How to build muscle quickly

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As I have promised in my previous post I have come up with some tricks and tips to build muscle quickly. I have providing my blog link here so that you can have a quick look through it. My blog: beast_fitness_tips  . In this blog I have explained clearly about building muscle by explaining the anatomy of some muscles and exercises. In this post I am going to explain some tricks to gain muscle as fast as possible.

How do muscles grow?

When you train your muscles your muscle tissues will break. After training your muscles the protein and other nutrients taken by you will repair the muscle tissue and make them grow. By this we can conclude that muscles will grow when they are in rest. Muscles need 48 hours of rest after workout. So plan accordingly. Train every muscle two times a week. Frequency +recovery are equal to growth.

Intensity:

You need to do workouts which have high intensity and volume. You should concentrate on Intensity rather than number of sets or reps. For example: if you do any exercise for 10 sets of 15 reps and with light weight you may get exhausted and muscle won’t grow as you desire. If you do 3-4 sets of 8-12 reps of the same exercise with some heavy weight you will gain muscle as quickly as desired. Use 70-75% of your one rep maximum load for muscle building.

Time under tension:

Time under tension refers to the amount of time the muscle is held under tension. By using this you can keep maximum stress on muscle. This will help you to grow muscle as fast as possible.  You can increase time under tension by concentrating on eccentric part of the movement. Eccentric: while doing an exercise lowering the weight to the starting position with controlled movement is called eccentric. In the below image you can be able to understand it clearly.


Sleep:

You need to have 7-8 hours sleep to gain muscle because sleep helps your muscle to recover as quickly as possible.

Some tricks:

1)      Stretch your muscles after every set :

After completing an exercise (compound) stretch the muscle which have been worked for the exercise for 10 seconds. This may help you to improve mind muscle connection.

2)      Cardio:

Don’t do more cardio is you are aiming for muscle growth. Do cardio 3 times a week if you are training six days a week. Do cardio after weight training. This will help you build muscle quickly.

3)      Use supersets and compound sets:

Supersets are a type of workout set in which we do two exercises without rest (the exercises are for two opposite muscle groups). Example: bench press+ pull ups.  Soon after doing bench press and do pull ups this will help your body to pump blood to your muscle carrying nutrients my help them to grow fast. Use super sets to train small muscle groups like biceps and triceps at same time.

Compound sets are the workout sets in which we do two to three exercise without rest that train the same muscle. This will help you to hold you muscle under tension for a long time. Time under tension helps to build muscle.

4)      Use more compound exercises:

Compound exercises help you to maximise the volume of your training and help you to build muscle quickly.

 

In this post I have explained some tricks to build muscle quickly. With this post I am going to end the series of posts for muscle building. From the next post I will start the strength training series. Stay tuned.

If you have any doubts regarding hypertrophy (muscle building) then ping me on instagram my id-bhuvan_2611

WAKE UP;

WORKOUT🏋🏋;

NEVER GIVE UP;

STAY FIT💪💪;

STAY LEAN;

STAY STRONG;

STAY TUNED;

STAY HEALTHY;

STAY HAPPY😇😇........


Comments

  1. AnonymousJanuary 18, 2021 at 8:31 AM

    Bro you have clearly explained about building muscle. this will help me a lot.
    this post is awesome.��������

    ReplyDelete

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