5 Tips on How to Gain Muscle Fast
Improving your body's muscle mass will relieve regular daily aches and pains, backaches and work-related stress. However, training a muscle to grow is not an overnight process and takes some specific knowledge. If you have ever wondered about how to gain muscle fast, it is tempting to think that spending quality time in the gym is all it takes since you can feel your biceps growing after an intense session. Muscles need to be 'stressed', 'isolated,' 'fed,' and rested. It does not happen overnight, but you will be on your way to packing on as much as a pound of muscle each week by following the tips discussed below.
Tip #1: Train under an Hour
Training correctly can transform your mass building process. Train for 45 to 60 minutes maximum. Use a stopwatch to keep yourself in check. This is because testosterone levels fall if you train for too long. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. If you train for too long, you risk damaging your muscles, which can also lead to forced rest period. Also, training too frequently can reduce strength levels because of nervous system fatigue.
Tip #2: Train Different Muscle Groups on Different Days
A total-body workout may include isolation exercises that target compound movements or specific muscle that work multiple muscle groups in a single exercise. Alternating muscle groups gives them more time to recover and grow. It is better to train each muscle group or movement pattern at least 2 times per week at the very minimum. Creating a training schedule and sticking to it will prevent you from accidentally over-training a certain muscle group.
Tip #3: Eat Sufficient Amounts of Protein
If you are wondering how to gain muscle fast, there is nothing more important you can add to your diet than protein. Protein is very important for health, weight loss and body composition. If you don't get enough from your diet, your health and body composition suffers. Taking sufficient amounts of whey protein in the form of egg protein, casein, soy protein, will help your body get the right amount of protein. However, one protein is not a clear cut winner. Mixing a whey protein power in milk gives you a good combination.
Tip #4: Lower Your Stress Levels
According to Dr. Bryan Walsh, "there is probably no bigger cause of decreased muscle gain and fat loss than stress physiology. Stress physiology can damage virtually every other system in the endocrine system, immune system, gastrointestinal system, and neurological system." Stress increases the production of the hormone cortisol, a hormone which encourages your body to store fat and burn muscle tissue. You can reduce stress by stopping strict dieting and giving in to cravings a little, go slowly at meals, curtain caffeine and having enough rest (sleep).
Tip #5: Be Persistent
You need to be persistent. Every successful bodybuilder goes through struggles and thought about giving up. Time and persistence are the keys to building impressive muscles, but you have to follow the simple tips highlighted above. Don't give up on yourself. You have all it takes!
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Hope you have learned a few things about how to gain muscle the easy way. In addition to the above tips, ensure you drink enough water as this will prevent your diet from harming your organs. Don't take steroids no matter how tedious gaining muscle might seem. This is because steroids can be harmful to the muscle and can also cause side effects.