How to grow big strong muscles in 27 days

Strength Training for Muscle Growth

If your goal is to build up your body as quickly as possible, you're going to need to maximize the time you spend in the gym. To increase your muscle size and strength (also known as hypertrophy), start with a well-rounded resistance-training program.

For muscles to grow, you need to expose them to repeated tension by lifting weights. Then, as your muscle fibers tear and adapt, they'll grow bigger and stronger, according to the NASM. Our bodies actually adapt to tension pretty quickly, so to keep those fibers growing, you'll need to increase the weight, reps and/or sets you use for the exercises you choose.

Tip*1

Compound moves — like deadlifts, squats and incline chest presses — are among the most effective exercises for strength training. These moves trigger several different muscles at once, which means they'll burn more calories, too.

1Tip*2

Eating for Muscle Growth

What you eat in the kitchen is just as important as your training in the gym if you're going to build your body fast. The amount of calories you'll need to eat for maximum muscle growth varies from person to person. But a calorie surplus (when you eat more calories than you burn) is generally needed to grow muscle.

Focus on getting enough protein, a crucial macronutrient for building muscle. Aim to eat between 0.5 and 0.8 grams of protein per pound of your body weight to support fast muscle growth.

Protein is vital, but you shouldn't totally neglect carbs, either. They're converted into glycogen, which your muscles use for energy for all that strength training. Opt for brown rice, quinoa or sweet potatoes, which are more nutritious than refined carbs like bagels, bread or pasta.

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