There's a reason people say Rome wasn't built in a day, and the same goes for your body. There's no hard and fast rule behind the speed of muscle growth. But that doesn't mean you can't begin to see results within only a couple of weeks with the right workout routine, diet and sleep schedule. In order for muscle to grow, your body has to experience a level of tension it hasn't encountered in the past. Enter: strength training. There are several components that promote muscle gain (aka hypertrophy). These include muscle tension, muscle damage and metabolic stress, according to the National Academy of Sports Medicine (NASM). Muscle damage is the micro-tearing of your muscle fibers, which triggers an inflammatory response. Metabolic stress is the result of the buildup of metabolites like lactic acid. Unlike muscle tension or damage, you can't really see or performance enhancer for men feel metabolic stress. Over time, your body will adapt to these three stressors, building stronger (and bigger) muscles.

Now that you've got the basic physiology of building muscle down, you need to consider the specifics behind your exercise. Hypertrophy exercises usually involve 3 to 4 sets of 6 to 12 reps, and you'll gradually add more weight to your exercises with each workout session, according to the NASM. After all, the best workout regimen is one you can stick to. Typically, you want to strength train about two days per week for optimal health, according to the U.S. Department of Health and Human Services. To make time for the training needed for muscle gain, you may want to spread your workouts over three days per week instead, although more research is needed to determine if three days of strength training results in faster muscle-building than two days, according to a 2016 study published in Sports Medicine. For instance, if you plan to strength train twice per week, consider devoting one day to a push routine and one day to a pull routine, according to the NASM.

Select a variety of exercises for your push day that target each of these muscle groups. Several examples include: barbell bench press (chest), dumbbell shoulder press (shoulders) and triceps cable extensions (triceps). Pull exercises can include barbell rows (back) or cable biceps curl (biceps). Finally, let's not skip leg day! If you're planning to strength train twice per week, include the legs on your pull day, per the NASM. However, if your schedule allows you to strength train for three days each week, work your legs on the third day. Try exercises like squats, deadlifts and lunges. Creating a consistent workout routine and increasing the weight or sets and reps of your routine can help promote hypertrophy. Fueling your body is another key element to muscle gain. Extra calories are helpful to spur muscle gain, according to the Academy of Nutrition and Dietetics, but that doesn't mean it's pizza and candy for dinner every night!

Let's take a muscles with sufficient glycogen. Another key process that is disrupted with sleep deprivation is the release of human growth hormone (HGH), one of the main compounds that help your muscles grow, according to the ISSA. When you sleep, your bloodstream fills with HGH, repairing muscle damage and building new muscle fibers. A few easy measures can help you get the best sleep performance enhancer for men building muscle fast. The National Sleep Foundation recommends sticking to a regular sleep schedule, avoiding alcohol and heavy meals before bed and creating a regular bedtime routine that includes powering down electronics. Getting enough sleep replenishes your muscles with glycogen to fuel your workouts. Your body also releases human growth hormone while you sleep, helping your muscles repair and grow.