5 scientifical ways to grow muscle faster
Patience is overrated, especially in the weight room and in the kitchen, where athletes usually have a specific goal: to figure out how to build muscle.
Sure, change takes time. But if you're trying to figure out the fastest way to build muscle and you're not seeing obvious size gains from month to month, it's a sign that your approach is wrong. And wasting a workout is a terrible thing. And even if you do see progress, there's no reason why you shouldn't aim for even more muscle gain.
tips that will show you how to build muscle So how can you improve your results? Here are five faster ways
1. Increase your training volume
Training volume - the number of repetitions multiplied by the number of sets - is an important factor in hypertrophy (muscle volume growth). And to increase volume, you may actually need to use less weight than you might think.
Related: How many sets should you do per week to maximize muscle growth?
To get the volume you need for your muscles, science recommends performing three to six sets of 10 to 20 repetitions for each exercise.
2. Focus on the eccentric phase
When lifting weights, there is a concentric phase (the muscle contracts) and an eccentric phase (the muscle expands). For example, when you squat down, you're performing an eccentric movement. When you stand back up, it's a concentric movement. And according to a study published in the European Journal of Applied Physiology, eccentric work is much better at triggering hypertrophy.
To increase the amount of eccentric loading in your workout, you can do two things: either slow down the eccentric phase of each exercise you perform, or incorporate only eccentric variations into your program.
related: 3 techniques for building more muscle through time under tension
Take the squat, for example. In a purely eccentric exercise, you'd lower yourself to the floor and finish the exercise there. Note: If you're doing purely eccentric exercises, you'll need to significantly increase the weight you're using. Physiologically, the muscles are much stronger in eccentric movements than in concentric ones.
3. Decrease the rest between sets
When you touch your phone between workouts, set the timer for 30 to 90 seconds. In hypertrophy training, rest periods of 30 to 90 seconds provide a quick release of muscle-building hormones (including testosterone and human growth hormone) while ensuring that you're actually fatiguing your muscles, Fitzgerald says.
Research published last year in the Journal of Applied Physiology suggests that regardless of the repetition and set schedule, muscle fatigue is a prerequisite for hypertrophy. Don't be afraid to feel the burn.
4. To build muscle, eat more protein
Strength training breaks down your muscles, and protein builds them back up. The more difficult your strength training, the more important muscle-building foods become when balancing protein intake to solidify recovery, Fitzgerald explains.
Related topics: How much protein do you really need to build muscle?
According to research from the College of Stirling, weightlifters need to consume 0.25 to 0.30 grams of protein per kilogram of body weight per meal for optimal protein growth. For a 175-pound person, that's 20 to 24 grams of protein per meal. That's the equivalent of three to four eggs, a cup of Greek yogurt or a scoop of protein powder.
5. Focus on calorie surpluses, not deficits
It can be hard to get used to, especially for those who are used to counting calories in hopes of losing fat. But when it comes to gaining muscle mass quickly (i.e., gaining weight, not losing it), you need to eat more calories than you burn each day
That's because when your body realizes it's in a caloric deficit - meaning you're eating fewer calories than you burn each day - it curbs your body's tendency to build new muscle. That's because when your body thinks food is scarce, building muscle isn't its top priority.
related topics: 5 ways to eat more calories if you want to build muscle fast
Consume about 250 to 500 extra calories per day. To ensure that the weight gained comes from muscle, Fitzgerald recommends that the majority of those calories come from protein.blo
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