How to build muscle fast and effectively? Almost every new muscle builder has this question. In fact, there are many people who have spent years to build their muscles, but it doesn’t seem really effective. All you need is a right method to follow, and this post was created for just that. Let’s get started!
General Information of Renegade Method
The method is called Renegade which I found helpful and effective in muscle building. The advantage of this method is that it isn’t harmful to your joint. Most of other workout methods will wreck your body shape after a short period, but this one doesn’t.
Have you ever heard about these advices?
You should work out at least 2 hours per day.
You have to work out within 20 minutes, twice a week.
In building your muscles, the most important part is the pump.
Each muscle group should be trained once a week.
To get the best result, you will need a gym which is full of equipment.
Doing tons of cardio is recommended to lose extra fat.
Doing crunches will help you get a six-pack body quickly.
Building muscle isn’t related to bodyweight exercises.
You should eat about 7 meals a day; eat 2 protein grams for each pound of your weight.
Carbohydrate gives you fat and you must avoid it.
While training, always do with all your power and in the highest intensity.
High reps can get rid of fat and strengthen your muscles.
Spending tons of money for supplements is necessary.
Well! All of these are LIES. Trust me, because they are what I got before; I followed them and the results were that I ran out of money, while my muscles got injuries and nothing improved to my body. I don’t want you guys to waste money and time as I did, so I share this Renegade method and hope it helps.
How to Build Muscle? Everything You Need to Know
One thing I have to say about the Renegade method before we get started is that it’s made to suit those who are busy, don’t have much time to spend, skinny body or even suffering injuries from hard exercises. It’s been done and trusted by many people, although I can’t promise that you will gain 80 pounds of muscles within 1 month. You have to follow the time and rules that it requires.
The fact is that many people have given up or just can’t complete the program, and they try to find shortcuts or easier ways to get the result. Well, don’t be like them! They aren’t strong enough to be a lion.
#1. Get Strong
Both your mind and physique have to be adapted to many levels of workouts because you can’t get a good result only by doing the same exercises every time. You have to push your adaptation further little by little. The simplest way to do that is trying to lift heavier weight or change to the harder step of your exercise. You will get stronger and bigger gradually. Remember that only heavy training can help you build muscles effectively, not light training.
It is important to set up your own record in order to force the growth of your body. For example, you can lift for about 5 to 10 repetitions on each side; after a few weeks, you add more about 10-15 pounds to each lift, or you do 5 more repetitions on each side.
#2. Set Up an Effective Bodyweight Exercise Routine
Start from the beginning
It doesn’t mean that you have to work with barbells or dumbbells right away; it would be really hard for you to complete or even tear down your muscles. So, let’s get started from the beginning with some simple and basic exercises such as split squats, chin ups, glute ham raises, inverted rows, etc. You should get used to those exercises for few months, then when you move to the harder training, your body can adapt.
Before any light or hard exercises, you should do a low-intensity exercise in order to warm up your muscles. Not only does this step help you avoid cramps or injuries, but it also can heat up your spirit.
Remember those failed things I mention above? One of them said that building muscle isn’t related to bodyweight exercises. This needs to be fixed. In fact, the muscles just can’t count repetitions, or they can’t recognize that you are lifting a weight. In fact, they can only feel the tension. To gain muscles, you have to work out harder, not longer, the time of your workouts should be limited within 45 minutes.
And remember to change your training routine into variety. If you keep doing the same thing over and over again, your body will easily get used to the stress, which makes the advantage of the exercise start to diminish. That’s why I said that increasing the weight (or changing to other exercises) is important to force the growth of your body.
Start a harder training with dumbbells, barbells and kettlebells
Machine exercises with isolated movements cannot help you use the maximum weight and power. To gain your muscles in the fastest way, you have to put your body in an excessive loaded with some hard movements. That’s because the more muscle groups you work, the more testosterone your body produces, which turns to the result of your muscle growth during your training and the whole day as well.
We recommend some compound exercises that are effective in building muscles:
Grip the bar just a little wider than your shoulder’s width. If it’s too much wider, it would have the bad influence on the balance and stability of the bar. In other words, you do the technique wrong.
If you use the barbells to do the military presses, your head is in the way when you lift your bar straight up, so you will have the problem with moving your head. To fix this, you can have your body arched while your head is leaning back during the press.
