As fitnessI want you to have realistic expectations. Setting your expectations too high can become discouraging and cause you to stop before you see the muscle growth you are looking for.
buildingtakes time – a lot of time. It also takes hard work and persistence. Even if you do everything right, you can only add a pound or two of muscle per month.
Even so, a few key strategies can help you. If you are wondering how to build muscle faster, keep these eight tips in mind and you will find that muscle size, strength, and your overall score steadily increase.
1. Increase your exercise volume
Research has shown that more volume usually leads to more muscle.
Volume refers to the total load that you put on a muscle in a specific workout. To work out volume, multiply your sets of repetitions by your weight. For example, if you bench press three sets of 10 reps of 100 pounds, your volume for those bench presses will be 3,000 pounds.
There is even a certain oneknown for being the best at promoting muscle growth. Increasing 8 to 15 reps for each set is the generally accepted “hypertrophy rep range”. If you are currently doing fewer reps, try increasing the rep range as you will likely need to decrease your weight. If you are currently lifting more than 15 repetitions, decrease the rep range and increase the weight.
2. Increase your training frequency
Some research shows that training frequency is just as important as training volume in building muscle. Frequency simply refers to the number of times you exercise a muscle or muscle group in a week. The more you train a muscle, the greater the potential for growth.
This is an effective strategy, but it can be dangerous if you are not careful. Gradually increase your frequency as you use this technique to build more muscle. Don’t jump off leg workouts once a week up to four times a week unless you want to fight it off.
3. Lift heavier weights
Usually having more strength – but not always (it is possible to be less muscular, but still very strong) – correlates with bigger muscles.
When you lift heavy weights, your muscles endure more tears in their fibers, which induces more muscle protein synthesis (the process by which your muscles take in protein in order to repair and build it).
Remember that “hard” is relative, and I’m not saying you should get the most out of your deadlift every week. Choose weights that are heavy enough to tire you out on a set of 8-15 reps. You can also do a lower rep range, e.g. B. 4 to 6 reps of heavy lifting to focus on building strength.
Repeating “to the point of weariness” means walking until you are on the verge of failure. If you do so many repetitions that you end your set with one incomplete rep, you’ve gone too far and been repeating “until you fail”.
4. Switch to compound lifts
Compound lifts are easily the most effective and efficient type of muscle building exercise.Include those that involve multiple joint movement as opposed to single joint movement. For example, a squat is a compound lift, while a seated leg extension is a movement with a joint.
Compound exercises use more muscle fibers from the target muscle group, but they also tend to use your entire body instead of a single muscle group.
Let’s use the squat versus leg extension example again: when you crouch, yours willWork, core, back, and even your calves to complete the movement. When you do a leg extension, only your quads are working to complete the movement. From this information alone, it is clear that compound lifts offer more potential for muscle growth.
5. Eat more protein
Protein literally builds and rebuilds your muscles. One of the primary roles of dietary protein in your body is to repair cells, including muscle cells, that are damaged when lifting weights. Protein supplement is known to increase muscle protein synthesis, the process that repairs and builds your muscles.
Protein intake recommendations vary, but generally to promote muscle growth, you should eat between 2 and 3 grams of protein for every pound of body weight. For imperialist people this equates to 0.9 to 1.36 grams per pound of body weight.
For reference, the DRI (Dietary Reference Intake) set by the Institute of Medicine is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
PS Eating protein before bed can help you maximize your profits.
6. Eat more in general
“Mass builds mass,” the bodybuilding community would say. Bodybuilders go through an off-season between competitions where the main goal is to build as much muscle as possible. To do this, they eat in excess calories to promote strength gains and muscle growth.
It is known to eat extracan help you build muscle – as long as you are lifting weights. If you eat extra calories but don’t overload your muscles by increasing weight, volume, or frequency, you may gain more body fat than lean muscles.
7. Get more sleep
No matter how hard you train, how hard you train, or how much protein you eat, you will not see optimal muscle building results. Not only does lifting weights feel exponentially more difficult, but you may lose your motivation to lift weights. Then of course you will not build muscle.
Sleep also makes muscle regeneration easier. Studies show that most of the muscle repair process takes place during sleep and that sleep affects key hormones like cortisol, human growth hormone, and insulin growth factor, all of which play a role in muscle maintenance and growth. In fact, a 2018 study found that just one night without sleep can limit your muscle gain by increasing protein breakdown.
8. Prioritize recovery
is so important. I can’t stress this enough, but I’ll try: Workout Recovery is so important.
If you keep hitting your muscles without giving them a chance to rest and rebuild, they won’t grow – and you will fight symptoms of. The reason so many bodybuilders use workout “splits” is because they can workout several times a week without overwhelming any particular muscle group.
A common separation is, for example, push-pull legs. It looks like this:
- Upper body pressure movements (focus on chest, shoulders and triceps)
- Pulling movements of the upper body (focus on back muscles and biceps)
- Legs (focus on quads, hamstrings, calves and buttocks)
- To repeat
The information contained 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 health care provider with any questions about a disease or health goals.