If you're a new or seasoned fitness enthusiast, you might be wondering if there is a way for you to supercharge your results and gain muscle faster. This could be for many reasons, maybe you want to lift more, maybe you are competing, or maybe you are just trying to get lean. Whatever the reason is, it’s important to know a few safe ways to help you achieve your goals a bit quicker.
So here are three ways you can help yourself build muscle faster.
1) Lift heavy and often
This might seem a bit obvious but it stands to be said. If you aren’t lifting weight 4-5 times a week, building muscle is going to be quite a bit slower. When lifting weight it’s also important to push yourself and challenge your current lifting capabilities. If you can do 12-15 reps with 15 pounds, increase it to 20 and see if you can get 6-8 reps. This is how you stress the muscle and cause micro-tearing that is essential for muscle growth. Lifting heavy and often is important, but so is safe lifting and knowing your limits. Be sure to give yourself at least one day of rest and don’t make huge jumps in weight when lifting, especially without a spotter there to assist if needed.
2) Eat enough calories and protein
When you're looking to gain muscle, it’s important to make sure you're taking in enough calories and grams of protein to facilitate that growth. In order to build muscle your body must repair micro-tears in the muscle. This repairing process takes energy and requires protein. If you don’t eat enough calories it will take much longer to heal and build muscle. In order to grow your muscles you need to eat in a surplus (more calories than you burn) and be sure to eat 1 gram of protein per pound of body weight.
This is a piece of the puzzle that often gets overlooked but is crucial for muscle growth. Tissue repair happens most at night while you sleep. Without adequate sleep, your body can’t repair the micro-tears and build new muscle. Make sure you are getting 6-8 hours of uninterrupted sleep each night to ensure you are recovering quickly and gaining muscle mass faster.
If you're looking to gain more muscle, lose weight, or just get healthier reach out to me and let’s talk about your goals. I offer free consultations and love to help others become the best version of themselves. If you just need some support, check out my private Facebook Group to get more tips and tricks as well as a few healthy recipes!