6 tips to build your muscle fast
If you work out in hopes of building muscle, you know that it's a process that doesn't happen overnight. But what happens if you work hard and don't get the results you expected?
If you're not gaining muscle as quickly as you'd like, there may be something missing in your workout regimen. Here are some tips that will help you build muscle faster.
1. Maximize your workout time with compound exercises.
Some exercises target only specific muscles in your body. While these have a role to play in your workout routine, you want to spend more time on exercises that work multiple muscles at once.
Compound exercises like squats, deadlifts, presses and pull-ups will help you gain muscle more effectively and increase strength. You'll also maximize your time at the gym by working multiple muscles at once.
2. High-intensity exercise.
Higher-intensity workouts are more beneficial for muscle growth than lower-intensity workouts, even if you don't work out for long.
Keep pushing yourself and add more weight if you can easily do more than 10 repetitions at a time.
Make sure you always use proper form and rotate your exercises instead of doing the same exercises. As your workouts become easier, continue to push yourself and maintain your intensity.
3. Remember to eat well.
To build muscle, you need to eat more than when you only exercise lightly. Your body needs energy to become stronger. Calculate how many calories you need each day for the amount of exercise you do. You should also increase your protein intake.
The goal is one gram per kilogram of body weight per day. Eat healthy meals, but eat a lot if you want to gain muscle.
4. Get enough rest.
Your recovery time is just as important as the time you spend in the gym. If you want to build muscle faster, you need to get enough sleep every night. Eight hours is ideal, but even if it's not realistic, aim to go to bed a little earlier.
Don't overdo it with your workouts. If you overload your muscles without letting them rest, you won't get the results you want.
5. Try supplements.
Several supplements can help you build muscle quickly. Creatine supplementation is a popular choice. Creatine is found naturally in muscle cells and helps improve energy levels.
Although they don't directly help your muscles grow, they can help increase your strength and power. This allows you to go through more intense workouts and ultimately build muscle quickly.
6. Aim to train each muscle two to three times per week.
You need to work all your muscles evenly if you want to build overall muscle. Although some strength training programs target different muscles during each workout session, each muscle group can only be trained once per week.
You will need to increase the frequency of your workouts if you want to gain more muscle. Building muscle takes time, but you can build it quickly with the right strategy.
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