You can watch this video for details about the military press technique:
Incline Presses (using dumbbells or barbells)
It is also called as bench press which supports the arm, shoulder and chest muscles. Besides, it’s one of the most popular exercises of all time.
When the newbies just start this press, there are some important tips you must know:
Stick your hips into the bench: I have seen many people who lift their hips off the bench while pressing the barbells. This is just so wrong because your shoulders would get tons of pressure, which causes injuries to both your back and shoulders themselves.
Don’t bounce the barbells on your chest: Otherwise, it’ll hurt your chest a lot and affects your sternum. Slow it down to control the movements and keep it stable.
Choose the right and suitable weight for the lift: I have watched the situation for many times from those who want to show off or just don’t know their limit by putting too many plates on the barbells. Remember, the gym is where you come to work out, not the place to show off.
Keep your shoulders down and back in order to prevent the injuries.
You can watch this video for details about the Bench Press technique:
Someone calls it the fearless king of compound movements. You lift one barbell loaded with plates off the ground to your hips, and then you lower it back to the ground.
There are some tips you should be aware while performing deadlifts:
After each lift, don’t roll your shoulders or overextend your hips forward: This way, you avoid putting more unnecessary pressure on your spine which might cause injuries on your lumbar and spine.
Keep your arm straight through the lift.
Keep your hips slightly higher than the knees.
Don’t misunderstand between Romanian deadlift versus deadlift: I mean it! There are people who get confused with these two. If you watch and know it well, you will realize the difference that when you do the Romanian deadlift, you lift the barbells without putting it back to the ground, which is what you will do with the deadlift.
To perform the deadlifts, follow the guide of this video:
This exercise helps to strengthen your body and develop power using the hips, thighs and buttocks. The fact you may not know is that squat makes 250 muscles in your body work in full range of motion.
I realize that there are many common mistakes that people usually make while doing squats. For examples, they don’t go low enough, lifting heels with knees pointed in and back rounded. If you got one of those mistakes, fix it.
Watch this video to know how to perform the squat correctly:
It is one of the best components that should be in your training routine. It makes your whole body work, so rowing can get the better result to build your muscles. Besides gaining more pounds of muscles, you can have some other advantages from rowing such as improving the cardiovascular system, improving your mood, and strengthening the muscle and joints.
There are 3 common types of rowing in the gym, including inverted row, bent-over row and standing single-arm cable row.
Another way is buying a rowing machine to use at home. Check this video to see how easy using a rowing machine is:
#3. Let Your Body Rest
After a hard workout, your body needs time to recover, so the muscles will grow stronger. You need to sleep at least 6 to 8 hours per day. Also, you should avoid any alcohol or caffeine for a better sleep. Another thing to get a sound sleep is to avoid working out too hard or on too many days continuously, your muscle fibers can be damaged, and you will have to start from the zero.
One thing you should know is that the muscles need about 72 hours to recover from the muscle building or weight training. So, it is necessary to set up a scientific schedule for your muscle building. For example, Monday: chest and shoulders workout, Tuesday: Legs workout, Wednesday: Abs and arms workout. Repeat this circle from Thursday to Saturday. On Sunday, do nothing to let your muscle completely rest.
#4. Have a Healthy Diet
You all know that the enemy against building muscles is junk foods. You should eat only fresh, natural, wholesome food throughout your diet plan. Fatty foods like pizza, ice cream, hamburgers and other fast food are all bad things that you should stay away if you want to have a strong, healthy body.
You must have those foods in your meals:
Working out means you will have to spend many calories, so it is necessary to consume more food to get enough energy during the training. I have a trick to help you count the calories you need to consume in a day: Get your weight and multiply it with 16; it’s the total calories you need for your body in one day.
For example, if your weight is 160 pounds, multiply it with 16, it means you have to consume 2560 calories per day. Apply it for few weeks, if nothing changes to your body, multiply with 17. If the fat is more than the muscle, just decrease it to 15. Normally, it takes about 2 weeks to see the result.
Eat enough protein
A study shows that the ideal amount of protein for each day is from 1.6 to 1.8 grams per pound of your bodyweight. Protein is very important for you to build muscles. Beef is a high protein source.
