7 Steps to Build Muscle Fast At Any Age

Get our Fit Father Old School Muscle Building Program here → https://www.fitfatherproject.com/youtube-osm-program
Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/youtube-ff30x-program

Subscribe to our channel here → https://goo.gl/wxghQ5

Our free resources:
5 Best Muscle Building Exercises → https://www.fitfatherproject.com/youtube-5-muscle-builder-optin
1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/youtube-1-dmp-optin
24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optin

In today’s video, we’re diving into the 7 simple steps to building muscle fast. No matter what age you’re at, these are the 7 fundamentals that will get you the fastest gains in a way that is safe, sustainable, and effective.

STEP #1 Progressive Overload Training (1:10)

The best training method for muscle building starts with an understanding of muscles themselves. Muscles grow by continuously compensating for the stress we put on them during workouts. So, to build muscle fast, we need to consistently lift heavier weights as often as safely possible.

Picking the right training plan (2:25)

Now that we know the theory let’s look at the practice. And the key here is creating a plan that balances both the stimulus and the recovery. The workout stimulates the muscle-building response and the recovery period is where we give muscles the proper nutrition, supplementation, and rest to see the fast gains we want.

STEP #2 Maximize Recovery (5:49)

As we talked about, the recovery period is where your muscles actually grow. So for fast muscle building, we want to make sure we’re getting the most out of it. And believe it or not, the most important focus here is your sleep. If you’re not getting at least 7.5 hours of quality sleep each night, your muscle gains will suffer.

Recommended Video: How to Sleep Better: 6 Tips
https://www.youtube.com/watch?v=ddPjWfWnbxI&t=1s

The next concern here is dealing with our stress levels. If you’re looking for the fastest muscle gains possible, the stress hormone cortisol is one of the biggest enemies for muscle building.

Recommended Video: Stress Management
https://www.youtube.com/watch?v=otM4rl9k9Ow

STEP #3 Nutrition for fast muscle building (8:00)

When it comes to muscle building nutrition, protein is hands down the most useful macronutrient. Your ideal protein target for fast muscle building is around 0.8-1g of protein per pound of body weight (1lb=0.45kg). We suggest spreading this out into roughly 4 meals throughout the day. We’ll also discuss how to incorporate healthy fats and carbs for a fast muscle building diet.

- Discussion on healthy fats (9:09)
- Discussion on healthy carbs (9:45)
- Discussion on calories (10:35)

Free Calorie Calculator: https://docs.google.com/spreadsheets/d/1uTgdg9q3I-zz18w34MG3br8vCbpkW-kxLnWw46qxjdI/edit?_ga=2.214412631.1522757133.1537670343-44749779.1516729669#gid=1665600728

STEP #4 Proper Supplementation (11:37)

While the majority of muscle-building supplements aren’t worth your money, there are some key supplements that will help you build muscle fast.

- Creatine Monohydrate
- High Quality Protein Powder
- Fish Oil
- Quality Multi-vitamin
- Vitamin D3

STEP #5 Progress Tracking (14:22)

As discussed earlier, progressively lifting heavier weights as you get stronger will build muscle faster. So we need a tracking method where you actually write down all your weight increments, eliminating any guesswork. It's also a good idea to take a monthly picture to visually log your progress.

STEP #6 Vary Your Routine (16:26)

It's a fact that our bodies will adapt to the same routine over time. So, for fast muscle building, you want to occasionally mix things up to avoid stagnant results. As you'll discover, it doesn't have to be dramatic, but there are some simple tweaks we can make to keep things working.

STEP #7 Expectation Setting (17:51)

While these 6 steps will help you build muscle faster, it's not an overnight thing. And if you set unrealistic expectations, there's a good chance your motivation will tank, and you might fall off track.

If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/youtube-osm-program
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/youtube-ff30x-program

Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

Видео 7 Steps to Build Muscle Fast At Any Age канала Fit Father Project - Fitness For Busy Fathers