Updated: Aug 15
Building muscle can be challenging, especially if you are new to weightlifting. To get the most out of your workouts, incorporate these 7 tips.
From a proper workout technique to using creatine, these tips should help you build muscle faster.
1) Apply Progressive Overload
When you progressively increase the weight, frequency, or number of repetitions in your strength training programme, this is known as progressive overload.
This puts your body to the test and forces your musculoskeletal system to strengthen.
Although progressive overload is most often associated with strength training, the concept may be applied to any kind of exercise, including cardiovascular endurance activities such as running.
You will avoid a plateau if you utilise progressive overload in your workout. You'll keep your muscles challenged and stronger by altering or advancing your exercises.
For example, you could do 10 reps at one weight in the first month of strength training. The next month, you would do 12 repetitions of the workout.
Alternatively, you may continue to 10 repetitions but increase the weight you're using.
A progressive overload regimen was evaluated in a study published in the European Journal of Applied Physiology.
Over the course of 12 weeks, the researchers watched 83 individuals while they completed a variety of arm strengthening activities. (1)
Progressive overload was found to be a promoter of muscle growth.
2) Consume More Protein
Proteins are the body's main structural components. They are used in the manufacture of most tissues, including muscles, tendons, and organs.
This is why you should consume more protein. A minimum of 1 g/lb of bodyweight is suggested.
However, the optimal amount of protein for muscle growth is higher at 1.6-2.2 g/kg of bodyweight.
This increased protein consumption can help enhance muscle growth, fat loss, and athletic performance. (3)
3) Take Creatine
Taking 3-5 grams of creatine per day is a great way to boost your muscle growth.
Creatine is a supplement which is able to increase levels of ATP - your body's major energy source. It also seems to have benefits on muscle growth via a multitude of mechanisms.
It is able to enhance muscle growth, strength, and brain health. (2)
Increased strength and endurance
Increased muscle mass
Improved brain health
There are many other benefits to creatine other than just for exercise performance. It also features an excellent safety record and is one of the most well studied supplements.
4) Sleep for at Least 7 Hours
Getting adequate high-quality sleep can enhance your recovery and exercise performance.
Sleep is crucial for both athletes and non-athletes general health and well-being. Everyone needs adequate sleep to feel refreshed and perform at their best.
It may also aid in the recovery of your body after physical activity.
Changes in your heart rate and breathing during the night support cardiovascular health as you move through the phases of sleep.
5) Eat More
Consuming more calories may enhance recovery and muscle growth. Calories facilitate the growth and repair of cells.
This means that the more calories you eat, the faster you can grow muscle, to a point. Food also contains energy, allowing you to workout harder and for longer.
6) Drink More Water
Similarly to food, water is essential for your body to maintain proper functioning. Proper hydration also enhances athletic performance.
Dehydration causes a range of adverse effects, such as headaches and cramps, which are detrimental to exercise performance.
7) Track Your Progress
Tracking your progress is a way to ensure your effort is working. If your progress begins to plateau, for example, you can change up your workout.
It's also a great way to motivate yourself by seeing where you started and where you are now.
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This evidence and experience based analysis on tips to build muscle faster features 3 references, listed below.
1. Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. (2011, Jun) (Clinical Trial) ✔
2. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. (2007, Aug 30) ✔
3. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. (2018, Feb 7) ✔
✔ Citations with a tick indicate the information is from a trusted source.
The information provided in this article is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of a physician or other competent professional before following advice or taking any supplement. See our terms and conditions.