It’s shirtless season, and everyone is scrambling to try and get into the best physical shape they can before they put on that bathing suite. The beaches will be packed with wash board abs and six packs, and you don’t want to be left out. You’re doing everything you can to build muscle, but you’re just not seeing it happen. Perhaps you’re impatient and want those results overnight. However, I’m more willing to bet that you’re doing something wrong. Here are 9 Tips to Quickly Build Muscle:
If muscle is what you’re looking to build, cutting back on the cardio is one of the first steps you should take. Rather than running every day, try two days of light jogging for approximately 30 minutes per session. Strap on your Garmin Forerunner 210 (Black) Club Bundle with Foot Pod and Premium Heart Rate for your next run and track your results.
Less is More
To gain muscle, you do not have to lift iron all day, every day. In fact, most trainers would advise you against doing so. The next time you go to work out, try doing no more than 20 sets per muscle group, with each rep being between 6 and 12. To make up for the reduced time, try adding heavier weights. Be sure to keep your workout under one hour, as you don’t want to over-work yourself.
Don’t Expect Miracles from Supplements
I am not on a mission to bash supplement use. I’ve used them myself. However, one shouldn’t think that taking supplements alone is going to give them the muscles they want. A supplement should not be looked at as being anything more than a supplement. Exercise and a proper diet will also be required to reach your desired weight. If you are going to include supplements in your workout, try to stick with protein products.
Know the Daily Calorie Intake Needed
The amount of the calorie intake you need, is usually determined by factors such as age, gender, weight, and how active you are. One easy way to determine how many calories you need each day is to take your current weight and multiply it by 20. If you’re a female who weights 120 pounds, multiplied by 20, you should be eating 2,400 calories each day.
As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.
Going multi-joint is another great way to gain muscle. Moves like biceps curls are great routines, but they’re not going to quickly build muscle. Replace single joint movements with other options like bench-pressing, dead-lifts, and even squats. These routines work more muscle groups in less time, while also allowing you to lift a heavier weight.
You’d be surprised at how many people underestimate the power of rest. Working your muscles too hard, without allowing them a chance to rest can cause the muscle fibers to become damaged beyond repair, prohibiting growth. To quickly gain muscle, try working a specific muscle group until it is exhausted. Then, allow these muscles to rest until there is no sign of pain or stiffness before working these muscles again.
Proper recovery also plays a vital role in muscle building. Proper recovery allows your body to be in a state where it manufactures some of its best growth. Ice baths or cold showers are great tools used for recovery. Compression Apparel, Thermophore Moist Heating Pads, Ice It! products, and sleep are also great recovery aides.
Protein is by far the most important macro-nutrient needed for muscle building. Because everyone’s nutritional needs are unique, you should consume one gram of protein per pound of body weight. This provides the body with the nutrients is needs to repair and produce new muscle tissue.
When performing any of the routines mentioned, be sure to not overdue it. As always, with any new routine, it would be wise to check with your physician and get a physical. Now get out there and show us your gains! Happy Fitness!