Looking to build muscle faster? Here’s some useful tips.
Set Strength Goals – Instead of focusing on putting on a certain amount of muscle, which you might or might not achieve, why not concentrate on getting stronger? With increased strength your body becomes more capable of generating muscle fibre, particularly the type that will improve your look. Training for strength also makes your goals more tangible and achievable. Choose three exercises you want to see improvement on, and then get to work.
Compound Exercises – Compound exercises work muscle at more than one joint, and include the deadlift, squat, press, row, and pullups. These exercises are very effective because they work stimulate muscle mass, via a release of hormones, especially testosterone, which promote growth—you should make them the centrepieces of your workouts.
Food Diary – Keep track of what you’re eating and drinking, so you know exactly what you’re putting into your body, as well as what you’re getting out of it. Calorie intake is important so you’ve got enough energy to burn off during your workout. Everyone knows how important protein is for muscle gain, but you should take care to eat enough on days off the gym too, as the recovery phase is when maximum muscle growth occurs. During your workout, you could always slip in a protein shake, which will also give you a quick jolt of carbs.
Go to Bed – In an ideal world, we’d all get eight to nine hours sleep a night, but if you have a busy work/social life, that’s just not possible. Recovery is essential for muscle growth, so why not try and go to bed just that little bit earlier?
Work muscles two or three times a week – Bodybuilding programmes are great, but we can’t all spend out whole lives down the gym, which can result in going for a whole week without working on a particular muscle group. If, for instance, you can only do weight lifting a couple of times a week, it might be a better idea to go for a full-body workout, where you can exercise all the muscle groups in tandem, and hit each muscle more than once per week. Try and perform two to three sets per muscle group, or an upper/lower split. Increasing the frequency with which you’re working each muscle will increase your strength and muscle gain. The secret is to keep the volume of your training low to moderate, to avoid overtraining.
Weekly Weigh-in – Most people probably weigh themselves when they’re looking to lose weight, but if you’re looking to put on muscle mass, you should get on the scales too. Weigh yourself once a week on the same day and time, just before eating breakfast, to see how you’re progressing. If there’s no change, there’s no gain – it’s simple. You should be aiming to put on half a pound of muscle a week, which is where a mirror could come in handy, to make sure you’re putting on muscle, and not flab.
Follow these simple steps,and especially with the aid of some nutrition supplements from a reliable source, such as the range of supplements at bodybuilding.com, you’ll soon be on the right path to muscle gain.