How To Build Muscle Fast
Below are some of the tips we have here at The Supp Stop on How to build muscle fast.
1. Increase your volume
Bodybuilding programs are typically split up to hit each individual body part once a week. That means you go a long time between workouts for a particular muscle group. If you can only lift weights three times per week, try switching to full-body workouts where you work the entire body in each session. This way, you’ll hit each muscle three times per week. Perform two to three sets per muscle group. If you’re training four days per week, try an upper/lower split where you’re hitting each muscle twice a week with about five sets each. Increasing the frequency with which you’re working each muscle will allow you to achieve strength and muscle gains more rapidly. The key is to keep the volume low to moderate to avoid overtraining.
2. Work your biggest muscles
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pull-ups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets.
3. To Grow Muscle, Eat More Protein
Exercise training breaks down your muscles. Protein builds them back up. And the harder your lifting workouts, the more important protein intake is to your recovery, Fitzgerald explains.
According to research from the University of Stirling, for optimal protein growth, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal. For a 175-pound person, that works out to 20 to 24 grams of protein at every meal. You’ll get that in three to four eggs, a cup of Greek yoghurt, or one scoop of protein powder.
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4. Have a shake
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising.
The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
“Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you’ll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better.
“Liquid meals are absorbed faster,” says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.
5. Decrease Between-Set Rest Intervals
If you touch your phone between exercise sets, it better be to set its timer to 30 to 90 seconds. When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a quick release in muscle-building hormones (including testosterone and human growth hormone) while also making sure that you really, truly fatigue your muscles, according to Fitzgerald.
Research published in the Journal of Applied Physiology last year suggests that irrespective of rep and set scheme, fatiguing your muscles is a prerequisite for hypertrophy. Don’t be afraid to feel the burn.
6. Get additional Sleep
Muscle recovery needs quite the correct nutrition. It takes time—roughly eight hours per night—dedicated to recovery, Fitzgerald says. After all, after you sleep, your body releases human internal secretion, that helps grow muscle and keeps levels of the strain secretion hydrocortisone under control.
Plus, in keeping with a study within the Journal of the yank Medical Association, sleeping for 5 hours, as against eight hours, per night for only one week cuts muscle-building androgenic hormone levels by a large ten to fifteen p.c.
The National Sleep Foundation recommends that adults ages eighteen to sixty four sleep seven to 9 hours per night. No excuses.
7. Supplementing with Creatine…
Creatine doesn’t directly grow muscle. however, by boosting your performances at high-intensity lifting workouts, the natural compound effectively promotes muscle growth, in keeping with the Journal of the International Society of Sports Nutrition.
In fact, in one Journal of Strength and learning analysis review, researchers terminated that, at a given weight, supplementing with amino acid can facilitate your carry fourteen p.c additional reps than you’ll be able to sans supplements.
For the most effective results, go for amino acid hydrate, the foremost totally researched type of the supplement.