Are you tired of looking at the same physique, hoping it’ll improve on its own? Do you want to impress people whenever you wear sleeveless shirts or take your shirt off? If so, then you’re probably looking for ways to build muscle faster.
Adding muscle is easier said than done. Many different things go into muscle growth, all of which you have to pay attention to.
However, with the right information, time, and hard work, you can start to see the results you want. Here are several ways that you can build muscle faster and reduce the time for sizeable results.
1. Up Your Training
If you’re looking to add muscle, then weight lifting is the number one way to do so. But it’s not enough to merely walk into the gym, perform a couple of reps, and expect results.
There has to be an intention behind those reps. It’s a matter of focusing on lifting as much weight as possible for as many reps as possible.
As the famous Jesse Itzler, a retired Navy SEAL, once said, “when you feel like you’re done, you’re only actually 40-percent finished.”
That’s not to say that you have to lift 60-percent more weight or perform 60-percent more reps. But it is saying that you can push your body a lot further than what you think you’re capable of.
Seeing sizeable muscle growth is about pushing yourself to new limits. Try steadily increasing your weights, sets, and reps to see results you’ve never seen before.
2. Prioritize Rest Days
This might seem counterproductive to what you’re trying to accomplish. You’re probably thinking “I’m trying to grow muscle faster, how is resting going to help?”.
Because, contrary to popular belief, muscle growth doesn’t happen during your workouts. It happens during your rest.
When you work out specific muscle groups, the constant weight causes microtears in your muscle fibers. This is the “swole” effect that makes your muscles look bigger when you lift weights.
However, to grow muscle, your body needs to fill in those small fiber tears with new protein. It can only do this in a state of rest, so be sure to mix in a rest day or two.
A general rule of thumb is to take a rest day after every 2 to 3 days of workouts. Be sure to plan out your rest days at the beginning of the week so that you stick to them.
3. Take Advantage of Supplementation
Many people, especially beginners, are initially scared to hop into the world of supplementation. Some of which believe that supplementation doesn’t help.
While there are certainly corrupt supplement manufacturers out there that make bogus claims, the correct supplementation can help you grow muscles much faster.
Taking things such as GW-501516 Cardarine can help to excel the muscle growth synthesis in your muscle fibers. Quicker and more efficient muscle recovery means quicker results. Look here for more info on how it can help.
You might also consider supplements such as fish oils, multivitamins, and b-12 pills which can add in fat loss. The more fat you shred, the more defined your muscles will look.
4. Go Into a Caloric Surplus
Simply put, if you’re not putting enough calories into your body, no amount of workouts or weight-lifting will help your muscles grow.
Whether you knew it or not, everyone has a certain amount of calories that they’re supposed to intake in a day to stay at their current weight/physique. It’s determined by factors such as your age, weight, gender, and height.
You want to either use a caloric deficit or a caloric surplus to achieve your goals. If you’re looking to build muscle, you’ll want to achieve a caloric surplus (going over your caloric intake) by about 300 to 400 calories each day.
However, it’s not just about eating as many calories as possible. You also want to make sure you’re getting the right calories into your body. See more information on that in the step below.
5. Focus on Your Macronutrients
If you’ve ever wondered how people can become so ripped or get such huge muscles, it’s because they focus on their macronutrient intake levels.
There are three different macronutrients: carbohydrates, protein, and fats. Each provides essential energy to the body.
However, since your goal is to maximize muscle growth in your caloric surplus, you’ll want to prioritize intaking more proteins than the other two. You can use free apps such as MyFitnessPal or FitBit in order to track your macronutrients more efficiently.
While that might seem overwhelming at first, it’s not as difficult as one might think.
Try sticking to the “one pound, one gram” rule while you bulk. This rule implies that you should intake a gram of protein for each pound that you weight. So if, for example, you weighed 182 pounds, you’d intake 182 grams of protein each day.
Using things like meats, protein shakes, and protein bars, you should be able to hit that relatively easily. The more protein you give your body, the more it will use for muscle fiber synthesis.
Use These Tips to Build Muscle Quickly
Now that you’ve seen several tips and tricks for how to build muscle faster, it’s time for you to start down this journey!
Be sure to take the time and map out your plan of attack. How much muscle do you want to gain? What date do you want to gain it by?
Make sure to browse our website for more articles on building muscle, as well as many other helpful topics!