If you’ve been working out hoping to build muscle, you know it’s a process that doesn’t happen overnight. But what if you’ve been putting in the work and aren’t seeing the results you hoped for?
There’s more to building muscle than simply exercising more and lifting weights. Your workouts need to be efficient and target the muscles you’re trying to grow. You should also supplement your training with a high-calorie diet, lots of protein, and creatine gummies. Even your sleep patterns and cardio workouts can affect how efficiently you build muscle.
If you’re not gaining muscle as quickly as you’d like, your routine might be missing something. Here are some tips that will help you to build muscle faster.
1. Maximize your workout time with compound exercises.
Some exercises only focus on specific muscles in your body. While these have their place in your workout routine, you want to spend more time on exercises that work multiple muscles at the same time. Compound exercises like squats, deadlifts, presses, and pull-ups will help you gain muscle more efficiently and increase your strength. You’ll also maximize your time in the gym by working several muscles at a time. Make compound exercises the core of your workout, and add some isolation training when you can.
2. Go for high-intensity workouts.
A higher-intensity workout is more beneficial for muscle growth than a low-intensity workout, even if you’re not training as long. Continue to push yourself and add more weight if you’re easily doing more than 10 reps at a time. Make sure you’re always using proper form and rotating your exercises instead of doing the same ones. As your workout becomes easier, continue to push yourself and keep your workouts intense. You won’t build muscle if you don’t keep challenging yourself.
3. Make sure you’re eating enough.
To build muscle, you need to eat more than you would if you were only doing light exercise. Your body needs the energy to become stronger. Calculate how many calories you need to eat in a day for the amount of exercise you’re doing. You should also increase how much protein you’re eating. Aim for one gram per pound of body weight per day. Eat healthy meals, but eat a lot if you want to boost your muscle gains.
4. Get enough rest.
Your recovery time is almost as important as the time you spend at the gym. If you want to build muscle faster, you need to get plenty of sleep each night. Eight hours is ideal, but even if that’s not realistic, set a goal of going to bed a bit earlier. Also, don’t overdo it with your workouts. If you’re overworking your muscles without letting them rest, you won’t get the results you want.
5. Try supplements.
There are several supplements that can help you to build muscle quickly. Creatine supplements are one popular option. Creatine is naturally found in muscle cells and helps improve energy levels. While they don’t directly help your muscles grow, they can help increase your strength and power. This allows you to take on more intense workouts and ultimately build muscle quickly.
HMB is another natural compound that can boost your muscle building. It promotes muscle growth, helps with recovery, and prevents muscle loss.
There are thousands of supplements on the market, so it’s good to do your research before choosing one. They can be very effective, but not all supplements are created equal.
6. Make a goal to train each muscle two to three times per week.
You need to work all of your muscles evenly if you want to build muscle overall. While some weight training programs focus on different muscles in each workout, each muscle group might only be getting a workout once per week. You’ll need to increase your training frequency if you want to gain more muscle faster. As mentioned before, one way to do this is to focus on whole-body workouts made up of compound exercises. Make it your goal to train each muscle group at least twice a week, and three times if possible.
Building muscle takes time, but you can build quickly with the right strategy. Make sure you’re maximizing your workout time with compound exercises that challenge multiple muscles at the same time. Increase the intensity of your workouts instead of working out for long periods of time. Make sure you’re getting enough calories and protein in your diet for muscle growth. Get plenty of sleep and give your muscles time for recovery. Try supplements for more strength, energy, and power, like creatine and HMB. Set goals for yourself, and try to work out every muscle group two or three times per week for faster results. If you follow these tips, your workouts will be more efficient and you’ll be able to build muscle even faster.