When you want to grow muscle, you surely want to do it as fast as possible. Unfortunately, muscle building takes time. Fortunately, there are things that you can do in order to speed up the process. Some things that you can do are quite obvious, like hiring a trainer from https://motify.com/category/fitness. Others are not so obvious, like the tips we will talk about below.
Increase Training Volume
This is, most likely, the simplest thing that you can do in order to build more muscle and do it faster. Training volume practically stands for how many reps you do, multiplied by sets. This determines hypertrophy, which is how muscle grows. In order to increase volume, the weight you use might need to be lowered, most likely much more than you initially think.
When you train for strength, you increase intensity. If you want to build more muscle mass, hypertrophy needs to sit between 50% and 75%, which can be complicated at first but gets easier in time.
Don’t Forget About The Eccentric Phase
As you lift weights, there are two phases: eccentric phase and concentric phase. As an example, when lowering into the squat, you perform the eccentric action. This is important because eccentric work is very good at triggering hypertrophy.
Increasing eccentric effort can be done by slowing down this part of the exercise or by only performing the eccentric phase. Just remember that you would need to increase weight because the eccentric part of an exercise is always stronger.
Decrease Rest Intervals Between Sets
Always make sure that the rest time between sets is under 90 seconds. This encourages a faster muscle-building hormones release, like human growth hormone and testosterone. At the same time, this guarantees that muscles are fatigued so muscle growth is promoted.
Increase Protein Intake
Muscles are broken down as you exercise. Protein is needed for the muscles to recover. When you lift harder, you need to be sure that your nutrition matches. That is why you absolutely need to increase protein intake. The University of Stirling highlights that when you want to grow muscles, you have to consume around 0.30 grams of quality protein for one bodyweight kilogram. This needs to be done for every single meal.
You Need Calorie Surpluses
It is difficult to get used to creating a calorie surplus. This is especially the case if you also want to lose weight at the same time. The problem is that when you want to quickly build muscle mass, you have to consume more calories than how many you burn. This needs to be done every single day. In the event that the body is faced with a deficit of calories, building new muscle is no longer possible.
You want to eat around 250 to 500 more calories every single day to build muscle. Obviously, the bulk of the calories needs to come from protein because of the reason that was highlighted above. When your diet is low in protein, you can expect the body to store the excess as fat, not use it to build muscle.