If you are that person that is focused on growing muscles, you might find patience to be overrated. It is true that change takes time. However, if you want to build muscles and you are not getting any results from your current workout routine, you should realize that your approach might be the wrong one for you. Besides, even if you see progress, there is no reason why you cannot speed up the process of building your muscles. Here are the methods that you can use to develop your long lasting muscles faster.
Increase Training Volume
Training volume is the number of repetitions multiplied by the number of sets that you do for each workout. This is what determines hypertrophy. You might be wondering, what is hypertrophy? Well, It is the process of enlarging the size of an organ or a tissue by increasing its cell size. This is how your muscles grow. Therefore, to increase volume, you might require to lower weight. This is because compared to strength training, intensity drops when you attain the hypertrophy phase of your program. The intensity will range from fifty to seventy-five percent of the maximum amount of weight that you can lift in one repetition. Hence, to attain the correct volume for your muscles, perform each lift for ten to twenty repetitions for three to six sets.
Focus on Eccentric Phase
You are in two phases when you lift weight: the concentric and the eccentric phase. For instance, if you are doing a squat, you are performing an eccentric action as you lower into the squat, and you are performing a concentric action as you return to standing position. Research has shown that you will better trigger hypertrophy when you perform eccentric work. Hence, to increase eccentric effort during your workout, you can slow down the eccentric phase of your exercise, or you can incorporate variations that are purely eccentric in your routine. For instance, if you do squats, go lower and end the exercise there to enhanced eccentric phase. You can also add the weights that you use during exercises to increase your eccentric phase.
Decrease Rest Intervals
In another research published in the Journal of Applied Physiology, it was determined that the amount of fatigue that your muscles experience acts as a prerequisite for hypertrophy. This is regardless of the number of repetitions and sets that you do in your workout routine. Also, rest periods that range between thirty to ninety seconds will encourage a release in the hormones that build muscles in your body while at the same time making sure that you are fatiguing your muscles to the maximum. Therefore, do not be afraid to feel the burn when you exercise.
Eat More Protein
Your muscles are broken down through exercise training. Protein will build them back up. Therefore, if your lifting workouts are harder, you will require protein intake to recover. If you are a weight lifter and you want to gain optimal protein growth, you are required to eat a quarter gram of protein for every kilogram of body weight in every meal. For instance, if you weigh one hundred and seventy-five pounds, you should consume twenty to twenty-four grams of proteins which amounts to three to four eggs in every meal.
Focus on Calorie Surpluses
Many people that want to lose weight focus on calorie deficits. Hence, it will be difficult for such people to start focusing on calorie surplus instead. However, if you want to build muscles effectively, consuming more calories than you burn each day will give you the best results. This is because a body that is in calorie deficit reduces the tendency to build new muscle. Therefore, try and consume between two hundred and fifty to five hundred extra calories in a day. You should try and ensure that any weight you gain is from your muscles. The best way to do this is to consume calories from proteins. Thus, eat a high-calorie diet that is rich in proteins.
There are many other things that you can do to boost muscle growth in a reduced period. For instance, you can have casein snacks before bed, you can have more sleep to recover, or you can take supplements such as creatine and HMB. However, the most important thing that you can do is remain committed to these life changes if you want to buff your muscles.
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