Whether your goal is to build strong muscle mass fast. Or to improve your athletic power and explosiveness, you want to see results fast.
However, building muscle efficiently requires more than just spending time at the weight rack. Along with your strength-training program, it is important to consider your diet and lifestyle choices.
If you’re searching for muscle growth tips, the following suggestions can help you get started.
1. Perform Joint-Required Exercises
Resistance training is the most effective way to build lean muscle mass. Even more so when coupled with big, complicated (multi-joint) exercises such as the squat, bench press, lunge, and pull-up.
While all types of workouts may assist build muscle, having a strong foundation in multi-joint activities is a good idea at least part of the time. According to Michael Ormsbee, Ph.D., interim director of Florida State University’s Institute of Sports Science & Medicine.
Compound exercises, according to researchers at the University of Connecticut, produce the greatest increase in testosterone, a key muscle-building hormone.
2. Avoid just lifting heavy objects
Lifting heavy weights or engaging in high-intensity exercises such as jogging targets the previously identified type II muscle fibers. However, research shows that type I fibers (a.k.a. slow twitch – the kind used in endurance sports) have growth potential as well, and therefore should not be ignored.
Perform low-weight, high-rep training on those type I fibers once or twice a week (e.g., 3-4 sets of 15 or more reps per exercise).
3. Collect a Sizable Number of Shut-Eye
Each night, aim for a minimum of seven hours of sleep. Consistently getting less than that may result in sleep debt, which may decrease protein synthesis (a.k.a. muscle growth or build muscle mass) and accelerate protein breakdown (a.k.a. muscle), according to a Brazilian study.
Additionally, you will lose out on all of the benefits of the human growth hormone, which is produced in greater quantities during sleep. Do you have trouble sleeping? This evening, experiment with the following natural sleep methods.
4. Sustainably Increase Your Weight
You must exert force on your muscles to promote growth/ build muscle mass, but you must also use caution. You risk damage if you quickly increase the amount of weight you lift. However, if you go too slowly, you run the danger of jeopardizing your achievements or reaching a plateau.
So how can you strike a balance? Keep an eye on the quantity of work you’re producing. If your form is impeccable and the last few repetitions of an exercise feel similar to the first few, it’s time to raise the weight.
5. Allow Time for Recovery
Muscles grow between workouts, not during them, and therefore recovery should be a primary emphasis. In practice, this entails improving one’s nutrition, boosting protein consumption, and avoiding excessive exercise. Allow at least one to two days off each week to allow your muscles to recover/ build muscle mass correctly.
“Training too often or at an overly high intensity — without enough rest and recovery — may operate against muscular growth,” Ormsbee says.
Allow at least one to two days off each week to allow your muscles to fully recover, and make the most of your downtime with light cross-training (e.g., hiking, cycling) or activities such as foam rolling and yoga.
If you are patient, diligent, and consistent with your workouts and recovery, you will see improvements.
6. Increase Your Protein Consumption
Now that you’re lifting weights, you’ll need to consume more protein to assist in muscle repair, recovery, and development, since amino acids (protein’s building blocks) are needed for the creation of muscle tissue.
When planning your high-protein meals, bear in mind that the generally accepted optimal protein intake for muscle growth is 20 grams. The body needs no more than 20 grams of protein each sitting for muscle growth, according to studies. For the majority of people, 80 grams of protein per day (or four meals of 20 grams each) is about right.
If you’re uncertain about the optimal protein amount for you and your goals, Openfit recommends between 0.5 and 0.9 grams of protein per pound of desired lean body weight per day, depending on your activity level. (The more intense the activity, the higher the protein need for growth and recovery.)
If you have ambitious muscle-building goals, aim high by adding one or two protein-rich snacks to your daily diet.