8 Tips to Grow Muscle Fast
How to gain muscle fast? Is it even possible?
Short answer: Yes.
Long Answer: Yes, but you need discipline, focus and endurance.
To gain muscle mass, it is important to do physical activity on a regular basis and following the coach’s guidelines, in addition to following an adequate diet for the goal, giving preference to foods rich in protein.
It is also important to give the muscle time to rest so it can grow, because during the exercises the muscle fibers are injured and send a signal to the body that indicates the need for muscle recovery, and it is during recovery that muscle mass is gained.
Feeding is also a fundamental part in the process of gaining muscle mass because it provides the necessary nutrients so that the diameter of the muscle fibers can increase, ensuring hypertrophy.
8 tips to gain muscle mass faster
The 8 best tips to gain muscle mass quickly and efficiently are:
🏋️ 1 – Do each exercise slowly
Weight training exercises should be done slowly, especially during the muscle contraction phase, because by doing this type of movement more fibers are being injured during the activity and more effective will be the gain of muscle mass during the period of muscle recovery.
Besides favoring the hypertrophy, the slower accomplishment of the movement also makes the person acquire more body consciousness, avoiding compensations during the exercise that end up making the exercise easier. Check out a training plan to gain muscle mass.
🏋️ 2 – Do not stop the exercise once you start feeling pain
When you feel pain or burning sensation during the exercise, it is recommended not to stop, because that is when the white fibers of the muscle begin to break, leading to hypertrophy during the recovery period.
However, if the pain felt is in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it is recommended to stop or decrease the intensity that the exercise is performed to avoid the risk of injury.
🏋️ 3 – Training 3 to 5 times a week
To gain muscle mass, it is important that training takes place on a regular basis, and it is recommended that training takes place 3 to 5 times a week and the same muscle group is worked on 1 to 2 times, since muscle rest is essential for hypertrophy.
Thus, the instructor can indicate several types of training according to the person’s objective, and it is often recommended to perform ABC training for hypertrophy. Understand what the ABC training is and how it is done.
🏋️ 4 – Have a protein-rich diet
To gain muscle mass, it is important that the person has a healthy diet rich in protein, since they are responsible for maintaining muscle fibers and, consequently, are directly related to hypertrophy. In addition to increasing protein intake, it is also important to consume good fats and consume more calories than you spend. See how the diet should be to gain mass.
🏋️ 5 – Training intensively
It is important that the training is done intensively, and it is recommended that it be started with a light warm up, which can be either through aerobic exercises or through the rapid repetition of a weight training exercise that will be part of the day’s training.
After weight training, it is also recommended that you do aerobic training, which will help in the process of increasing the metabolism and caloric expenditure, also encouraging hypertrophy.
🏋️ 6 – Regular change of training
It is important that the training is changed every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the process of hypertrophy. Therefore, it is important that after 5 weeks the trainer evaluates the person’s performance and progress and indicates the accomplishment of other exercises and new training strategies.
🏋️ 7 – Each exercise should be performed using 65% of the maximum load
The exercises must be carried out using about 65 % of the maximum load that can be done with a single repetition. For example, when only one repetition of thigh extension can be done with 30 kg or 66 lbs, to perform the whole training series, it is recommended that a weight of about 20 kg or 44 lbs be used to perform the whole exercise series.
As the person goes through the training, it is normal that the 20 kg (44 lbs) becomes lighter, so it is necessary that there is a progressive increase, because this way it is possible to promote hypertrophy.
🏋️ 8 – When the intended goal is reached, one should not stop
Once the desired muscle mass has been reached, one should not stop exercising in order not to lose the acquired definition. Generally, the loss of muscle mass can be observed in only 15 days without training.
In addition, protein or creatine supplements are a great option to help gain muscle mass, but these supplements should only be taken under the guidance of a physician or nutritionist.