If you want to accelerate muscle growth, you need to combine healthy eating, supplementation, and an exercise regimen specifically designed to build muscle mass. The best way to do it safely and responsibly is to work together with a personal trainer and nutritionist who will help you design a personalized program to achieve your goals. However, there are some steps you can take on your own to increase the size and strength of your muscles. X Research Source
Adjust your exercises
Do the weight lifts more slowly. Many people believe that to get big muscles you need to lift heavy weights as fast as possible, performing as many repetitions as possible. However, doing slower reps allows you to focus on the muscles you’re working and ensure you maintain perfect form.
By working slower, you also have the opportunity to move your muscles through their full range of motion, which results in more even muscle growth.
Vary the speed of the repetitions. Both fast and slow reps are important, as long as you can lift weights quickly using proper form. Varying the speed of the repetitions adds an element of surprise to the exercise routine, so that the muscles do not get used to the same movement.
For example, start with a moderate pace set, move to a fast set, then a slow set, then return to a moderate pace set.
Don’t lift weights faster than you can lift with proper form. During fast reps, make sure you don’t cheat the movement, but rather use the full range of motion.
Use heavier weights. If you’re looking to accelerate muscle growth, you should lift the heaviest weight you can lift for the intended number of reps. Muscles won’t develop unless you challenge them properly.
Make sure you lift the weights with proper form for a given exercise. If you can’t achieve full range of motion on the exercise, choose a lighter weight dumbbell.
Generally, using heavier weights means fewer repetitions. However, using the heaviest weight you can with 8 to 10 repetitions is one way to greatly accelerate muscle growth.
Give your muscles adequate recovery time. Muscle growth does not occur during exercise, but rather during muscle recovery. You should leave a minimum of 48 hours between each exercise for a specific muscle group to give your muscles time to recover and grow.
Establish a regimen that works specific muscle groups on specific days to allow rest days for other muscle groups. For example, you can work your legs on Monday, your arms and shoulders on Tuesday, your core muscles on Wednesday, and work your legs again on Thursday.
Gradually increase the weight you use. You should test your maximum weight every two to three weeks or at least once a month and increase it as needed, so that you always work out with the heaviest weight you can handle for a particular exercise.
Use a variety of machines. Just as it is good to vary the speed of the repetitions, varying the types of machines prevents the muscles from getting used to a certain type of movement. If you allow this to happen, their growth will slow down.
Keep track of training sessions. As time goes by, it’s easy to forget how many reps you’ve done of a given lift or exercise or how much weight you used last time. So keep a detailed log of weights and reps to stay on track.
If you want to make significant gains in muscle mass, you need to know exactly what exercises you’ve done in each training session and how much weight you’ve lifted.
You can also reap benefits by including other observations such as how you’ve been feeling, what meals you’ve eaten before exercise, and how the gym environment has been, as all of these can influence your performance.
Keep cardio moderate. While these are still important for building endurance and improving your overall cardiovascular health, too much cardio can slow muscle growth. If you’re looking to build bigger muscles, you should focus on anaerobic exercises like lifting weights.
Limit cardio exercise to 75 minutes of vigorous activity (such as running) or 150 minutes of moderate activity (such as walking) per week.
Feed yourself properly
Increase your calorie intake. Don’t expect to build bigger, stronger muscles if you don’t give your body the fuel it needs to build muscle mass. Calculate the number of calories you need to eat by multiplying your body weight in pounds by 15 to 17 calories (for example, if you weigh 170 pounds, multiply by 16 to get a daily caloric intake of 2,720). If you don’t gain the muscle mass you want after a few weeks, increase your caloric intake by 10%.
Look up bodybuilding websites or talk to bodybuilders to find out ways to consume the calories you need to build muscle.
Make sure you eat healthy and nutritious food; don’t just fill up on junk food and empty calories.
Eat a lot of protein-laden foods. Protein is the building block of muscle, so if you want to accelerate muscle growth, you should eat 10-25g of protein at each meal or snack. Lean chicken, lean beef, and fish provide your body with the protein it needs to burn more calories and build lean muscle.
Aside from containing the protein that helps build muscle, grass-fed beef also contains several essential vitamins and minerals such as vitamin B12, heme iron, zinc, creatine, and carnosine.
You should aim to consume 1 g of protein for every 1 pound (1/2 kg) of body weight. This involves adjusting your protein intake as your weight changes.
Incorporate plant-based protein into your diet. If you don’t eat meat, it will be more difficult for you to accelerate muscle growth, but not impossible. Even if you eat meat, it is necessary to complement the sources of protein of animal origin with those of vegetable origin.
Soybeans, nuts, and legumes are very good sources of protein. For example, almonds make a great pre-workout snack, and you can add them to a protein shake.
