? You don't know which exercises to do, how long to do them, and how? Do you need advice?
Don't panic, we're here to help. In this article, you'll find a program to build muscle quickly in just a few weeks. We'll cover three key aspects of bodybuilding: training, nutrition, and recovery.
So here we go! Set your goal and get started on your fitness program! It's time to get working out!
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How to train to build muscle quickly?
Which exercises should you choose?
Focus on multi-joint exercises that work multiple muscle groups . They allow you to gradually and comprehensively develop your strength and muscle mass. In contrast, isolation exercises only work one muscle. For beginners, multi-joint strength training exercises are more comprehensive. Remember to work all of your muscles.
For your back , there are a wide variety of exercises you can do at home or in the gym. We'll tell you about the best ones in this blog post . Choose a rowing machine, an elliptical trainer, and weights.
For your thighs and glutes , focus on squats. This is a classic multi-joint exercise. Whether you do it with or without weights, it works your thigh muscles, glutes, calves, lower back, and abdominals.
For arms , think military presses and push-ups.
How to find the right intensity for your exercises?
To gain muscle mass in just a few weeks, focus directly on weights. Start with a light load and gradually increase according to your skill level and abilities. Consider incorporating cardio or HIIT (high-intensity interval training) into your workouts to warm up your muscles, boost your metabolism, and improve your endurance, breathing, and heart rate.
To build muscle quickly, aim for 3 or 4 sessions per week. Whether you're in the gym, outdoors, or at home. The concept of intensity is very important to achieve results quickly without injury. As a general rule:
- Find your maximum load : that is, the heaviest weight you can lift with perfect technique.
- Find your ideal weight : on average 70% of your maximum load.
- Do 4 to 6 sets of 15 repetitions.
- Stop for 60 to 120 seconds between each repetition to avoid damaging your muscles.
The technique.
To avoid injury, you must perform each movement properly. Not sure? Here are 3 solutions:
- Scan or read the instructions. In the gym, you usually have access to QR codes on the machines that explain how to use them properly and how to perform the movements correctly.
- Ask for advice! Don't hesitate to ask a regular at the gym; they'll be happy to help.
- A simple internet search will tell you how to position yourself properly to avoid injury.
Don't neglect conditioning.
Warming up beforehand conditions muscle fibers and joints and reduces the risk of injury. Stretching should not be neglected at the end of the session. To prevent muscle soreness and in the long term improve your flexibility and range of motion. Warming up and stretching are two essential phases to avoid injuries and optimize your performance.
Progression: should you vary your training?
Obviously, you have to listen to your body and go at your own pace; building muscle takes time. However, you must always keep your progress in mind. Is a weight becoming less and less challenging to lift? Move on to the next weight or increase the number of sets.
You can keep a “track record” of your workouts. This will allow you to track the muscle groups worked, the intensity, and the weights lifted. It’s a great tool for staying motivated and tracking your progress.
To avoid stagnating and getting bored, regularly try to change exercises, weights, and machines to constantly improve your performance.
Want to learn more about muscle stagnation? Feel free to check out our article on this topic .
How to optimize your recovery to gain muscle quickly?
Sleep: the athlete's secret.
During a weight training session, muscle fibers are damaged and break down. It is during the recovery phase that muscles rebuild. The fibers then become stronger and gain volume. This is called mass gain.
Recovery also aims to give the body time to eliminate toxins produced during exercise.
Sleep periods are therefore essential to allow the body to recover. Sleep 8 hours a night whenever possible; it's ideal for building muscle quickly!
To improve your sleep, here are some tips:
- Listen to your sleep cues so you don't break your cycle.
- Free your mind, write down your to-do list for the next day before going to bed, for example.
- Eat 2 to 3 hours before going to bed.
- Don't drink too much before going to bed to avoid waking up during the night.
- Forget screens and blue light.
Other tips to discover in our article on this subject .
What is active recovery?
Effective in preventing muscle soreness, you can do active recovery exercises on your rest days. This involves practicing sports (yoga, walking, cycling or swimming for example) but at a low intensity and for no more than 30 minutes . This will allow you to oxygenate your muscles and relax.
What should you change in your diet to build muscle quickly?
Eat more.
Your diet is also important to see results quickly. You need to eat enough to have enough energy to exercise and see your body transform.
Our calorie needs are determined by our basal metabolic rate and by the activities and expenditures associated with it. When we exercise, we consume more calories. Therefore, you need to consume at least what you expend during your workouts, otherwise you'll get leaner than you build muscle.
In addition to your 3 meals a day, you can add 2 to 3 protein snacks to boost your metabolism and muscle growth. This is the easiest way to increase your calorie intake.
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Hydrate yourself.
Hydration is absolutely essential for athletes. Aim for at least 2 liters (in addition to your training hydration) per day.
Focus on protein.
Increasing your protein intake is obviously essential for faster muscle growth. In fact, in the body, proteins form the basis of our muscle fibers, yet these fibers are the ones that are damaged during every sporting activity. Proteins will therefore help rebuild the muscle during the recovery phase.
Expect to consume about 1.7g of protein per kilogram of body weight per day. For example, if you weigh 55kg, you should expect: 93g of protein per day.
Now you have all the cards in hand to be able to build muscle quickly!
So, are you ready to get back in shape?
