Spending hours at the gym and sticking to a disciplined training schedule can be difficult. For most, if you do not start seeing the expected results in a relatively short period of time it can sometimes get downright demoralizing. However, there are a few proven tips that will help you build muscle quickly and safely by making a few simple adjustments or tweaks to your normal workout routine.
Additionally, sometimes we get so caught up in the latest bodybuilding supplements or training techniques we also can forget to pay attention to the basics as well. By using our 10 tips to building muscle quickly you will ensure you stay motivated and keep your training schedule on track with the right level of intensity.
Muscle Building Tip #1
Exercises that require multi-joint movement and larger masses of muscle to be at work simultaneously produce a much greater hormonal response compared to isolation or single joint exercises. Review your workout regimen and if you have too many single joint lifts involved then replace them with multi-joint exercises.
Muscle Building Tip #2
Train with a partner who will help you push your limits. If your partner is the one who always wants to take a break and hit the smoothie bar, then it’s time to make a change. A great workout partner that helps you take your intensity to a new level can make all the difference in achieving your fitness goals faster.
Muscle Building Tip #3
A large serving of cottage cheese or a casein protein shake just before you go to sleep for the night can be just what you need if you have trouble gaining weight. Slow digesting protein releases amino acids throughout the night that will help your muscles recover and get the nutrients they need even while you are fast asleep.
Muscle Building Tip #4
Forget about using machines in training regimen if you are serious about building muscle. There is no comparison to the balance, control and secondary muscle effort required utilizing free weight exercises only. The benefits of free weights over the long term are huge as they make you work harder and employ a larger number of muscle groups to be fully engaged.
Muscle Building Tip #5
Creatine has been well documented to help build lean muscle mass by as much as 15% more in users taking it compared to users who do not. If you are not taking creatine in any form then find a high-quality supplement that includes creatine or a standalone creatine product that you like. Including creatine in your diet over the long term can go a long way in developing massive muscle gains quickly.
Muscle Building Tip #6
Constantly push yourself and try to reach for heavier and more intense training. If you only think you can handle 80lbs. dumbbells then try 85 or 90 lbs. just to see if you can do it. Far too often we settle in at a certain level and assume we are not ready to advance to the next, when in fact we are. Challenge yourself to get stronger and more powerful every day.
Muscle Building Tip #7
Research your diet and make sure it is packed with the calories and nutrients that you need to build the lean muscle mass you are after. While eating healthy is good, you never want to sacrifice too many calories as it can starve your muscles of the energy they need to grow. An intense training program is not enough; you must have a balanced diet as well.
Muscle Building Tip #8
Get enough rest. Staying motivated and inspired is a great thing but not giving your body enough time to rest and recover from hard training sessions will end up being counterproductive. It is imperative your muscles have the nutrients, energy and rest they need in order to properly gain lean muscle mass.
Muscle Building Tip #9
Stay inspired. Don’t be afraid to look for additional sources of inspiration as staying inspired and motivated can be different for everyone. Sometimes it might help to put a few pictures up where you can see them at all hours of the day or keep a few inspirational quotes stored in your smartphone that are important to you. Whatever it is that helps you stay inspired, make sure it is always close by and you can see it easily several times a day. Staying focused and inspired is more than half the battle when it comes to serious muscle building.
Muscle Building Tip #10
Develop a plan and stick to it. There is enough science and information available now that there are several road maps available to do the things needed to build massive lean muscle. Develop a plan and stick to it. Going to the gym without a predetermined workout program that has a reason behind every set and every rep doesn’t make sense at all. Do your research and find out what delivers the best results for your body then make your plan.