Accelerating muscle growth is not an unattainable dream. All you need is a healthy diet, supplements, and a workout routine specifically designed to build muscle mass. The best way to do this safely and responsibly is to work with a professional trainer and nutritionist who will help you create a program tailored to help you reach your goal. However, there are some things you can do on your own to increase the size and strength of your muscles.
Method 1 of 3: polish the exercises
Step 1. Slow down your movements
Many people think that in order to have bigger muscles, you need to lift heavy loads as quickly as possible with as many reps as possible. However, slower movements will help you focus on the muscles you are working and ensure perfect posture.
With slow movements, you also have the opportunity to work your muscles in full amplitude, which will allow for much more even growth
Step 2. Vary the speed of the repetitions
It is possible to practice doing quick reps and slow reps as long as you can lift the load quickly and correctly. Varying the speed of the repetitions introduces an element of surprise, preventing your muscles from adjusting to the same movement.
- For example, you can start a moderate speed series, then switch to a fast series before moving to a slow series and back to a moderate speed series.
- Do not go faster than you can with good posture. Make sure that during the quick repetitions, your movements allow you to work your muscles in full amplitude.
Step 3. Lift heavier loads
If you want to speed up your muscle growth, you should use the heaviest load you can lift, as many times as you expect. Your muscles will only gain volume if they are properly tested.
- For any given exercise, you need to be sure that you can lift the load in the correct posture. If you cannot do the full amplitude exercise, choose a lighter load.
- In general, lifting heavier weights means fewer reps. However, using the heaviest load you can lift for 8-10 reps is one way to significantly speed up muscle growth.
Step 4. Allow your muscles to recover sufficiently
Muscle growth does not occur during exercise, but during the recovery phase. You should wait at least 48 hours before working a specific muscle group again to give it time to recover and develop.
Create a routine that targets specific muscle groups on certain days to allow other groups to recover. For example, you can work your legs on Monday, your arms and shoulders on Tuesday, your abdomen on Wednesday and then work your legs again on Thursday
Step 5. Gradually increase the loads
Every 2-3 weeks, or at least once a month, you should test the maximum load you can lift. This step is essential to allow you to always work with the heaviest load possible during a specific exercise.
Step 6. Use different machines
Just as you should vary the speed of your repetitions, you should vary the machines used to prevent your muscles from adjusting to a particular type of movement. If your muscles get used to movement, they won't grow as fast as you might expect.
Step 7. Write down in detail the progress of your training
Over time, it's easy to forget the number of repetitions performed during an exercise or with a specific load or the amount of loads lifted in the previous workout. To avoid getting lost along the way, write down in detail the amount of weights used or the number of repetitions performed in each session.
- To get the most out of your workout, you need to know exactly what exercises you are doing in each session and how much weight you are using.
- You can also include other information like how you felt, what you ate before training, or the atmosphere in the gym, as all of these things can affect your performance.
Step 8. Don't overdo cardio exercises
While these exercises improve endurance and overall cardiovascular health, they can slow muscle growth if you overdo it. To get bigger muscles, you need to focus on anaerobic exercises like weight lifting.
Limit your cardio exercise to 75 minutes of strenuous activity (such as running) or 150 minutes of moderate activity (such as walking) per week
Method 2 of 3: Eat Right
Step 1. Eat more calories
The body will only be able to build bigger and stronger muscles if you give it the nourishment it needs to build muscle mass. To find out how many calories you need to consume, multiply your body mass in pounds (1 pound equals half a kilogram) by 15 to 17 calories (for example if you weigh 170 pounds, or 75 kilograms, multiply 170 by 16 for obtain a daily calorie consumption of 2,720). If after a few weeks you haven't achieved the muscle mass you expect, increase your calorie consumption by 10%.
- For a way to get the calories you need to gain muscle, check out bodybuilding websites or ask bodybuilders for advice.
- Make sure the foods you eat are healthy and nutritious. Especially avoid junk food and empty calories.
Step 2. Eat foods rich in protein
Protein is the building block of muscles. This means that to speed up muscle growth, you need to eat 10-25g of protein with each meal or snack. Lean chicken, lean beef, and fish will give your body the protein it needs to burn more calories and build lean muscle.
- In addition to protein, grass-fed beef contains a variety of essential vitamins and minerals (like vitamin B12, heme iron, zinc, creatine, and carnosine) that will help you build muscle..
- You should aim to eat around 1g of protein per half pound of body mass. This means that you need to adjust your protein intake as you gain weight.
Step 3. Consider including plant-based protein
If you don't eat meat, it will be more difficult for you to accelerate your muscle growth, but it is not impossible. Even if you don't eat meat, you should replace your meat-based protein sources with plant-based ones.
- Soybeans, nuts and legumes are great sources of protein. For example, almonds are a great pre-workout snack and you can mix them with a protein shake.
