Have you also fallen for those “quick tips” to do this and that? Do you think muscle gaining could be paced? Have you also searched for “tips to gain muscle fast”? Well, in this article we will discuss some tips to gain muscle but fast or not that is a thing you would have to decide for yourself.
One can’t gain muscle any faster than the time your body would take to grow your muscles and make them stronger. If you think muscle gaining is a week’s play, then you are wrong. Gaining muscle is a process which takes time. So for hypertrophy enthusiasts you need to adopt a combination of the right workout strategies, proper nutrition and adequate recovery. With this right combination you will get the desired results in time, neither faster nor later.
Here is a comprehensive guide to gain muscle effectively with the right kind of approach:
Set realistic goals:
Your goal will determine your results. People often overestimate their bodies when it comes to achieving their fitness goals and end up giving up on them altogether. So start by setting some realistic goals so you can move further accordingly. Do not fall for the “gain muscle in a week or in 15 days” or whatsoever promises they are making out there. You need to understand it takes time for muscles to grow so you will have to start from somewhere and with consistency in your routine you will start to witness the results in about 8 weeks.
Progressive overload:
One of the major aspects of muscle building, progressive overload ensures you keep on challenging your muscles. You gradually increase the stress placed on your muscles during workout so it can continue to grow.
You can achieve this by increasing weight. Increasing weight during exercises can help you get stronger by adding small increments of weight regularly.
Increasing sets and reps is another option to help muscle grow continuously. You can increase the number of repetitions or sets that you perform.
Decreasing the rest time between your sets can help you to increase the intensity of your workouts. Constantly keep on challenging your muscles with progressive overload so they can adapt to it and continue growing.
Prioritize compound movements:
Compound movements are exercises that focus on multiple muscle groups and joints which make muscle building more effective. Exercises like squats, deadlifts, bench press, pull ups and chin ups can help engage large muscle groups simultaneously.
Compound exercises help you to lift heavier weights and stimulate more muscle fibers which can lead to greater muscle growth.
Nutrition is the key:
To gain muscles you need to optimize your nutrition as it plays a crucial role in the process. Your body needs adequate amounts of nutrition particularly macronutrients.
Protein, one of the three macronutrients, is the building block of your muscles that is why you need to ensure to increase the protein intake. Include rich protein sources like lean meat, fish, eggs, dairy, legumes and plant-based protein powders that could meet protein requirements of your body.
To optimize your nutrition, you need to first know that for muscle gain you have to create a caloric surplus so your body can use the nutrition for muscle growth. Maintain a caloric surplus by consuming 250-500 more calories per day to support muscle growth without excessive fat gain.
Attain a balance between macronutrients, namely, protein, fats and carbohydrates. Ensure your meals for muscle gain should be packed with healthy fats and complex carbohydrates and other essential vitamins and minerals for an ideal healthy body.
Recovery time is important:
While building muscles, you need to ensure you give priority to your rest days. It’s the recovery period that actually helps you to repair and regrow your muscles.
During workouts your muscles go through microscopic damage and tears which are repaired at the time of recovery. Prioritize recovery days so you can achieve your goals. And by resting it does not mean you are not moving your body. In fact you need to keep your body active even through your rest days. Rest days for muscles means do not let them go under resistance for at least 48 hours.
Do not think that the more you train your muscle the sooner you will get the results. Muscle building does not work like that. You have to provide adequate rest to one muscle group so it can grow again.
Sleeping is the most appropriate time of recovery that is when the muscle growing hormones, namely testosterone and growth hormone are produced. Ensure to get 7-9 hours of sleep daily that could help your body to rest properly.
Get yourself into active recovery which includes activities such as walking, swimming, or yoga in your routine. This will help to promote blood circulation and reduce muscle soreness.
Consistency is the key:
Consistency is the key to get desired results. Be consistent with your muscle building routine and you will see the results sooner. The more you will avoid exercising or nutrition the more delayed the results will be. Stick to a routine and follow a structured workout plan that will target all your muscle groups.
Track your progress so you can see how your workout plan is working for you and if there is need to make any adjustments you need to do them as well. Tracking progress will also help you to recognize small wins and stay motivated.
If you find yourself hitting a plateau you should change your routine by incorporating various exercises, changings rep ranges or trying new training techniques that align with your health goals.
Consider supplements:
Though it is not necessary, you can consider supplements in your muscle building journey which can help you to get results quicker. Supplements are a convenient way to get your body enough nutrients that it requires for optimal health.
Protein supplements like whey protein which is a popular choice among muscle building enthusiasts which they drink right after workout.
The other supplements are creatine monohydrate which helps to increase strength and muscle mass by enhancing your ability to perform high-intensity workouts and branched-chain amino acids (BCAAs). These supplements help to reduce muscle soreness and support recovery, especially during intense training phases.
Keep yourself hydrated:
Drinking water is good for your overall health and it also helps during muscle building journeys. Water is a necessity for your body and you are advised to drink 8-10 glasses of water throughout the day because of its multiple benefits.
For muscle building hydration is important so it can help to transport the nutrients to your muscles which they use for muscle repairing.
Drink water regularly and throughout the day. Make sure you are well hydrated before, during and after the workout.
Keep a check on your electrolyte level, especially if you are involved in high-intensity workouts. You lose electrolytes while sweating during workouts. To maintain proper muscle function, you need to replenish electrolytes, especially sodium, potassium, and magnesium.
Mind your form:
Your form during workout makes a huge difference in your results. Porr forms can lead to injuries that will hinder your progress for muscle gain. Make sure you mind your form while lifting heavy weights. You need to focus on mastering the correct form for each exercise before increasing the weight to avoid any injury.
To learn the correct form you should seek professional help so they can help you guide better to achieve your health goals.
Manage stress:
Stress is a leading factor in muscle breakdown. The stress hormone, cortisol, when released during stressful situations is responsible for muscle breakdown. Though small amounts of cortisol is not an issue but when the hormone is released in an increased amount due to chronic stress, you would experience muscle breakdown instead of muscle building.
To manage stress practice stress management techniques that will help you in such situations. Activities like meditation, deep breathing, and mindfulness can help reduce stress levels.
