7 Great Tips to Build Muscle Faster

There is a common misconception that building muscle is entirely as a result of exercise and lifting weights in the gym. While it is true that working out is a critical aspect, it certainly isn’t everything. Building muscle cannot be possible without the equal input of nutrition and adequate rest.

People who want to get bigger muscles tend to make two huge mistakes. One is they disregard the basics. Transforming your physique begins with the fundamentals. Basic movements like squats push ups and the like. The second is a failure to endeavour to gain weight that builds muscle.

·         How Is Muscle Developed

As crazy as it sounds, muscle development is as a result of the intentional tissue damage during training. Subsequently, creating optimal circumstances to facilitate the regrowth and repair of muscle tissues is what results in growth.

In addition to exercising, you will need proper nutrition management and rest. Carbohydrates taken in the right quantity will help build muscles faster, when it comes to getting ripped, high carb diets can be beneficial, and the reason is simple. 

Glycogen, which is the primary source of fuel during exercise, is a form of carbohydrate stored in your muscles and liver. Inadequate glycogen levels decrease your ability to build strength and muscle. A high-carb diet, with around 1 to 3 grams of carbs per pound of body weight, will ensure that glycogen levels are kept sufficiently high.

·         How to Gain Muscle Faster

As we have seen, gaining muscle quickly, safely and efficiently is down to keeping muscle glycogen levels high and here’s why. Progressive tension overload, which is the action of exposing your muscles to increasingly higher levels of tension over time, is key to gaining muscle. Keeping glycogen levels high means more strength, better recovery and ultimately, bigger muscles.

Overtraining and low-carb intake deplete muscle glycogen, which has the ripple effect of reduced testosterone and insulin levels. A reduction in testosterone and insulin is detrimental to protein absorption rates and muscle development.

·         Protein Builds Mass

If looking to build muscle, something that absolutely cannot be overlooked or overstated is protein consumption. Ideally, roughly one gram of protein per pound of body weight should be consumed daily with slightly higher ratios for intense work out days.

Consumption of adequate amounts of protein from primary food sources can be a challenge. Here is where supplements come in. Some good choices are non-dairy types such as hemp or pea protein and whey protein isolate.

Eat plenty of lean beef, chicken, eggs, Greek yoghurt, almonds, oats, and having a protein shake during training are some great ways to ensure you are getting the right amount in. Consuming enough protein rebuilds muscle tissue damaged from training and significantly contributes to increasing mass.

·         Focus on Building Strength

While you obviously can’t get strong without building muscle, you also can’t build muscle without having strength. Focusing on increasing your power is the first step towards building muscle. Strength enables muscles.

Strength training is an essential piece of the fitness equation, so you need to come up with great strength building exercises and eat right to keep your energy level up and focus sharp.

Final Thoughts

Building muscle takes time and dedication, but with a positive attitude and these few tips, you will be firmly on the path to your dream body.