Gaining muscle quickly is a goal that many people have, whether it's for aesthetic reasons or to improve their athletic performance. Let’s be clear, there are no shortcuts – it's not easy to gain muscle fast, however there are several strategies that can help you see results in a shorter period of time.
If you are looking to accelerate your muscle gain, before you start, be sure to know your limitations and consult with a trainer.
Here are 8 tips for muscle growth:
1. Lift Heavy Weights
If you want to build muscle quickly, you need to lift heavy weights. This means using weights that are challenging for you to lift, typically in the range of 75-85% of your one-rep max (the heaviest weight you can lift for one repetition). You should aim to do sets of 6-12 reps per exercise, with 3-5 sets per exercise.
2. Focus On Compound Exercises
Compound exercises work multiple muscle groups at the same time, which is ideal for building muscle quickly. Examples of compound exercises include squats, deadlifts, bench presses, pull-ups, and rows. These exercises should be the cornerstone of your workout routine.
3. Eat Enough Calories
If you want to build muscle, you need to eat enough calories to support muscle growth. This means consuming more calories than you burn on a daily basis. Aim to eat around 500 calories more than your daily maintenance level (the amount of calories you need to maintain your current weight) to support muscle growth.
4. Eat Enough Protein
Protein is essential for building muscle, so make sure you're eating enough of it. Aim to consume 1-1.5 grams of protein per pound of bodyweight per day. Good sources of protein include lean meats, fish, eggs, and dairy products.
5. Get Enough Rest
Rest is essential for muscle growth, so make sure you're getting enough of it. Aim to get 7-9 hours of sleep per night, and take at least one day off from working out each week to allow your muscles to recover.
6. Consider Supplements
While supplements are not necessary for muscle growth, they can be helpful in supporting your efforts. Some supplements that may be helpful include Animal Meal, Animal Whey, Creatine Chews, natural hormone boosters such as Animal Test and Animal Stak and nutrient partitioners such as Animal M-Stak. However, it's important to do your research and talk to a healthcare professional before starting any supplement regimen.
7. Focus On the Journey
Seeing progress is sometimes difficult because you look in the mirror every day, and often, you feel nothing is being gained as you look toward the final goal that may seem so far away. The key is to try to master each day. Did you train your absolute hardest? Did you eat all your meals and take your supplements today? Did you rest and recover well? Focus on completing each day correctly and the summation of all those properly executed days along the journey will get you to the destination that you’re after.
8. Be Consistent
Consistency is key when it comes to building muscle. Make sure you're working out regularly, eating enough calories and protein, and getting enough rest. Stick to your routine and be patient - building muscle takes time and effort.
In conclusion, gaining muscle quickly is not easy, but it's definitely possible. By lifting heavy weights, focusing on compound exercises, eating enough calories and protein, getting enough rest, and being consistent, you can see results in a shorter period of time. Remember to be patient and stay committed to your goals, and you'll be on your way to a stronger, more muscular body.