Building muscle takes time, diet to fuel growth, and effort in a gym. However, the rate of growing muscle varies. If you want to build your muscle faster, you would want to ensure you train frequently and consider the following strategies that experts have suggested:
1. Concentrate on Calorie Surplus
This is difficult to get used to, especially for people who often count calories to shred fat. However, people looking to gain more muscle mass quickly have to concentrate on a calorie surplus.
Once your body senses that it is in a calorie deficit, it will downshift the tendency to build new muscle. And if your body thinks that food is short in supply, growing muscle mass won’t be its top priority. This is why it is important to aim for around 300 or more calories every day.
2. Use Beta-Alanine Supplements
According to experts, beta-alanine is an essential amino acid that influences carnosine levels in the muscle.In terms of growing muscle, the beta-alanine has been proven to stimulate more production of insulin-like growth factor-1 and growth hormone. These two hormones help to facilitate the repair and growth of muscle, resulting in increased muscle strength.But it may as well cause beta-alanine itch. This is why it is important to consult a medical expert to advice you accordingly.
3. Consider Keeping Food Journal
Just like you want to monitor your bodybuilding progress and be specific with training goals, you would want to ensure that you keep track of what you include in your diet, too.
Training very hard won’t translate to more muscle unless you take more calories, and your food journal gives you an idea of how much you should eat.
In addition, food lets you easily make adjustments if you don’t make the progress that you hoped for. In your journal, ensure you include everything you drink and eat. And if you don’t gain weight, see where you may sneak in additional calories so you can kickstart your overall progress.
4. Take Time to Recover and Rest
Resting and recovering are important aspects of building muscle faster. Muscle recovery strategies, proper sleep, and rest days are important. Understanding the need to rest well can help you to prevent injuries, maximize your gains, and avoid burnout.
It may seem counterintuitive, but taking more time to rest and recover will help your muscles grow bigger and faster. By taking time to rest and recover, you give your muscles an opportunity to repair, balance hormones, and prevent overtraining.
5. Opt for the Right Weight Amount
The right weight amount should make it impossible to perform more than 20 reps. For instance, if you perform a set of ten reps, you shouldn’t be able to perform more reps.
The Bottom Line
Whether you are looking to maintain or build muscle, it would be best to understand what really works for you. A lot of factors affect the composition of your body. These include nutrition, supplements, and exercise. Therefore, choose a routine that you can easily s
