It is a well-known fact that muscles that are most used tend to get stronger and muscles, which you don’t use often, get weaker/smaller.
So, it is obvious that we need to make use of the muscles we want make stronger and bigger. Now, there are plenty of sports, exercises, and modalities that will pump blood in your muscles and make them grow bigger.
However, the question that remains unanswered is-“what is the best way to gain muscle fast that make people say “WOW!”? ” Here are some of the best tips to help you get larger and better-toned muscles in the smallest possible time frame.
Ideas to help build muscl
Place the work in: This is obvious, but once building muscle it is important to do weight possibility activity!
Fuel yourself frequently with high quality meals: Treat the body such as a high efficient machine Muscle Mass . Put clean whole-foods in every single 2 to 3 hours. Try out 3 square meals in a day, with 2 or 3 well balanced snack foods in between.
Have certain dairy before bed
If you may tolerate dairy, I recommend eating some cottage cheese or 0-2% MF Greek Natural yogurt prior to bed with some fruit. Greek Yogurt and cottage cheese have a higher percent of casein compared to whey protein. Casein protein processes slower in the body which can be key to supporting muscle tissue mass growth and repair work throughout the night.
go to bed 30 minute earlier
Recovery is imperative for muscle growth, and there’s no better way to recover than by simply sleeping more. In a perfect world, you’d get eight to nine hour of sleep per night, but that’s not always realistic. You can, however, control when you go to bed, thereby giving you the best chance of getting as much sleep as you can. Record the TV shows that would otherwise keep you up and hit the hay.
Exercise big muscle groups to jumpstart the muscle building process
Studies show that training big muscle groups jumpstarts the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the leg, back and chest muscles.
drink a chake during training
Pre- and post-workout nutrition receives a lot of attention, and rightfully so, because both are important. But if you’re looking to gain muscle, drinking a shake with protein and carbs during your workout is a great way to sneak in some extra calories without making a meal. Mid-workout nutrition will give you a quick shot of carbs and calories that can keep your energy up and help you train harder. You just need to be conservative with the amounts you consume so you don’t upset your stomach.
Start with a modest shake of around 20g of protein and 40g of carbs.
Lift progressively
As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.
Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week.
weigh in weekly
Most people weigh themselves when they want to lose weight, but using a scale is a great tool for tracking muscle gains too. Weigh yourself once a week on the same day and time, preferably first thing in the morning, after you’ve used the bathroom and before you’ve eaten. If the scale isn’t moving up, you’re not gaining muscle. Plain and simple. Shoot to add about a half-pound per week to minimize fat gain and use the mirror to make sure the weight you’re gaining is solid muscle.
Alter your exercise routine
If you’re working out three times a day training two body parts, try to spread it to six days working only on one body part per day. If you’re doing chest and biceps on Mondays and back and triceps on Wednesdays, make it chest and triceps then back and biceps. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.
thanks for reading.