Tips to build muscle fast! Tips to build muscle fast! | Supplement Warfare

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Tips to build muscle fast!

1. Allow yourself time to rest and recuperate

Your body grows while you’re resting. Though training is the stimulus your body needs for muscle growth, it is during sleep when the actual process happens, due in part to the growth hormone your body releases as you slumber. It’s important that you get at least 8 hours of quality, uninterrupted sleep every night – even 9, if possible. If you can afford it, a quick nap in he afternoon is also a great idea

2. Increase protein intake to grow

Proteins, by virtue of their high amino acide content, are the building blocks of muscle. Managing your protein intake and ensuring that you are consuming enough protein throughout the day is one of the most important keys when trying to promote muscle growth. Shoot for 1.76g of quality protein per kilo of body weight each day!

3. Know your calories

You cant build muscle if you’re in a calorie deficit situation. While the number of calories needed to gain muscle varies from individual to individual, a good starting point is 30 – 35 calories per kilogram of body weight; with that in mind, a 79kg individual would aim for 2400 – 2800 calories per day. Depending on your results, adjust your calorie intake up or down.

4. Cardio exercises to burn fat fast

You cant build muscle if you’re in a calorie deficit situation. While the number of calories needed to gain muscle varies from individual to individual, a good starting point is 30 – 35 calories per kilogram of body weight; with that in mind, a 79kg individual would aim for 2400 – 2800 calories per day. Depending on your results, adjust your calorie intake up or down.

5. Eat healthy fats

While the wrong kind of fats (i.e. trans fat) can wreck your physique, consuming healthy fats like those found in nuts, avocados, olive oil, fish, coconut and flax seeds can actually strongly support your muscle growth efforts. In addition to providing a usable energy source for the body and helping to reduce inflammation, healthy fats can also support the optimal hormonal environment needed for muscle growth

6. Low carb diet advice

Cutting your carb intake while trying to gain muscle will likely leave you spinning your wheels. Quality carbs like oatmeal, brown rice, sweet potatoes and whole-wheat pasta are needed in your body to form glycogen, which is the storage for of glucose that is housed in your muscles. If you cut your carbs, your energy levels will suffer and your muscles may appear a lot flatter than usual. Aim for at least 4.4g of good carbs per kilogram of body weight each day.

7. Recommended green vegetables for bodybuilding

Green vegetables like broccoli, spinach and kale are nutritional powerhouses loaded with key vitamins, minerals and important plant-based anti-oxidants. Given that weight training puts a lot of stress on the body, its crucial to include these vegetables in your diet everyday to help fend off free-radical damage, reduce inflammation, and support optimal recovery. At supplement warfare we also provide some qualty oximegas and multivitamins to speed up this process.

8. Include compound movements in your routine

Compound movements like the bench press, squat, and deadlift are multi-joint movements not only target several muscles at once, but they also cause the body to release more key hormones like testosterone and growth hormones, which can greatly support the process of muscle growth. These movements should be the cornerstones of your routine!

9. Jam while your training. Play your favourite music!

Listening to muscle while you train can provide you with the needed motivation to get the most from your muscle building workout. Much research has been conducted in the field of muscle's physiological impact, and listening to music before and while your training has come our as a powerful strategy for increasing work output and fostering a positive mental state

10. Keep a training journal

Tracking your progress from workout to workout, week to week, and month to month is a key part of a results-based routine. Having to remember how many reps you did for each set of each exercise and at what weight can be difficult, if not nearly impossible. Herein lies the value of a training journal: by recording your sets, reps and weights you can easily keep tabs on your progress and adjust your program based on quantitative facts.

11. Never miss post work out feedings

The post-workout window of opportunity has been discussed at length in bodybuilding circles, as it should be, given its importance. You're in a depleted state after you finish training, with your body primed and ready to adsorb the nutrients it needs to start the recovery process. Given that its easier for your body to digest to liquid meal immediately after your workout, it’s a great idea to have a protein shake with some simple sugars right after your finish training, and to follow that up with a whole meal about an hour or so later

12. Pay close attention to progressive overload

At the heart of bodybuilding training, and building muscle for that matter, is the concept of progressive overload. In a nutrshell, this concept refers to forcing your body to adapt by putting increased demands on it. A few ways you can accomplish this is by striving to lift heavier weights, doing more reps with the same weight, or decreasing rest inervals between sets. Your body will adapt to these demands by getting bigger, stronger, and more muscular, which is exactly what you're after.

 

 

 

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