With slower rates, you also have the opportunity to take your muscles through their full range of motion, leading to more even growth.
For example, you might start with a moderately paced set, then move to a fast set, then move to a slow set, then go back to a moderately paced set. Don’t lift any faster than you can with proper form. Make sure that on the fast reps you aren’t cheating the movement but are going through your full range of motion.
Make sure you can lift the weight with proper form for the given exercise. If you can’t complete the range of motion in the exercise, choose a lower weight. Using heavier weights typically means fewer repetitions. However, using the heaviest possible weight you can use with 8 to 10 repetitions is one way to significantly accelerate muscle growth. [3] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019.
Create a regimen that targets specific muscles groups on specific days to enable rest days for other muscle groups. For example, you may have leg day on Monday, work your arms and shoulders on Tuesday, work your core on Wednesday, and then work your legs again on Thursday. A rest day depends on the type of exercises. [5] X Expert Source Kevin RichardsonCelebrity Personal Trainer Expert Interview. 19 February 2021. For example, a rest day after aerobic-type exercises like running, jogging, or cycling is different from the rest day after anaerobic exercises like high-intensity cycling or weight training. [6] X Expert Source Kevin RichardsonCelebrity Personal Trainer Expert Interview. 19 February 2021. If you are doing resistance training, you should do training for three days and have at least four days off. [7] X Expert Source Kevin RichardsonCelebrity Personal Trainer Expert Interview. 19 February 2021.
To have solid gains, you must have a handle on exactly what exercises you’ve done with each training session and how much weight you used. You also might benefit from including other observations such as how you felt, what you ate before your workout, and what the atmosphere was like in the gym, since all of these things can affect your performance.
Limit cardio exercise to 75 minutes of vigorous activity (i. e. running), or 150 minutes of moderate activity (i. e. walking) per week.
Look on bodybuilding websites or talk to bodybuilders to find out ways to get the calories you need for muscle gains. Make sure the foods you’re eating are healthy and nutritious – don’t just load up on junk food and empty calories.
Grass-fed beef also contains a variety of essential vitamins and minerals in addition to protein that help the body build muscle, such as vitamin B12, heme iron, zinc, creatine, and carnosine. [13] X Research source You should aim to eat approximately 1 g of protein per pound of body weight. This means you’ll have to adjust your protein intake as your weight fluctuates.
Soybeans, nuts, and legumes are excellent sources of protein. Almonds, for example, are a good snack to eat before a workout and can be added to a fitness shake. Get organic foods if possible, or stick to those with little to no additives and preservatives. The fewer additives and preservatives the body has to break down, the more effective these foods will be at helping you build muscle.
Look for low-glycemic carbohydrates such as apples, pears, whole grains, sweet potatoes, and beans. Read nutritional labels carefully and choose carbs that also are higher in fiber and lower in calories.
Reducing inflammation in your body means your muscles won’t be as sore after intense workouts, and also that they will recover at a faster rate.
Leafy greens also have the added benefit of protecting your body from cancer and cardiovascular disease.
Drink 8 to 10 glasses of water a day, or more, to ensure your body is adequately hydrated before you exercise. Adequate hydration also ensures that your body can transport the nutrients you consume efficiently. Eating healthy foods won’t help you much in terms of building muscle if those nutrients never reach your muscles.
If you’re a member of a gym, they typically will have a dietician or nutritionist on staff who you can consult. If not, they may be able to recommend someone local who can help you. Once you have recommendations from a dietician or nutritionist, talk them over with your healthcare provider before you start any supplements, particularly if you are at risk or have a history of nutrition-related health issues.
Check the bottle as well and make sure all seals are still intact and it has not been tampered with.
You can get amino acids from meat, dairy, and seafood, but it’s possible you won’t get all the amino acids you need through food sources. For this reason, an amino acid supplement can be beneficial if you want to accelerate muscle growth. Amino acid supplements are especially important if you are a vegan or vegetarian and want significant muscle gains. Keep in mind your body does not store excess amino acids, which means sufficient consumption is a daily requirement.
Minerals such as calcium and magnesium also are essential if you want to accelerate muscle growth. A good multi-vitamin should provide you all the muscle-building vitamins and minerals you need. You may want to ask a dietician or nutritionist for a recommendation.
Look for a supplement that provides the omega-3 fatty acids DHA and EPA. If you are a vegetarian or vegan, you can get the same omega-3 fatty acids present in fish oil from flax seed, chia seeds, or an algae-based supplement.
Measure your muscles on a weekly basis for a while before you start taking supplements. Once you’ve reached the four-week mark, start measuring them again and compare the gains after supplements to the gains before.
Too much protein will not increase the benefits or cause you to grow muscles more quickly, and may have a negative effect on your health in the long run.
