How to build muscles

How to build muscles

Table of Contents

Many young peoples want good looking muscles. They want to impress others with their muscular bodies. Especially young boys or men they have a craze for good-looking large muscles.
There are many benefits of having good muscles. Some of the benefits of muscles are described below.

Muscles benefits

Good-looking muscles always impress peoples especially girls. Muscular guys often have girlfriends. A muscular man can give more happiness to women as compared to a normal guy(you know what i mean). With big and large muscles a person often feels comfortable. With a muscular body, a person can defend himself properly in a bad situation. Peoples often hesitate to quarrel with muscular people. There are many other benefits of a muscular body like health benefits, a muscular and powerful person often have good health. They can perform physical tasks very well as compared to a normal person. In games, muscular guys always perform better than skinny guys. That is why in most games athletes are also trained for the muscular body so they can perform well in-game against their rivals.

Muscularity increase the performance, health, and fitness of a person. A healthy and fit person is more protected from dangerous diseases like heart diseases, high blood pressure problems,s or low blood pressure issues as compared to an unhealthy person who can be a home to different diseases. 

Getting a muscular body is not as hard as some peoples consider. You just need some knowledge and effort with a plan. By making some good effort you will get a muscular body fast. Here I describe important tips about how someone easily and simply can get a powerful muscular body.

Here are some tips to build big muscles fast.


Join a good gym

The gym is the best place where you can work out for a muscular body. In this place, you will get equipment that is necessary for building a muscular body. In this place, you will find peoples with awesome muscles. 

Always choose the gym which is within your budget. Before joining the gym first investigate that this gym is good for you or not. And the main thing you need to check is that is this gym has all equipment that is necessary for building muscles. Gym with the necessary equipment will help you to do different types of exercises.

 Don’t join a very old type of gym because these gyms often have less or old equipment. Old equipment might not work well for muscle building and can cause accidents during training.

Always follow the good plan

A good plan is very necessary for the success of every work in life. Make or get your workout plan. You will need a good workout plan to do the exercise properly. A good workout plan will help you in building muscles fast. 

You can get a workout plan from different sources. You can take help from a gym coach he will help you in making a workout plan. He will also guide how to do exercises. By also taking help from experienced gym buddies, you can make a workout plan. Internet is also there for your help. In today’s world, almost every piece of information is available on the internet. Just use it and get your plan.

Do Strength/weight training

Some peoples make mistakes by doing just cardio. After some time when they don’t see big muscles then they start taking stress. But I want to say that for building muscles strength training or weight lifting is best for you. Perhaps weight training or strength training is the best exercise for muscle building.

 Do weight or strength training for huge, lean muscles. These types of exercises will build more muscles as compared to other types of workouts. Every bodybuilder in the world does this type of exercise for big muscles. You can also do other types of exercises along with strength or weight lifting.

Lift heavy

You can lift two types of weight heavy or light. If you want to build big and strong muscles and also want strength. Then you need to go for heavyweights. 

By lifting heavy weights your muscles will endure more tears in their fibers and as a result, when protein will repair your muscles they will get bigger. 

After getting heavy lift advice most peoples will start lifting too heavy and that is not recommended. Heavy means a weight that can bring you to fatigue after 6 to 15 reps. To fatigue mean when you will not continue to do more reps or comes to the brink of failure.

Take proper rest b/w sets

During exercise, you need to take a rest. By taking rest your muscles will recover. 

I see a lot of guys who take too much rest. I often see them busy talking with gym buddies or using mobile. Don’t make this habit. 

Take 30-90 s rest between sets. It will help you in building muscles. By taking 30-90 s time b/w sets your body will make more muscles building hormones like testosterone and human growth hormone. These hormones will help your body to build awesome and big muscles.

Do not neglect any body part

Every muscle of your body wants similar behavior. You can’t train only a specific muscle. This will affect your body shape badly. Because when you will train a specific muscle again and again then this muscle will develop but your other muscles will be just like “we are gone”. I have seen many peoples neglecting their muscle parts. 

That is not good for them and for those who mostly skip their legs days. Leg days skippers often have a weak lower body. With weak and thin legs their appearance looks strange. Just make sure you are training every part of your body. With this, all muscles of your body will develop equally and fast and your appearance and strength will become good.

Take days off

You don’t need to work out for 7 days. This type of routine will not help you to build muscles. Because your muscles also need rest. And by taking one or two days off from the gym you will provide your muscles rest.

 Rest is very crucial in muscle building because during rest muscles build and recover themselves. They get bigger during rest, not during workouts. During the workout, our muscles break and during rest, they recover and get big.

Don’t skip breakfast

Don’t miss your breakfast. Many peoples have the habit of not eating breakfast. Missing breakfast is not good if you want to build muscles. By eating your breakfast on time you will get energy and necessary nutrients. This energy will keep you full until your next meal. 

When eating healthy at breakfast will become your habit then you will automatically start avoiding unhealthy foods. It is your choice what you like for breakfast eggs, yogurt, or other healthy food.

Consume protein after a workout

Protein is your best friend if you are looking to build muscles. This nutrient helps more in building muscles than other nutrients. Consuming it is mandatory if you want to build muscles. 

It is very necessary to consume 20-30 grams of protein after a workout. Many peoples don’t know this. And they don’t take protein after a workout and that can cost them. If you don’t take protein after a workout then instead of getting huge muscles your muscles will start shrinking. 

