10 Ways to Build Muscle Faster

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  • 8/11/2019 10 Ways to Build Muscle Faster

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    10 Ways to Build Muscle FasterMaking small tweaks to your training, diet, and lifestyle yields big results.

    Seeing new and faster gains doesnt always require getting on a drastically differentworkout plan or following an ultra-scientific diet. Small changes can add up to major

    results. Start making the following tweaks and build muscle faster1. Set strength goals

    Rather than focusing strictly on gaining !" pounds of muscle#which may or may

    not be doable in a gi$en period of time#work on getting stronger. %ncreasing

    strength impro$es your bodys ability to recruit muscle fibers, particularly the ones

    that make the biggest difference in the way your physique looks. &raining for strength

    also makes your goals more tangible and concrete. %f you shoot to hit certain

    numbers on your lifts and then meet them, youll see your muscles respondalong

    the way. 'hoose three e(ercises you want to see impro$ement on) one upper-bodypush *such as the bench press+, one upper-body pull *like the chinup+, and one

    lower-body e(ercise *try the deadlift+. &hen get to work.

    2. Keep a Food Journal

    ust as you want to be specific with your training goals and monitor your progress,

    you also want to keep track of your nutrition. ard trainingwont translate to new

    muscle unless youre eating enough calories, and a food journal gi$es you an

    objecti$e measure of how much youre actually eating. %t also lets you make

    adjustments easily if youre not making the progress youd hoped for. rite down

    e$erything that you eat and drink, along with the time of the day. %f youre not gaining

    weight, try to see where you can sneak in more calories to kickstart your progress.

    3. Focus on compound exercises

    /ifts that work muscle at more than one joint are known as compound e(ercises.

    &hese include the deadlift, squat, press, row, and chinup. 'ompound liftsrecruit lots

    of muscle mass, making for efficient training and a big release of hormones such as

    testosterone that promote growth#make them the cornerstones of your workouts.

    &heres nothing wrong with throwing in some isolation work *curls, leg e(tensions+,

    but treat them like dessert after you$e had your main course#the compound lifts.

    0. 'ommit to going to bed 12 minutes earlier

    http://www.mensfitness.com/training/pro-tips/5-muscle-shocking-methods-you-forgot-all-abouthttp://www.mensfitness.com/training/lose-weight/8-amazing-fat-burning-intervalshttp://www.mensfitness.com/training/build-muscle/back-to-basics-revisiting-the-three-most-powerful-workout-moveshttp://www.mensfitness.com/training/pro-tips/5-muscle-shocking-methods-you-forgot-all-abouthttp://www.mensfitness.com/training/lose-weight/8-amazing-fat-burning-intervalshttp://www.mensfitness.com/training/build-muscle/back-to-basics-revisiting-the-three-most-powerful-workout-moves
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    Reco$eryis imperati$e for muscle growth, and theres no better way to reco$er than

    by simply sleeping more. %n a perfect world, youd get eight to nine hours sleep per

    night, but thats not realistic. 3ou can, howe$er, control when you go to bed, thereby

    gi$ing you the best chance of getting as much sleep as you can. 45R the &5 shows

    that would otherwise keep you up and hit the hay.

    . !rin" a Sha"e !uring #raining

    6re- and post-workout nutritionrecei$es a lot of attention, and rightfully so, because

    both are important. 7ut if youre looking to gain muscle, drinking a shake with protein

    and carbs during your workout is a great way to sneak in some e(tra calories without

    making a meal. Mid-workout nutrition will gi$e you a quick shot of carbs and calories

    that can keep your energy up and help you train harder. 3ou just need to be

    conser$ati$e with the amounts you consume so you dont upset your stomach. Start

    with a modest shake of around 82g of protein and 02g of carbs.

    $. Wor" %ach Muscle 2&3 #imes 'er Wee" (

    7odybuilding programs are typically split up to hit each indi$idual body part once a

    week. &hat means you go a long time between workouts for a particular muscle

    group. %f you can only lift weights three times per week, try switching to full-body

    workoutswhere you work the entire body in each session. &his way, youll hit each

    muscle three times per week. 6erform two to three sets per muscle group.

    %f youre training four days per week, try an upper9lower split where youre hitting

    each muscle twice a week with about fi$e sets each. %ncreasing the frequency with

    which youre working each muscle will allow you to achie$e strength and muscle

    gains more rapidly. &he key is to keep the $olume low to moderate to a$oid

    o$ertraining.

    ). !on*t +eglect ,our -egs (

    :$en if your goal is just to ha$e a big chest and arms, you cant forget about training

    legs. ;irstly, muscle imbalances look bad, and secondly, hea$y compound lower-body e(erciseslike the deadlift ha$e an enormous impact on your o$erall muscular

    de$elopment, e$en in your upper body. &hats because they recruit muscles

    e$erywhere#e$en in your shoulders and back#and they promote the release of

    hormones that build si

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    ust because youre not training today doesnt mean you shouldnt eat big. 3our off

    days are when most of your muscle growthtakes place#thereco$ery phase#so it

    makes sense to keep plenty of nutrients on hand for the body to make the most of.

    %ts fine#and probably prudent#to decrease your carb intake slightly on non-trainingdays, as you dont need the e(tra energy for training, but keep your protein high and

    make sure your o$erall caloric intake doesnt drop by more than =22 calories.

    . !on*t Fear 4ar5s(

    /ow-carb dietsare wildly popular for losing body fat, but theyre the opposite of what

    you need to grow muscle. &o get big, you cant be afraid to gain a little fat, and as

    long as youre eating clean food and enough calories to grow#but not too many#a

    little fat is all youll gain.

    >s a starting point, include carbs in your pre-workout meal and post-workout meal,

    as well as in the shake that you consume during workouts. ;rom there, you can add

    or subtract carb meals based on how youre progressing toward your goals.

    10. Weigh&6n Wee"ly (

    Most people weigh themsel$es when they want to lose weight, but using a scale is a

    great tool for tracking muscle gains too. eigh yourself once a week on the same

    day and time, preferably first thing in the morning, after you$e used the bathroom

    and before you$e eaten. %f the scale isnt mo$ing up, youre not gaining muscle.

    6lain and simple. Shoot to add about a half-pound per week to minimi