Build more muscle in less time...Tips and tricks you can use to build muscle faster

Who doesn't want to have six abs and bulging biceps in a matter of weeks? In this blog, I am here to present you with some scientifically backed and personally tested tips and tricks to speed up your muscle-building process. 



But Personally, I am not a fan of running behind faster results. Muscle building faster will have both its merits and demerits. Through you will gain muscle faster, you will also gain fat at the same pace. 

If you are someone who is not a fan of putting on a large amount of fat, focus on slow and steady progress. However, time is relative, no one can grow muscle in a couple of weeks. 

When I say faster, I mean by at least 4-8 weeks with consistency and hard work. With that being said, let's see some ways by which you can amp up your muscle building and see faster results. 

Before going further if you are new to fitness, I strongly recommend reading my blog on the basics of strength training to understand everything better. 

Click here to read

1. Increase training volume



Increasing your training volume or simply put increasing the weight you lift will help a lot when you are looking to pack muscle faster. Lifting heavy weights will help in muscle hypertrophy. Focus on lifting heavy and keeping your reps between 5-10 reps per set. 

2. Increase your overall calorie intake



One of the most basics of increasing muscle mass is being in a caloric surplus. Our body is designed to use extra calories provided in repairing the damaged tissues.

When we lift heavy weights, we damage our muscle fibers which are later repaired and thus increase the size of the muscle. When we take in more calories, this process is favored by our body.

One of the ways to increase calorie intake healthily is to add calorie-dense foods to your diet. Like oils, nuts, or ghee, including these will increase calories without worrying about eating every hour.

3. Divide your main meals into smaller meals



It is very important when you are building muscle that you eat regularly. Eating frequently will not only help you reach your calorie goal but also keep your glycogen goals full which helps in lifting heavy in the gym. 

But it is also important that you can eat 10 times a day as that will only result in gaining fat rather than muscles.

4. Stressless



Stress is one of the major reasons why people can't build muscles, taking stress decreases appetite and shoots up your cortisol level which will result in losing muscle mass. 

Moreover, taking stress is likely to cause mood swings which can put you off track and can make you lose all your progress.

5. Consider taking "Healthy" liquid calories



Personally, I am not a fan of taking liquid calories as it is not very satiating and does not add any nutrition to your diet. But taking a pea protein shake or a banana shake can really amp up your progress rate when it comes to building muscles.

They can be very handy to take and make if you are short on time. 

Only make sure that if you are making a shake don't use sugar or artificial sweeteners, instead use fruits or stevia as they are very beneficial in healthy increasing weight.

6. Focus on both muscle hypertrophy and muscle endurance



Muscle hypertrophy is a term used for the growth and increase of muscle cells. Hypertrophy is an increase in muscle size, usually through strength training whereas muscle endurance is when we train muscle for adaptive purposes. It is when a muscle can lift a particular weight for a long amount of period.

Train muscles both ways to maximize the benefit and grow muscle to the most extend. 

7. Take casein before bed



Casein is a type of slow-releasing protein in the blood, because of which it releases amino acids slowly into our bloodstream. This maintains a steady flow of amino acids for the body which helps in the more effective repair of damaged muscle tissue. 

Some good options to consider are- Milk, Cottage cheese (paneer), or try taking a supplement.

I personally recommend using this supplement, I have tried it and found some exceptional results. 

Click here to know

8. Take creatine 



Creatine is a chemical molecule that provides energy to your muscles and tissues. Creatine is produced in the body but in fewer amounts. 

Creatine is one of the most extensively researched supplements, 99% of those that it is perfectly safe to consume. Taking creatine as a supplement can increase its levels 30-40% in the body.

This helps in improving performance, and muscle strength. It also helps in gaining more muscle. Creatine also causes water retention in cells which leads to swelling up of cells and thus signaling foe muscle growth. 

I have been using creatine for a long time now. Personally, I recommend it to others. I have left the link of which one I use-

Click here to know


9. Take adequate rest




Remember our muscles grow when we rest. When we lift weights, we damage our muscle fibers that repair when we rest. So taking adequate rest is very very important to progress.

Also taking rest gives mental and physical rest and helps in increasing testosterone levels and decreasing cortisol levels. 


10. Drink more water



Our muscle is 75% water, this is the major reason you should drink more water if you want to grow muscles. Moreover doing strenuous activity results in sweating which decreases water content in the body. 

Low water levels will halt or hinder muscle recovery and thus minimizing its growth. 

11. Eat more healthy fats



Fats are the second most important macronutrient after protein when it comes to muscle building. Our muscles contain around 5% fats and fats are high satiety keeping you full for a long. 

Also eating fats helps in the absorption of vitamin A, D, E, and k which are very essential in the proper working of our system. 

12. Have a high carb meal before hitting the gym




Having a high carb meal an hour or two before the gym is very beneficial as it replenishes and fills up the glycogen stores in the body. It helps in lifting heavyweight. 

Carbohydrates are the main source of energy of our body, in its absence body uses proteins as a source of energy. If that happens less protein will be available for muscle recovery which results in bad recovery. 

13. Sleep for at least 7-9 hours a day



Sleeping is probably the most important when it comes to building muscle. As our muscles grow when we sleep, taking adequate sleep can boost up your muscle repair.

Sleeping adequately boosts testosterone and HGH production while reducing cortisol. 





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