How to Get Fit in 2022 | Step by Step Muscle Building Guide

The Past Couple of years were very hard for all of us due to Covid, Lockdown and other stuff. But this is 2022 already and I am on my way to build a better, stronger and healthier looking body and I want all of you to join me in this journey to achieve a God like physique.

If you wanna gain size, build muscle mass have an aesthetic looking beach body then you have to focus on three things.

• Training
• Nutrition
• Recovery

If you have all three in check then you can build that muscular frame and pack on some insane amount of muscle mass period.

But I know you must have heard it a million times, and honestly there's no way around this. If you are looking for some protein injections for muscle gain or some muscle building pills that will help you build muscle in 2 weeks than that's not gonna happen period.

You have to be consistent and take small steps every single day which will pull you closer to your Muscle building and Fat loss goals.

HOW TO BUILD MUSCLE IN 2022

So let's divulge into how to gain muscle mass fast and get that muscular and aesthetic body of your dreams.

1. TRAINING OR WORKING OUT

So starting off from our very first pillar of Muscle building which is training or working out in itself.

The number one thing that I wanna share is... Most often we tend to think that the more is better, but let know more is not always better, and especially in training more is certainly not better.

Our goal in the gym or weight room is and should be to stimulate the muscles and not annihilate them. So you can say the right amount of training or workout volume is always better to gain muscle faster.

How to know if you're doing it all that it takes and working out in the right manner to build muscle fast. Let's dig deep into all the major or essential training methods, if not all the training or working out methods out there.

MUSCLE HYPERTROPHY

What is Muscle Hypertrophy?

Muscle Hypertrophy is an increase in the size of cells (or tissues) in response to various stimuli.

Simply put, it's muscle growth or the process of gaining muscle size by providing the right amount of stimulus.

The more you chase muscle hypertrophy, the bigger your muscles will get.

Ways to achieve Muscle Hypertrophy are

• Increase the amount of weight lifts per workout session (in Months or Weeks)
• Increase the Time Under Tension
• Increase Your Training Volume

If you're someone like how I was in the past and solely focus on lifting heavy weights thinking that it's the only way to progressive overload or achieving muscle hypertrophy then let me give you some other options for getting muscle hypertrophy.

You can either increase the amount of weight you lift per workout session or increase the damage you inflict on your muscles to build more size and subsequently gain more muscle strength.

For example, if on Monday you did 100 KG bench press with 8 reps then on next Monday either try to increase the weight in small amount like 102 KG and try to lift close to 7 reps.

Or you can utilize the Time Under Tension technique in muscle hypertrophy training.

You can lift the same amount of weight i.e. 100 KG but this time try to move the weight slowly (concentric or eccentric). By doing this you're incurring more tension to your muscles which will create more damage to muscle tissue and help you build more muscle mass.

It all boils down to increasing your overall workout volume.

You can try these Muscle Hypertrophy Workout plan.

1. Build Muscle at Home with this 45 minutes upper body workout without equipments
2. 5 Days Workout Plan for maximum muscle growth

COMPOUND LIFTS

More times than often we overlook the benefits of compound lifts and focus on isolation moments, saying that compound lifts are more conducive for injuries.

But if compound moments done right, with proper technique and form then this could become more bang for your buck, meaning it'll help you put on muscle size way faster than any other isolation exercise can.

Reason why compound lifts are more likely to help you pack on muscle mass way faster than any other exercise can is these lifts (compound exercises) train more than one muscle or muscle group of your body at a given time.

The more muscles you can recruit during an exercise, the more damage they will incur subsequently building bigger and stronger muscles.

Top Compound Lifts are

• Deadlifts
• Squats
• Bench Press
• Overhead Press
• Standing Bent Rows

Start incorporating these moments into your current workout routine and gain muscle mass faster.

HIIT (HIGH INTENSITY INTERVAL TRAINING) TRAINING

Reason why HIIT Training is good for achieving your dream physique is, it helps circulates more blood throughout your entire system.

No matter if you're on a fat loss program or a muscle building program each and everyone can benefit from doing High Intensity Interval Training or HIIT in short.

Let me share my personal experience with HIIT Training.

I used to be a big believer that Cardio is only for those who wants to lose fat, and for me Muscle building was the goal, packing on some serious amount of muscle mass.

So I skipped cardio all together but as I gained my knowledge in working out and fitness in general then I realized the importance of cardiovascular exercise or training.

It improves your cardiovascular health, mood, raises VO2 max, boosts energy, improves endurance moreover it helps circulates more oxygen and other essential nutrients throughout your entire system via blood and help you gain more muscles.

Remember HIIT is essentially doing the work in a confined time, like you can take 2-3 exercises (weighted or non-weighted) and make a circuit out of them and perform it.

Or you can try some sprinting. Personally I prefer Jump Ropes, they are cool, fun to work with and get the job done in short amount of time moreover I enjoy doing it so I stay consistent with it.

With jump ropes I sometime throw in some burpees or battle ropes in it.