If possible, opt for organic foods or those that contain few or no additives and preservatives. The fewer additives and preservatives your body has to break down, the more effective those foods will be at helping you build muscle.
Choose carbohydrates carefully. While these can give you energy during exercise, inadequate carbohydrates can lead to a sudden drop in blood sugar that destroys all the work done to accelerate muscle growth.
Look for low-glycemic carbohydrates like apples, pears, whole grains, sweet potatoes, and beans.
Read nutrition labels carefully and choose carbohydrates that are also high in fiber and low in calories.
Eat flaxseed instead of flaxseed oil. Flaxseeds are an excellent source of omega 3, fiber and protein. On the other hand, flaxseed oil lacks fiber and is very unstable. Flaxseeds also contain a significant amount of omega 3 fatty acids, which help reduce inflammation.
Lowering inflammation in the body means your muscles won’t be as sore after intense exercise and they’ll recover faster.
Eat lots of leafy vegetables. There’s a reason the animated character known as Popeye ate spinach. Leafy green vegetables like kale and spinach are nutrient-dense, low in fat, and high in soluble fiber, making them essential for accelerating muscle growth.
Another additional benefit of leafy vegetables is to protect the body from cancer and cardiovascular diseases.
Substitute the rice for the quinoa. The latter is a grain with higher protein and fiber content than rice and oatmeal. It also has a high content of manganese, magnesium and phosphorus. You can choose red, black or white quinoa.
Maintain good hydration. Drinking water is perhaps the most important thing you can do to make your muscles grow faster. Sip water while you exercise and 1 pint (500 ml) of water for every 1 pint (500 ml) of weight lost through sweat.
Drink at least 8-10 glasses of water a day to ensure you properly hydrate your body before exercising.
Proper hydration also ensures that your body can effectively transport the nutrients you consume. Eating healthy foods won’t do much for building muscle if those nutrients never reach your muscles.
Avoid dangerous or illegal supplements. There are no legitimate short routes to gaining muscle. While there are many supplements that claim to make you build muscle quickly, they can have dire health consequences in the long run.
Consult a nutritionist. When you’re looking to accelerate muscle growth, the best way to do it safely is to consult with an experienced bodybuilding or sports nutrition person, who can recommend more beneficial supplements for you.
If you belong to a gym, you will usually be able to consult with a nutritionist who is on staff. If not, they can recommend a nutritionist to help you.
Once you have recommendations from this nutrition professional, discuss this with your doctor before trying any supplements, especially if you are at risk or have a history of nutrition-related conditions.
Carefully evaluate the labels on the containers. Nutritional supplement labels display important information regarding recommended doses based on your age and gender. Be careful not to exceed these doses or you could expose yourself to health problems such as loss of appetite or osteoporosis.
Also check the packaging and verify that all seals are intact and have not been tampered with.
Get enough amino acids. These compounds form proteins and therefore are vital for gaining strength and building large muscles. They also contribute to fat loss and muscle recovery after exercise.
Amino acids are found in meat, dairy products, and seafood, but food sources may not provide you with all the necessary amino acids. Therefore, it is beneficial to consume an amino acid supplement if you want your muscles to grow faster.
These supplements are especially important if you are vegan or vegetarian and want significant gains in muscle mass.
Keep in mind that the human body does not store excess amino acids, which means that sufficient consumption is a daily requirement.
Choose vitamin supplements that promote muscle growth. There are several vitamins (including C, D, E, and those of the B complex) that are essential for healthy muscle growth.
Minerals such as calcium and magnesium are also essential for accelerating muscle growth.
A good multivitamin supplement should provide you with all the vitamins and minerals necessary for building muscle. Ask a nutritionist for recommendations.
Take a fish oil supplement. Fish oil supplements of 1,000 to 3,000 mg increase blood flow to the muscles. This lowers inflammation and helps speed muscle recovery after exercise, which improves growth.
Look for a supplement that gives you the omega 3 fatty acids DHA and EPA.
If you’re a vegetarian or vegan, you can get the same omega-3 fatty acids from fish oil through flaxseeds, chia seeds, or an algae-based supplement.
Let the supplements act for at least a month. When you take supplements, the results are not noticeable at first. In many cases, you need to wait at least 4 weeks before you start noticing any significant results.
Measure your muscles once a week for a period of time before you start taking supplements. Once the 4 weeks have passed, measure them again and compare the subsequent increases with the increases before said intake.
Adjust protein supplements to your diet. If you take them, remember that their purpose is to supplement the proteins obtained through food sources. Calculate the amount of protein you should get per day and make sure you are not consuming too much.
Excess protein does not increase benefits or accelerate muscle growth. On the contrary, this can negatively affect your long-term health.