- If possible, choose organic foods or choose those with little or no additives and preservatives. The less your body has to break down additives and preservatives, the more effective foods will be at building muscle.
Step 4. Choose carbohydrates carefully
Carbohydrates provide energy during exercise, but if you choose them incorrectly, they can cause blood sugar levels to drop, which will undermine whatever you've done to speed up muscle growth.
- Choose foods with a low glycemic index like apples, pears, whole grains, sweet potatoes and beans.
- Read nutrition labels carefully and choose carbohydrates that are also high in fiber and low in calories.
Step 5. Use flax seeds instead of linseed oil
Flax seeds are an excellent source of omega-3s, fiber and protein, while flaxseed oil contains no fiber and is very unstable. They also contain a significant amount of omega-3 acids which help reduce inflammation.
Reducing inflammation in the body means that the muscles will not be very sore after intense exercise, and they will also recover faster
Step 6. Eat lots of leafy green vegetables
Popeye doesn't eat spinach for nothing. Leafy green vegetables like cabbage and spinach have high nutritional value, contain little fat and are high in soluble fiber, making them essential for accelerating muscle growth.
Leafy green vegetables also have the benefit of protecting the body from cancer and cardiovascular disease
Step 7. Substitute quinoa for the rice
Quinoa is a grain that contains more protein and fiber than rice or oats. It also contains a lot of manganese, magnesium and phosphorus. You can eat red quinoa, black quinoa, or white quinoa.
Step 8. Hydrate
Drinking water is arguably the most important thing you can do to speed up muscle growth. Drink water while you exercise and drink half a liter of water for every half a pound of weight lost through sweating.
- Drink 8 to 10 glasses of water a day, or more, to make sure your body is adequately hydrated before you exercise.
- Staying hydrated also helps your body efficiently transport the nutrients you consume. Eating healthy foods will not help you if the nutrients are not getting to the muscles.
Method 3 of 3: Take supplements
Step 1. Avoid dangerous or illegal supplements
There is no justification for using dangerous products to gain muscle. Many supplements are sold as effective in speeding up muscle growth. In the long term, however, they risk having disastrous consequences on health.
Step 2. Consult a dietitian or nutritionist
If you are trying to gain muscle quickly, the best safe way to do it is to seek the advice of someone who is experienced in athletic or bodybuilding nutrition. Indeed, this specialist can recommend the most suitable supplements.
- If you are a member of a gym, there will usually be a dietician or nutritionist that you can consult on the staff. If not, ask them to recommend someone who can help you.
- Once you have the contact details of a dietitian or nutritionist, seek their advice in addition to that of your doctor before taking any supplement. This is even more important if you are at risk for nutritional problems or if you have had a history of it.
Step 3. Carefully examine the labels on the vial
The nutritional supplement bottle lists important information about recommended doses based on your age and gender. You should not take more than the recommended doses as this can lead to health problems such as loss of appetite or osteoporosis.
Also examine the vial and make sure that all seals are intact and have not been tampered with
Step 4. Get enough amino acids
Amino acids are part of the composition of protein and are essential for building stronger and bigger muscles. They also facilitate weight loss and recovery after exercise.
- Amino acids are found in meat, dairy products, and seafood, but you may not find all of them in foods. This is why an amino acid supplement can be beneficial in speeding up muscle growth.
- Amino acid supplements are even more important for people who are vegans or vegetarians who want to gain muscle.
- Be aware that the body does not store excess amino acid. This means that you need to get enough of it every day.
Step 5. Take vitamin supplements
Many vitamins (such as vitamins C, D and E as well as B vitamins) are essential for healthy muscle growth.
- Minerals like calcium and magnesium are also essential if you want to speed up muscle growth.
- A good multivitamin should give you all the vitamins and minerals you need to build muscle. Ask a dietitian or nutritionist to recommend a suitable product.
Step 6. Take a fish oil supplement
Supplementing 1 to 3 g of fish oil will increase blood flow to your muscles, which will reduce inflammation and speed recovery after exercise. This will allow better muscle development.
- Look for a supplement that contains the omega-3 fatty acids DHA and EPA.
- If you're a vegetarian or vegan, know that the same omega-3 acids found in fish oil are found in flax seeds, chia seeds, or seaweed supplements.
Step 7. Let the supplements work for at least a month
The effects of the supplements will not be immediately visible. Most of the time, you will have to wait at least 4 weeks before you start to see a difference.
Measure your muscles weekly for a while before you start taking supplements. After 4 weeks, measure them again and compare the results with those obtained previously
Step 8. Adjust protein supplements to suit your diet
If you are taking protein supplements, keep in mind that these are used to supplement the protein you get from your food. Calculate how much protein you need to eat per day and be careful not to overeat.