Building muscle is one of those goals that seems so simple until you try it. You just work out more, right?
The reality is far more complicated. Your body is a complex environment and you need to create the right circumstances for it to build muscle. That’s why it’s so important to do some research if you’re serious about finding the fastest way to build muscle.
If you’re ready to amplify your muscle-building, start with these tips.
1. Push Your Training Volume
First and foremost, this is the most important factor in your muscle-building process. You need to work out the right way.
One of the biggest mistakes people make when working out is they try to lift too much weight and they tire themselves out after a few reps. That’s not a safe weightlifting practice, nor is it productive.
In reality, it’s the number of reps you do rather than the amount of weight you lift that will accelerate your muscle-building.
It’s better to use a lower weight that you can lift for four sets of 20 reps than a higher weight you can only lift for two sets of ten reps. Work your way up to more reps and higher weights so you’re pushing yourself more and more.
2. Stock Up on Protein
This should come as no surprise, but your body needs a lot of protein to build muscle in a hurry. Your body needs the amino acids from protein in order to build muscle, so your muscle growth is limited by how much protein you eat.
If you want to build muscle mass fast, you should aim to get 35% of your daily calories from protein. That’s not an easy metric to hit, but the closer you can get, the better.
How do you know what percentage of your daily calories come from protein? It takes a little math.
If you’re maintaining a diet of 2000 calories per day, 700 of those calories should come from protein. Each gram of protein contains 4 calories. This means that for a 2000-calorie-per-day diet, you should aim for 175 grams of protein.
Speaking of calories, it’s also crucial to make sure that you’re maintaining a calorie surplus rather than a calorie deficit. When you have a calorie deficit, your body can’t build muscle as well.
3. Take It Slow
In any given lifting exercise, there’s a “hard” motion and an “easy” motion. For instance, in a bicep curl, raising the weight is the “hard’ motion and lowering it is the “easy” motion.
Most people focus on the more difficult part of the exercise, assuming that’s how they’ll build muscle. In reality, the easier part of the exercise has a huge impact on your muscle-building too.
To make the most of each lift, slow down the easy part of the exercise to make your body work harder during this time.
4. Plan Your Rest Periods Well
Speaking of the parts of your workout that most people ignore, let’s talk about rest periods.
Your resting time between sets has a greater impact on your muscle-building than you realize. Your rest time needs to be long enough that you can recover enough to complete your regimen. At the same time, if it’s too long it will cut down on muscle fatigue, limiting your muscle growth.
Most experts recommend rest periods between 30 seconds and 90 seconds. It will take some experimenting on your part to see what works best for you.
Remember that you can vary your rest times too. Many people take shorter rests at the beginning of their workouts with longer rests later in their workout.
5. Invest in Supplements
If you want to fast-track your muscle growth, supplements are an important part of it.
There are many types of muscle-building supplements available, so you may want to do some trial and error experiments to see which ones work best for you.
Some supplements will help you build muscle directly. Others, like creatine, just allow you to perform better during your workouts so you can work your muscles harder.
No matter what supplement you choose, though, remember that you need to accompany it with great workouts to see the effects.
6. Make Your Sleep Work for You
Sleep is another one of those underestimated parts of muscle growth. In fact, sleep is when your body actually repairs your muscles and develops your muscle fibers.
One reason sleep is so important is the human growth hormone. Your body naturally releases human growth hormone or HGH while you sleep. That HGH is instrumental in muscle growth. The less you sleep, the less HGH your body releases, limiting your muscle growth.
If you want to make your sleep work even harder for you, start eating casein protein before bed. Unlike other protein supplements, casein takes longer for your body to metabolize. That means it’s supplying you with muscle-building amino acids for long.
If you eat casein protein before bed, your body has more amino acids to use while it builds muscle as you sleep.
7. Fuel Mid-Workout
We mentioned earlier in this article how important it is to take in a lot of protein while you try to build muscle. For most people that’s easier said than done, though.
That’s why it’s a good idea to drink a protein shake during your workout. First, it gives you some extra protein without you trying to fit in another meal or cramming more food into already large meals.
Second, it gives you a nice burst of energy and refreshment to help you finish your workout on a high note.
Be careful not to drink too large of a shake or to drink it too fast, though. Otherwise, you might upset your stomach and cut your workout short.
Try the Fastest Way to Build Muscle!
People associate muscles with brute force and power, not planning and calculation. In reality, though, the only way to find the fastest way to build muscle is by doing scientific research. You’re lucky in that regard because you can use the research that others have already done.
To get a better insight into the muscle-building process, shop our muscle-building research products today.