Irrespective of your specific goals for working out, it’s always a plus if you can see results as soon as possible. And unfortunately, it takes more than time in the gym to get the best results, especially if you’re looking to build muscle efficiently. Different aspects, such as critical lifestyle choices, strength training programs, and nutrition, play vital roles.
Usually, you don’t need any complex solutions if you know the right changes required to bulk up. That’s because three main factors influence muscle growth.
Factors That Determine Muscle Growth
We’re all different, and three aspects of our differences affect our ability to build and keep muscle mass. Out of these three factors listed below, you can only control one:
Genetics - Heredity determines your body’s many physical attributes, including how big you can get. It doesn’t matter how much an antelope eats, it can never be as big as an elephant.
Sex - Of the two sexes, males can build more muscle.
Training Specificity - Includes your overall strategies for working out, such as cutting or Anavar only cycle. It is the only factor you have control over.
That said, here are seven unique muscle building tips guaranteed to help you see quick results.
7 Tips To Gain Muscle Fast
1. Understand Muscle Hypertrophy
Do you see the muscle-bound guys in your local gym? They might be smarter than you thought. A significant part of effective muscle building depends on an in-depth understanding of the science behind muscle hypertrophy.
This is the biological process of putting on muscle mass. Musclo-skeletal system researcher at the University of Stirling in Scotland, Oliver C. Witard, reported that muscle tissue growth is due to enlargement in already existing muscle fibers.
This enlargement comes from a sophisticated interaction of the endocrine, neurological, and musculoskeletal systems. Understanding the hypertrophic process helps you make the most of your workouts and adjust your lifestyle for the best results.
2. Focus on Multi-Joint Exercises
According to Witard, multiple-joint or compound exercises are the best options if you want to build more muscles quickly. The reason is the fact that these types of exercises put more muscles to work. They also enable the entire body to perform more reps while lifting more weights.
Thus, resulting in increased growth of muscle fibers. They also boost the natural testosterone levels of your body. And the same applies to other hormones that help muscle growth. More specifically, exercises such as pull up, dips, bench press, push-ups, and pull-ups work best for the upper body.
On the other hand, lunges, squats, power cleans, and deadlifts boost muscle growth in the lower body.
3. Get Enough Sleep and Recovery Time
It doesn’t matter how long or hard you work out; your muscles won’t grow if they don’t get the chance to repair and recover after workouts. The typical sleep hours that can help boost muscle growth is eight to 10 hours of sleep every night. Considering how difficult it is to get this amount of sleep, you’ll have to make significant lifestyle changes.
Keep in mind that sleep is the time your body synthesizes the vital protein that enables muscle growth. Plus, it’s also the time the production of hormones like testosterone and HGH peak.
4. Increase Workout Volume
Many believe lifting more weight is the key to bulking. However, this may not always be the case. Instead, higher-volume exercise generates better results. It’s easy to overload the muscle with too much weight. Naturally, your self-preservation instincts will kick in, and you quit sooner.
On the other hand, reducing the weight and increasing the reps will force your muscles to their limits. In an attempt to adapt and meet the challenge, your body builds stronger and grows bigger muscles to deal with this type of challenge. Usually, this involves the release of IGFL-1 and growth hormone.
5. Consume Enough Protein
It’s common knowledge that protein is essential for the creation of muscle cells. However, many do not know the amount required in each meal to bulk fast. But a study conducted in 2015 disclosed that 0.25 to 0.30 grams of protein for every kg of body mass at every meal boosts muscle hypertrophy and synthesis. Meaning you take this amount of protein at all three meals of the day, breakfast, lunch, and supper.
6. Adopt a Strategic Approach to Cardio
As you might have guessed, endurance-cardio and bulking don’t go too well. Extensive cardio exercises will waste your muscles. Therefore, you’ll need to pick your priorities. Either you want to build bigger muscles, or you want to compete in an ultra marathon. You can’t do both.
Meanwhile, this doesn’t mean you shouldn’t perform some high-intensity interval training (HIIT) once in a while. This type of training is excellent for accelerating recovery by eliminating lactic acid and muscle soreness. It also increases blood flow.
7. Remember to Always Hydrate
Water is life, and you need that life even more if you’re looking to add mass. However, you shouldn’t be drinking just any type of water. Remember that your water needs to contain enough sodium. According to new research, good sodium levels in the body minimizes the possibility of cardiovascular issues.
Also, sodium boosts the absorption of amino acids in the body and enhances carbohydrate storage. Overall, sodium enhances performance for the bodybuilder, making water very.