You should chose something which you can stick to.

2. NUTRITION

So you've got the training part right, now it's about nutrition. What I believe is that, if you fix your nutrition or diet than chances of you achieving your dream physique will get around 80%. This shows how nutrition alone plays the major role in muscle building or fat loss.

I am not gonna bore you with same old talk over and over again, but just remember this.

HOW MUCH PROTIEN YOU NEED TO BUILD MSUCLES?

0.8-1 grams of protein per pound of body weight is necessary to build muscles fast and naturally.

WHAT ABOUT CARBS AND FATS?

Aim for adding good complex carbs and healthy fats in your diet. Never neglect fats thinking they might get you fat. Fats helps you in so many ways building muscle mass by keeping your good cholesterol in check and boosting your testosterone levels to build muscles.

Just keep in mind to add Protein, Carbs and Fats in your diet so that it stays within your daily Caloric Intake.

VITAMINS AND MINERALS

If someone asks me what would I chose first, having more protein in my diet or getting all the vitamins and minerals that my body needs? I would without a doubt go with the later option first.

Why? you may ask! The reason is if you don't have enough vitamins and minerals in your body then your are not going to absorb all the macronutrients (Proteins, Carbs and Fats) you get throughout the day.

Lemme give you an analogy. If there's a fuel tank in your car and it has a big layer of grit and you try to add oil in it what will happen?

It will get full without reaching its full capacity.

But if you go on and clean the grit and then add fuel in it then it will store all the fuel. Now you've unlocked the fuel tank's full capacity to accommodate more fuel.

In that same manner consider your muscle cells as fuel tank and these vitamins and nutrients as unlocking key. So if you provide your body with all the essential vitamins and minerals it needs then you will unlock the doors to the muscle cells and then if you feed your cells with those protein, carbs and fats they'll be more efficient in absorbing all that.

Helping you build muscles fast.

Read More on What are the Nutrients your Body need to build Muscle?

3. RECOVERY

What are the best methods to recover your muscles after an intense workout at the gym or at home?

Nothing can beat a good sleep. If you want to increase the amount of muscle mass in your body then a good 7-8 hours of sleep is a must. The heavy workout you do at the gym break down the muscles but what actually builds them stronger and bigger is sleep.

Keep in mind having your nutrition in check is a must to recover better and let sleep do its magic.

Other muscle recovery methods you can incorporate are Foam Rolling, Recovery Yoga and whole body massage if you may. These things will help you recover your sore muscles better after an intense workout at the gym or home.

STRESS

Keep your stress levels in check. Stress is the biggest deterrent to build or gain muscle mass.

When you're under stress, your body releases a hormone called cortisol. It basically cuts down all the muscle you have in your body, making you look smaller and weaker.

Not just in muscle building, but having stress in general is not a good thing.

So try to keep it to a minimal as much as possible.

Ways to reduce stress

• Exercise
• Go on a walk
• Be in nature
• Eat healthy according to what suits your body
• Cut off people with negative energies or emotions or try to minimize the time spend with them
• Read books
• Sleep
• Meditate
• Breathing Exercise

SOME MORE TIPS ON HOW TO BUILD MUSCLES

Fuel Your Muscles

Don't think of eating as it is or that you've to eat this to get your muscle building or fat loss goal. Eat as per your needs and requirements and what suits your body.

Try to look at it as fueling your body, just as you fuel your car with good and required amount of gas to reach your destination fast and without any hindrances.

Similarly try eating foods which elate your mood, not just help you build muscles but also make you feel more energetic throughout the day, so you can sustain better and grow your muscles or lose some fat.

Slow Down

Whether you're performing your workout in the gym or eating your meal, just be mindful of it. In bodybuilding terms this is called mind to muscle connection.

When you're repping out in an exercise, just feel your muscle contracting and relaxing in space.

When you're having your meal then eat mindfully, chew it a little longer, assimilate with all the flavors it has. This helps you absorb more nutrients from food you're eating, helping you build muscle naturally in the right way.

Track Your Workout

Keep a track of your workouts. Maintain a workout journal or simply keep a record of your exercise, number of sets and weight lifted (Do it with your major lifts, not with all the exercises). This will help you progress faster and better.

Time your workout too. If you need your body to go through a change and become better then you have to have some time constraints on your workout. Because you can't call out change if you keep doing the same old things over and over again.

Best time range to finish your workout is anywhere between 45 minutes to an hour at max.

Set Goals

How can you reach your destination when you don't know where you actually wanna go.

Have a map in your mind and set short term and long term goals.

Short term goal being, lift 1 more rep in bench press on next workout session.

Long term goal would be, gain 5 KG healthy weight in 5 months.

THE BOTTOM LINE

Be mindful whether in gym or in any other space. Set goals and achieve them.

Fuel your body to your needs and recover to help build more muscle mass fast.

Remember building muscle is a process and like any other process it also takes time.

So don't rush through it rather enjoy it.

I hope this helps you achieve your fitness goals in 2022.