It takes dedication and regular training for muscle growth to occur but with some subtle changes you can achieve faster muscle growth. Making small changes to your diet, training, and supplement routine can help you reach your goals and hit new personal bests at the gym.
Increase your calorie intake
Your body needs to get more calories than it is burning for faster muscle growth. Start off by increasing your daily calories by 250 to 500 calories to help you put on the weight in a healthy way. Struggling to eat enough food? You can increase your calorie intake by drinking high-calorie protein shakes or mass gainers before and after your workouts. If you’re not a fan of protein shakes you can add calorie dense foods like avocado, peanut butter, nuts, seeds or dried fruits to your meals.
Carbohydrates are important if you want to achieve faster muscle growth. Cutting or limiting carbs can actually slow down muscle growth by reducing the quality of your workouts and your body’s ability to create and maintain muscle. Consume the majority of your carbohydrates first thing in the morning or in your post workout meal. This will help you use the carbohydrates for energy during the day and boost recovery and muscle repair after your workout.
Limit cardio for faster muscle growth
Cardio exercise like jogging, cycling, and swimming, is great for improving overall health but too much cardio can burn extra calories and slow down muscle gains. You can still include cardio in your training by using a lower intensity and shorter duration. For faster muscle growth you want to focus on muscle-building training. There are many different strength training exercises and you don’t have to be limited to the weight machines. You can also build muscle with bodyweight exercises, dumbbells, barbells, kettlebells, and pull ups.
Support your muscle growth with supplements
Supplements can help boost muscle growth by ensuring your body has the right nutrients and fuel to support your training and recovery. Branched Chain Amino Acids (BCAAs) help to prevent muscle breakdown from exercise and improve workout endurance and performance. BCAAs can be taken before, during, or after training. If you’re not already using creatine you need to start now. Creatine is one of the most popular supplements among bodybuilders or athletes looking to increase size or muscle. It can significantly increase lean muscle mass, improve performance in high-intensity exercise, increase energy levels, and speed up recovery rates. It can be used by the body as an immediate energy supply, and also hydrates muscle cells with water, promoting muscle fiber growth.
Incorporate compound lifts into your training
When you want faster muscle growth, including compound lifts into your daily training routine can help. Compound lifts use two or more muscle groups so the whole body is forced to work systematically. This provides more of a total-body effect and works multiple muscles at a time. Introduce three to five sets of 8 to 12 reps of the following compound exercises to pack on the muscles:
- Bent-over rows
- Chest press
- Standing shoulder press
- Barbell lunges