Everyone would love to build muscle faster, but the truth is that it takes a very long time to add a significant amount of muscle mass to your frame. Unless you’re a complete beginner you’ll be lucky to add an extra 10-15lbs of muscle in a year. Although, if you follow these 8 tips it will drastically increase the rate at which you gain muscle and if you’re lucky you may be able to gain even more than 15lbs of muscle in the next 12 months.
1. Time Your Rest Periods
Once you finish each set time your rest periods with a stopwatch because most of the times people rest way too long inbetween their sets. The reason why you shouldn’t rest any longer than 2 minutes between each set is because of muscular hypertrophy which can only be achieved when you rest between 60-120 seconds. Muscular hypertrophy is the growth and increase of the size of muscle cells.
When you rest longer than 120 seconds that is for muscular strength and not muscle size.
2. Make Sure You Get 7-8 Hours Of Sleep Every Night
If you are not getting enough rest then there’s no way your muscles will be able to fully recover from the intense training. When you sleep that is when your muscles grow so make sure that you get at least 7 hours of sleep every night.
3. Focus On Compound Movements
Lifts that work multiple muscle groups are known as compound exercises, the 3 most common and effective compound exercises is the deadlift, bench press and squats. The reason why it’s important to do these compound movements is because it makes your body release a large amount hormones such as testosterone which promotes muscle growth.
4. Take Creatine Monohydrate
Creatine is one of the most researched supplements in the industry, so if you’re on a tight budget and looking to get supplements for bodybuilding then Creatine should be on the top of your list because it’s been proven to be the most effective and cheapest supplement you can buy.
5. Track Your Nutrition
Tracking your nutrition and measuring your food is one of the most important things on this list because if you don’t know how many calories your eating everyday then how will you gain muscle mass ? To gain muscle mass you will need to be eating in a slight caloric surplus and getting in at least 0.9 grams of protein for every pound of body weight.
You can either write down everything you eat/drink with the calories and macronutrients in a journal or use the app called MyFitnessPal because if you’re not gaining weight then you can increase your calories accurately by tracking it.
6. Weigh Yourself Everyday
To make sure that you are gaining weight you should step on the scale and weigh yourself everyday. Then on Sunday add up all your daily weigh-ins and divide it by 7, if the calculated weight is higher than last weeks then you’ve gained weight. A good amount of weight to gain would be around 0.2-0.5 kg a week.
7. Follow A Proper Training Program
If your not following a proper training program then there’s no way you’ll be able to gain some serious muscle mass. If you’re just going into the gym and doing random exercises with bad form that’s a complete waste of your time. Once you follow a proper training program that works each muscle group 2-3 times per week with proper form and the correct number of sets/reps you’ll gain muscle faster than ever before.
8. Hire A Coach
Hiring a coach that gives you a fully personalised training and nutrition program is one of the best ways to gain muscle faster because all you have to do is follow the customised program. Furthermore, most coaches often do weekly reviews and if you have any questions about training/nutrition you can ask them.
To sum up if you’re serious about gaining muscle mass as fast as possible then follow these 8 tips because they will get you the results you want.