building muscles can be sometimes difficult due to many things that we don’t know or ignore for some reason. Here are ten tips that will enlighten you and make you gain muscle fast.
Tip 1: Eat
Food is the most important element to gain muscle, some people even say its more important than training. However, depending on your goal you need to consume a number of calories each day to maintain, lose, or gain weight. (You can count your calories intake with this calculator: https://www.calculator.net/calorie-calculator.html ). Moreover, don’t rush eating junk food, try to consume calories from healthy protein sources like chicken breast, eggs white, fish, and red meat. Healthy fat sources like extra virgin olive oil, nuts, avocado, coconut, milk, and oils. healthy carbohydrate sources like oats, rice, potatoes, yams.
Tip 2: Lift
breaking down muscle tissue is the only way to significantly increase muscle, by subjecting your muscles to an external force to which they are not accustomed. So the gym is one of the best ways to build muscles.
Tip 3: Recover
Without resting your body gonna find a hard time repairing the damaged muscle tissues, so try to give your body what it needs to properly recover. Cold shower, ice bath, massage, stretching, breathing exercises, foam rolling, and a good 8 to 9-night sleep are all activities that you consider to enhance recovery.
Tip 4: Rest
Working a muscle too many days in a row can make too damaged and prevent it from properly recovering and growing. That’s why it recommended to not train the same muscle group two days in a row. A muscle needs 48 to 72 hours to fully recover.
Tip 5: Cardio
Cardio can be very negative and can prevent you from building muscles, your body needs calories to build those muscles, and if you are doing a lot of cardio exercises like swimming, cycling, running, you are burning calories that your body really needs to build muscle. So building muscles fast is depending on you doing the right decisions, instead of focusing on cardio focus on weight lifting.
Tip 6: Heavyweight
Reaching hypertrophy is largely related to going heavy with weight. You should be lifting in the range of 8 to 12 reps per set, and doing 3 to 8 sets per exercise, so you can reach failure by the end each set. A friend or a spotter can be really helpful when the weight gets too heavy to lift with good form. In case you don’t a friend, you can stop when you get too tired to lift with a good form, catch your breath for a few seconds and continue your, then keep lifting to complete the set.
Tip 7: Supplement
The best supplements you can get to help gain muscle faster are whey protein, creatine, and zinc. Other Muscle-building supplements such as beta-Alamin or nitric oxide will achieve small results for the money you put on them.
Tip 8: Stress
stress can quickly drain testosterone, an anabolic hormone for building muscles, moreover, it increases levels cortisol, a catabolic hormone that damages the muscles. Learn to be more relaxed in bad situations, breath deeply and plan out your day to give yourself more time and less stress.
Tip 9: Multi-joint
Focus on doing exercises like squats, deadlifts, cleans, and bench pressing, so you can work more muscles in less time, and also you can lift heavier than you can lift with single-joint exercises.
Tip 10: Hormone imbalances
People that are above the age of 30, hormonal deficiencies can slow your rate of muscle gain. You can consider going to a doctor to test your hormone levels and address any imbalances.