So you want. Because you probably already know that , you’re probably looking for ways to speed up the process – I guess that’s how you found yourself here.
As a fitness, I want you to create realistic expectations. Setting your expectations too high can lead to discouragement and thus lead to you quitting before you start seeing the muscle growth you are looking for.
Buildingtakes time – a lot of time. It also requires hard work and consistency. Even if you do everything right, you can only add one to two kilos of muscle per month.
With that said, you can help yourself with some important strategies. If you are wondering how to build muscle faster, keep these eight tips in mind and you will see a consistent increase in muscle size, strength and your overall.
1. Increase your training volume
Research says that more volume usually translates into more muscle.
Volume refers to the total load you stress a muscle with during a certain training session. To calculate the volume, multiply your sets by your reps by your weight. For example, if you bench press three sets of 10 reps at 100 pounds, your volume for that bench press session is 3,000 pounds.
There is even a specificknown to best facilitate muscle growth. Lifting 8 to 15 reps for each set is the generally accepted “hypertrophy rep range.” If you are currently lifting fewer reps, try increasing your rope range, knowing that you will probably need to reduce your weights. If you are currently lifting more than 15 reps, try to reduce the rep range and increase the weight.
2. Increase your training frequency
Some research shows that exercise frequency is as important as exercise volume to build muscle. Frequency simply refers to how often you train a muscle or muscle group in a week, and the more you train a muscle, the greater its potential for growth.
This is an effective strategy, but can be dangerous if you are not careful. Increase your frequency slowly if you use this technique to build more muscle – do not jump from training your legs once a week to four times a week, unless you want to struggle with.
3. Lift heavier weights
Having more strength usually – but not always (it is possible to be less muscular but still very strong) – correlates with having bigger muscles.
When you lift heavy weights, your muscles tolerate more tears in the fibers, which induces more muscle protein synthesis (the process by which your muscles absorb protein to repair and build up).
Keep in mind that “heavy” is relative, and I’m not saying you should maximize your deadlift every week. Choose weights that are heavy enough for you to get tired of a set of 8 to 15 reps. You can also lift heavy in a lower rope area, such as 4 to 6 reps, to focus on building strength.
Returning to “fatigue” means walking until you are on the verge of failure. If you do so many reps that you end your set with an incomplete rep, you have gone too far and again “to failure.”
4. Switch to compound lifts
Compound lifts are easily the most effective, most effective type of movement for building muscle.includes those that involve movement with multiple joints, as opposed to movement with a common movement. For example, a squat is a composite lift, while a seated leg extension is a movement with a joint.
Compound exercises involve more muscle fibers from the targeted muscle group, but they also tend to engage the whole body instead of a single muscle group.
Let’s use the squat versus the leg extension example again: When you squat, your, core, back and even your calves work to complete the movement. When you do a leg extension, only your quad bikes work to complete the movement. Based on that information alone, it is clear that compound lifts provide more potential for muscle growth.
5. Eat more protein
Protein literally builds and rebuilds your muscles. One of the most important roles of dietary protein in your body is to repair cells, including muscle cells that are damaged when you lift weights. Protein supplements are known to increase muscle protein synthesis, the process that repairs and builds your muscles.
Recommendations for protein intake vary, but in general you should eat between 2 and 3 grams of protein per kilogram of body weight to facilitate muscle growth. For imperial people, it works to 0.9 grams to 1.36 grams per kilogram of body weight.
For reference, the Dietary Reference Intake (DRI) established by the Institute of Medicine is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
PS If you eat protein before bed, you can maximize your gains.
6. Eat more in general
“Mass builds mass” is what the bodybuilding community would say. Bodybuilders go through a low season between competitions, during which the primary goal is to build as much muscle as possible. To do so, they eat in excess calories to facilitate strength growth and muscle growth.
It is well established to eat extracan help you build muscle – as long as you keep lifting weights. If you eat extra calories but do not overload your muscles by increasing weight, volume or frequency, you can stop getting more body fat than lean muscle.
7. Get more sleep
No matter how hard you train, how heavy you lift or how much protein you eat, you will not see optimal muscle building results. Not only will lifting weights feel exponentially harder, you may lose your motivation to lift weights at all. Then, of course, you will not build muscle.
Sleep also facilitates muscle recovery. Studies show that most of the muscle repair process takes place during sleep and that sleep affects important hormones such as cortisol, human growth hormone and insulin growth factor, all of which play a role in muscle maintenance and growth. A study from 2018 even showed that just one night without sleep can limit your muscle building efforts by increasing protein distribution.
8. Prioritize recovery
is so important. I can not stress this enough, but I will try: training recovery is so Important.
If you continue to beat your muscles without giving them a chance to rest and rebuild, they will not grow – and you will stop fighting for symptoms.. The reason why so many bodybuilders use exercise “split” is that they can exercise several times a week without overestimating a particular muscle group.
For example, a regular split is a push-pull leg. It looks like this:
- Upper body movements (focus on chest, shoulders and triceps)
- Upper body tensile movements (focus on back muscles and biceps)
- Legs (focus on quads, hamstrings, calves and glutes)
- The rest
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified healthcare provider regarding any questions you may have about a medical condition or health problem.