How to Build Muscle in 30 Days

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When it comes to muscle building, 30 days might not seem like a lot of time, but you can make a transformation in that time provided you have the discipline.

Weight training is only one part of this process, as you also have to pay strict attention to your eating habits in addition to your workout routine. If you fail to feed your body the correct nutrients, you'll compromise your energy levels and not give your muscles what they need for optimal muscle growth.

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Protein Intake

Including enough protein in your diet is one of the most important factors in how you gain muscle.

Consume 0.6 to 0.9 g of protein per pound of body weight every day. For example, if you weigh 160 lbs., aim for 96 g to 144 g of protein daily. Some of the best healthy sources of protein include:

  • Eggs
  • Fish
  • Chicken Breast
  • Turkey Breast
  • Venison
  • Protein Powder
  • Lean Beef
  • Bison

Timing of Meals

Adjust the timing of your meals to keep your muscles supplied with nutrients and your full body supplied with fuel. Eat a meal balanced with protein and complex carbohydrates as soon as you wake up, and eat small meals every two to three hours. Small meals might look like:

  1. Yogurt with berries and flax seeds for breakfast
  2. Baked salmon with steamed Brussels sprouts and brown rice in the evening
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Water Intake

In addition to high-intensity strength training and the proper diet, consuming enough water on a daily basis is also critical in how to build muscle.

Hydrate your muscles by drinking lots of water throughout the day. The Institute of Medicine recommends that women get about 90 oz. of water a day and men get about 120 oz. Avoid high intake of nutritionally empty, high-calorie beverages, such as:

  • Soft drinks
  • Lemonade
  • Sweetened teas
  • Sugary dessert coffees and alcohol
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Lifting Weights

Perform weight training exercises that will help you build muscle mass the quickest. Stick with multi-joint, or compound, exercises, which work more than one muscle at a time. Instead of doing a full body workout each day, bodybuilding experts and personal trainers usually recommend targeting a specific muscle group each day of the week.

Chest presses, lunges and presses, snatches, dips, squats, pull-ups, push-ups and deadlifts are all examples of excellent compound movements to add to a workout routine. Make sure you move through a full range of motion with these exercises, and do not use momentum. Lift the weights steadily and lower them slowly.

When lifting heavy weights and performing intense resistance training, use a spotter for assistance. Aim for a resistance that will allow you only eight to 12 reps with good form. This will ensure that you max out your muscles with all of your exercises. Aim for three to five sets, and take 60-second rest breaks between sets. Warm up before doing any intense repetitions.

When strength training, utilize dumbbells to perform variations of different exercises, such as a dumbbell bench press. Tricep overhead dips, bicep curls, and RDL’s for your hamstrings are some other popular weightlifting movements you can perform with dumbbells.

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Rest adequately between workouts and at night.

Make sure your workout plan incorporates 1-2 rest days in between weight-training sessions.

The Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep a night. This will ensure that your muscles have time to recover and grow and that your body gets the rest it needs for optimal energy levels.

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