How to accelerate muscle growth? You are desperate to know the answer to this question if you are knee-deep into bodybuilding and so are looking for better and more efficient way.
Building muscle can be a slow and frustrating process for even the most committed lifters, especially if you’ve spent an appreciable amount of time under the bar. You might have grown like a weed when you first started training, but over time, consistent muscle growth requires new strategies and tactics. If your journey to more muscle has stalled, a few tweaks to your program might be all you need!
It is quite simple if you know just what to do.
It concerns your diet, protein-intake, and workout. You should substitute low-protein and high fat foods with protein enriched food supplements. Using heavier weights can also show a significant increase in your muscle growth activity. 🙂
Sufficient Quality-protein intake
Muscle won’t grow without adequate cause. To build it effectively, you need an adequate training stimulus followed by ample nutrition and recovery.
Getting enough daily calories is a critical component of adding quality size. “If you really want to speed up your muscle growth, you need to fuel your body effectively,”
The best way to do this is to take in more calories than you burn. A 250-calorie surplus—or 250 calories over what you’re currently eating, or your maintenance goal—is a great starting point, but be sure to monitor progress over time and adjust accordingly.
While you don’t want to embark on a caloric free-for-all and start packing on body fat, you also don’t want to have too small of a surplus.
If your surplus is null, you’ll be building muscle at a snail’s pace. If you’re in that boat, start eating 500 calories over your daily maintenance level. 🙂
Increase organic protein rich foods
Lean chicken, lean beef and fish provide your body with the protein it needs to burn more calories and create lean muscle through a process known as “the thermic effect.” Organic beef also contains a variety of essential vitamins and minerals, which help the body build muscle.
It contains protein, vitamin B12, heme iron, zinc, creatine and carnosine and omega-3 fatty acids.
Consume a variety of plant-based proteins like soybeans, peanuts and legumes. These proteins come in a variety of different forms. Find the versions with fewer additives and preservatives.
Eat more green leafy vegetables like broccoli and spinach
Spinach protects the body from muscle and bone loss. It also protects the body from cardiovascular disease and cancer because of its high nutritional content.
Replace regular rice and whole grain rice with quinoa
Quinoa is a grain that has more protein and more fiber than rice or oats. Purchase the white grain version, which is better quality than other variations.
Simply put, if you want to have a great workout, you have to fuel for peak performance. Training on empty can leave you feeling weak and underpowered during your workouts, and failing to fuel after a session can hamper your recovery and long-term growth.
So, what’s the perfect pre-workout meal? Well, that depends on your meal frequency and other factors, but a mix of complex carbohydrates and roughly 30 grams of lean protein 1-2 hours before you lift is ideal.
Getting in another 20-30 grams of protein after you lift can spur muscle protein synthesis and help you build muscle over time, so don’t overlook either crucial period. 😉
While using a protein-supplement, check the bottle for the recommended dose for your age group and sex. Make sure the bottle has a product seal that has not been tampered with or broken.
Take protein supplements on days when your diet is lacking a sufficient amount of protein. Once a month passes, take measurements of the area of the body you are working on to check muscle growth.
A 4 week time-frame is recommended because it takes most people 4 weeks to begin seeing results.
Decrease the amount of protein supplements you consume, on days you eat a sufficient amount of protein. Make sure to adjust your protein intake to meet the recommended daily dose. 🙂
Well, there are a lot of ways that allow people to accelerate their muscles growth and the best way is via working out. There are a lot of medicines available in the market that provide people with quick muscles growth. Sometimes those medicines can prove to be very dangerous for the human health, so it would be great if you follow the methods listed below for better and healthy muscles growth. 🙂
Go slow to grow
When it comes to packing on size, you might actually want to slow down your lifts to elicit new growth. “Too many people focus on trying to lift heavy and fast to speed up muscle growth. This often leads to sloppy form and takes the focus off of the working muscles.”
“While adding weight to your lifts helps you grow, it comes secondary to stimulating the muscle through a full range of motion,”
“Slowing down your reps in the eccentric phase of your lifts will not only cause you to lift through a greater range of motion, it will also increase the time that the muscle is under tension,” This, in short, can lead to greater muscle gains. 🙂
Grad a spot
A spotter can also help you perform specific training techniques like assisted and eccentric (negative) reps to push past sticking points and stimulate new growth. During assisted reps, you lift to failure, and then have your spotter assist you with a few additional reps beyond that point.
Know your maxes
Another key to getting stronger—and therefore building more muscle—is knowing your limits. “What is your 3-rep, 5-rep, and 8-rep max for the compound lifts? If you don’t know the answer to that, it could be part of your problem.”
Knowing these numbers will allow you to program smart workouts.
Instead of blindly guessing how many reps you can complete on a certain lift with a certain weight, you’ll be able to select the appropriate load—and progressively increase it—from workout to workout.
This kind of systematic tracking will help you get bigger and stronger for the long haul.
Limit your cardio activity
Incorporating moderate-intensity cardio is great for improving your aerobic capacity and enhancing your ability to work hard for a prolonged period during weight training. However, when muscle size and strength are your top goals, more cardio isn’t always the best solution. If you do too much cardio, it can make it harder to achieve the size and strength gains you desire.
Cardio places additional stress on the body, which means you have more to recover from, and it can sap calories that could have gone toward your muscle-building efforts.
To experience optimal muscle growth while training your heart, keep your cardio to 2-3 times per week and limited to 20-30 minutes per session at a low-moderate intensity. 😀
Switch out weights you usually train with for heavier weights. Use slow concentrated movements when performing repetitions.
Don’t get Married to one equipment type
When it comes to lifting, remember that your body will respond best to a variety of stimuli. Avoid getting too focused on lifting with just one type of equipment at all times. You might favor barbells and dumbbells, but that doesn’t mean you should never lift using cables or weight machines.
Use a workout log
When it comes to making solid gains, tracking your training sessions is essential. “Make sure that you log your sets and reps, as well as the amount of weight you are lifting in each session,”
Having a log to look at each time you hit the gym will not only inspire you to do your best, but it will allow you to double-check that you are, in fact, doing more than you did last workout.
It’s hard to know where to go if you don’t know where you’ve been, so write down your sets and reps so you can beat them in your next session!
If you don’t log your lifts or cardio sessions, it’s much harder to tell if you’re moving forward. And if you keep using the same weight day after day, you’re simply maintaining the status quo. A good workout log can help prevent this. 🙂