Build muscle faster!
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Are you struggling to see progress in the gym? Maybe you have just started and want to know the little secrets? I will share with you my best tips to gain muscle faster. These are my 9 proven strategies to speed up muscle growth.
1. Compounds movements first
Compound exercises require more energy and other body parts to assist the movement. So the when you begin your workout, start with compound movements. They should make up the first 2-3 exercises in your workout.
*A compound exercise is where the body uses more than one muscle to do the exercise. An example is a deadlift. (This targets the upper back, lower back, glutes and hamstrings).
2. Technique.
Focusing more on the technique allows you to hit the specific muscle effectively, making you feel the burn. Take a bicep curl for example - making sure you squeeze the bicep up (concentric phase) then lowering it down slowly till your arm is slightly bent (eccentric phase).
The full range of motion is important to contract the whole muscle. If you feel like you don't understand a exercise, always ask someone for advice.
3. Rest period
Some people don't time rest interval, others don't rest at all. If your trying to build muscle the rest period between sets allows you to see how well you recover before your next set. Also you can link it to what you may have eaten during the day to fuel your workout. My tip for you is...rest till you think you can lift the same rep range.
4. Rep range
To keep the body guessing each week you much change the demand the muscle will endure. So rotating each each from strength (1-5 reps) to hypertrophy next week (8-12 reps) will shock the muscles, leading to better gains.
5. Program
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| An example of a 4 week upper/lower split |
This link on well from number 2. Have a small program to follow, that is simple to understand. It can be a upper/lower split or push/pull. I find these are the best for newbies.
6. Tempo
Tempo is quite similar to technique but it is a more advanced form of training. The speed at which you move the weight ensures greater control of the movement. Tempo requires a lot of skill and mind muscles connection.
So when performing a bench press if you follow a 3230count, you will move the weight down 3 seconds, pause at the bottom for 2 secs (keeping tension) move it up for 3 seconds then begin another rep. You will feel the muscles working more than they have before.
7. Note book
Write down you reps, sets, weight and how difficult is was. You need to know progress on how well you are progressing. Maybe one day you may need to look back at your previous PB.
8. Pre & Post meal
Its important to fuel your body for a tough session and it will be just as important to re-feul after a intense workout. Focus on carbs 1-2 pre workout and Protein & carbs post workout. Some people need a intra meal or drink during the workout. So if you lose energy quickly during the sessions, you may need to think about that as an option.
9. Intensifiers
Adding in a drop set, failure set (As many as possible AMAP) can stimulate how the muscle adapts. Other options are 21's, where you to half reps at the top and bottom of the movement, then doing the full range - all phases 7 reps each.
10. Recovery
Have enough active rest throughout the week. This enhances your bodies recovery. Active rest in the form of LISS (lower intensity steady state) can help keep good blood flow circulating while recovering.
What exercises are classed as LISS?
Walking at moderate pace
Swimming
Yoga
Hiking - walking
Summary
Focus on big compound movements first, then move onto accessory (smaller) movement after the 2-3 exercise. Make sure you set rest times and plan your recover meal. Try to keep notes of everything you have done to get stronger, so you can look back on what went good and bad.
Add these tips into your workout and let me know how it went. I expect to see them gains :)
Have a wonderful day
'Footsteps to a healthy future'
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