Eat healthy carbs
About 2 to 3 grams of carbs per pound of your bodyweight are enough to build muscle. Also, keep in mind that you can find healthy carbs in yams and sweet potatoes.
Eat healthy fats
Fat is good if you eat it in the right amounts and right types. In fact, you need fat to maintain your body. Healthy fat helps you have a smooth skin, improve joint health and eyesight, provide vitamin A, E, D, K. You need about 60 grams of fat each day for a better healthy training. They have divided healthy fats into 3 types:
Monounsaturated fats: avocado, nuts (almonds, peanuts and cashew), etc.
Polyunsaturated fats: olive, corn, sunflower seeds, etc.
Omega-3 fats: trout, sardines, salmon, tuna, etc.
Though you need fat to keep your health, you shouldn’t eat over 30% fat of your total daily calories. Why do I write it longer than the other nutrients? Because there’re many people having wrong knowledge of fats.
Any activity you do, your body needs water to maintain and build muscles. So, drink enough water will give you the energy to work out.
How to make sure that you drink enough water? Get your bodyweight multiply with 40, and you will have the amount of water you need to drink (in milliliter unit).
Shall I suggest my ideal meals in a day?
Breakfast: Includes eggs, meat, yogurt and a protein shake, broccoli, etc. Never skip this meal!
Lunch: All green and protein such as chicken or fish, steak with salad and fruit. Perfect meal!
Dinner: You should have starch like rice or potatoes served with vegetables.
#5. Follow the Perfect Training Techniques
You might think that it’s not really necessary to say again because you already know. Indeed, there are many other tips to learn in order to build muscles safely. Here are some of them:
Do everything with tightness: When you grip the barbell, kettlebell or dumbbell, remember to squeeze before you lift it. It would be very dangerous or cause damages if you slip the weight while lifting it.
Take control of each lift and lower it within 2 or 3 seconds.
In the lowest position of the exercise, stretch your muscle a little bit but do not overdo it to avoid damages.
It’s not really okay if you feel the joint stress.
Avoid using the excessive momentum.
When you just put your feet in the gym, do not hoist the weight right away. Otherwise, you will get injuries, which severely influences the final result.
#6. Working Out with an Optimal Volume
Setting the suitable repetition to build muscles is very important. In my own opinion and experience, the repetition range from 6 to 8 is favorite. However, if you think you can do more than that (perhaps 10 or 15 reps), heavy workouts should be your foundation to build muscles.
In case you are the middle-aged man and want to get stronger, you might need more time to get a 15-repetition range. It’s all for reducing any risk of injury and protecting your joints.
However, you should spend more attention to the final number of the repetitions that each muscle group performs. And it’s been proved that the total number of repetitions which each muscle group should perform is around 30 to 60 reps.
So, my humble advice is, start your muscle building plan from the low volume and only raise it up if you really need to.
#7. Working Out with a Proper Frequency
The more often you work out, the better result you will get, just don’t perform the particular exercise that your body can’t adapt or can’t recover. You don’t have to compare to any people; you build your own muscle to get stronger and bigger. You should only have to train a group of muscles once a week to get the best gains.
Our recommendation is doing upper body exercise like pushing, pulling, hinges, squats when you go to the gym, perform them for several times a week without any heavy training or high-intensity exercises. This is the suitable program for newbies or females. You can change to the upper and lower body training separately after a few years of training.
#8. Training Hard and Training Smart
Always keep in mind that building muscles takes a lot of time, so don’t overwhelm yourself by the target to get bigger and stronger. Instead, you need take step by step to complete the whole process. Therefore, don’t be disappointed when you get a failure. You train hard to live and fight for the next day, not to die.
Therefore, if you make a mistake like overloading yourself, let your body recover by taking a rest and consuming more nutrition to fill the hole. Work out at the high levels of intensity without sufficient resting not only makes you unable to build muscle, but it’s also about your safety.
One last thing I want to share with you: the key to your success is consistency. You need it from scratch till the end of your program. Without the consistency, everything we have shared above is just useless. And don’t totally rely on muscle building supplements, simply because they are not magic.
Those are everything we want to share with you on how to build muscle effectively and safely. We hope you will have the motivation to get started and gain your purpose. If you have any question, feel free to leave it in the box below. If you find our post helpful, share it with your guys and gals.