In order to achieve rapid muscle growth, it is mandatory to have a good understanding of how the human body works and grows. There are endless exercises ranging from swimming, jogging, soccer to those like weight lifting, dumbbells, etc. So is there a difference between these exercises? Will you be able to build muscle if you increase your swimming session from half an hour to 1 hour? Not likely. There is a trick to building muscle fast, and before you fully appreciate it, or even believe the idea, you must be aware of the fundamental principle behind the human body’s strength and health building processes.

The exercises that we see, hear or do ourselves are basically of two types;

1. Aerobics: Aerobic exercises strengthen the heart muscles. That is the basic reason for making them. These exercises are performed to promote full body fitness. Aerobics means ‘with air’ or more specifically ‘with oxygen’. During these exercises, the intensity level is kept moderate; the heart constantly increases its rate of pumping blood throughout the body. These exercises focus on ensuring that the muscle tissues of the body receive an ample supply of oxygen. The consequence is less fat and healthier, stronger muscles. But these do not increase muscle mass. They train muscles to stay active and flexible. Exercises like jogging, swimming, jumping rope, specially designed aerobic workouts, etc. they fall under this heading.

2. Anaerobic: These are the exercises that build muscle. The word anaerobic means ‘without air or oxygen’. So how does an exercise without oxygen work? That is how; These exercises have a high level of intensity. If you tone your arm muscles with a 5p pound dumbbell on a regular basis, that’s aerobic. If you lift the maximum weight possible on your dumbbell and then work to increase that maximum, you are opting for anaerobic exercise. Anaerobic exercise contracts the muscles of the body to such an extent that the body in its current condition cannot supply oxygen. The body then takes advantage of the glycogen stored in it and converts it into lactic acid. This lactic acid gives the muscles the energy they need, but it also creates an ‘oxygen deficit’. Now your body and muscles know that there was not enough muscle and energy and you had to resort to an emergency measure. Lactic produces a burning sensation in the muscles that most people feel at the end of their intense workout. The muscle tears a bit as a result of this intensity, but this damage is the stimulus the body needs to build stronger muscles and more mass.

Now, in light of the above, you know that you can turn your existing aerobic routine into an anaerobic one by increasing the intensity. You also know that aerobic exercises will improve your health and figure, but will not improve your physique. In order to build muscle and as quickly as possible without compromising his health, he has incorporated the following into his routine;

1. Progressive overload: this means that with each workout, you increase the size of the weights you lift.

2. Maximum lift: if you want to see rapid muscle growth, raise your full potential. Maximum potential means the biggest you can lift without causing unusual or unnatural pain to your body. Make sure you are supervised by a trainer.

3. The exercise should be short but intense: keep your exercise routine short but intense. It should exhaust its full potential. For example, you should lift heavier weights, but reduce the number of repetitions.

4. Watch your diet: Diet is essential for healthy muscle growth. Since your goal is rapid muscle growth, be sure to take in plenty of protein. Eating a protein-rich meal half an hour before training ensures that your body has a healthy supply of amino acids that it can use to heal and build muscle immediately once your workout is over.

5. Rest and sleep: the breaks you give between workouts should increase as you increase the intensity of your workouts. Similarly, you should increase your sleep hours to maintain at least 8-10 a day for healthy muscle growth.