Weight lifting breaks our muscles. To recover and get big our muscles to need protein. Protein repair and make our muscles big. 80% of our muscles are made up of water and protein.

 These food sources of protein are famous for muscle building:

  • Chicken  (chest 100g = 31g protein)
  • Eggs  ( one whole = 6g protein)
  • Fish  (salmon 227g = 50g protein)
  • Meat  (113g = 31g protein)
  • Turkey  (113g = 31g protein)
  • Dairy foods (Milk, 170g greek yogurt = 17g protein)
  • Seeds, peanuts, lentils, chickpeas, beans
  • Supplements like whey or casein

Eat high calories

If you want to build muscles then you need to consume more calories. You will need more calories to support your training and to build muscles.

Everyone knows Dwayne Johnson “The rock” a famous actor who claims that he eats 5000 calories daily. This must be true because he has muscles just like 5000 calories. So if you want to build huge muscles just like rock then consider increasing your calorie intake.

You can get these calories from these main micronutrients i.e protein, carbohydrates, fat. These micronutrients especially protein plays a crucial role in building muscles. You need to eat 2 grams per kg of protein per day if you want to build a good-looking muscular body. It means if you are 90 kg then you need 180 grams of protein. 

Take protein, carbs, and fats

These main micronutrients will provide you energy for your muscles. Always eat whole grains carbs and avoid refined carbs. 

Try to take healthy fat foods. Healthy fats will help you to lose unhealthy fats. These fats will digest slowly and will create health benefits. Always avoid unhealthy artificial trans fats. These fats are not good for your health.

The most recommended ratio of getting calories from macronutrients like protein, carbohydrates, and fat is:

  1. 30-35% calories from protein
  2. 55-60% calories from carbohydrates
  3. 15-20% calories from fat

Eat whole food

Whole food that comes in its natural form is best for your health. These types of foods will help you to get fit and healthy. Your muscle’s size and shape will improve with these foods. 
Examples of whole foods are fish, poultry, eggs, fresh meat, vegetables, fruits, rice, oats, etc. From these foods, you will get all healthy micronutrients.

Avoid Processed food

Processed food often has added sugar, refined carbs, and unhealthy fats. These will produce unhealthy effects on your body. Your body doesn’t need them for good health. By decreasing their consumption you will avoid unhealthy effects.
 Examples of processed foods are pizza, biscuits, cookies, cereals, ketchup, etc.

Eat after 3 hours

If you want to build muscles then you need to take care of your eating routine. Most bodybuilders eat a lot of meals during their day. They often eat five to six meals a day. consuming protein-rich food after 3 hours is very beneficial for muscle building.

If your goal is to build muscle fast then you need to eat more often. It will be good for you if you eat 4 to 6 meals a day. This routine will provide muscles all essential nutrients on time. Eating after every 3 hours will provide energy to the muscles and your muscles will become bigger and bigger.

Eat fruit and vegetables

Fruits and vegetables are very good for a healthy and fit body. Fruits and vegetables contain all types of healthy nutrients. By eating fruits and vegetables with meals, you will get all the essential vitamins, minerals, antioxidants, and fiber. These have very important in building muscle fast.

Drink more water

Water is very essential for a healthy body. By keeping yourself hydrated you can get big muscles because our muscles are made up of 80 percent of water and protein. 

Water plays the main role for keeping the body hydratedWater transport essential micronutrients to all muscles. So your body muscles get all nutrients that they need to build themselves. 

Water will also help you to removes the waste from the body. With water, your muscles will become more active and their performance will increase.


You can use protein supplements to increase muscle mass. Most bodybuilders use supplements to boost performance and muscularity.
 But there are some problems with these supplements. Mostly these supplements come with huge price tags. These supplements can put a financial burden on a person with a low salary. 
Most health experts recommend natural foods over supplements. Try to prefer common natural nutrient-rich foods. These foods will provide you more benefits with less price. (1)
But if you think you can afford supplements then supplements are also a good choice for muscle building and for nutrition source. Here is the most selling protein supplement on amazon.

Sleep well

Lack of sleep can cause trouble for you. A study in 2018 found that a single night without sleep can trigger muscle loss in the body. So you know if one night can cause such an ugly effect then what will happen to your muscles if you have a habit of sleeping less. 

Lack of sleep can cause not just muscle loss but it can make you the patient of different diseases. These diseases can close the path of your muscle building. 

With good sleep, you can get many health benefits. Your muscles will boost up in size if you take proper sleep. Proper rest or sleep is very essential for muscle building. Our muscles recover when we sleep or take rest.

 Muscle builders sleep very well for muscle benefits. They always give importance to sleep just like they gave importance to workout. 

For getting full benefits from sleep you need to sleep for 7 to 8 hours. With proper sleep, your muscles will get bigger. And your path of getting a muscular body will become clear.

Bottom line

These tips are best for you if you are looking to build muscles fast and in a healthy way. Always keep your health situation in your mind before doing any hard physical activity. If you have any health condition then talk with your doctor and respect his advice.

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Rana Muhammad Sarfraz is a 25-year-old writer. He loves to read and write. These are his best hobbies. He has a degree in bachelor in arts. Physically, Rana is in athletic shape. He is a 5ft 10-inch man with brown skin, black hair, and black eyes. Rana’s best friend is his brother Dr. Omer. Who also help him in his work of article writing.

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