There are proven ways to increase muscle size and build muscle mass quickly. We’ll explore some of them in this article.
There are many ways to boost muscle gain. You can try out different workouts and routines, but accelerating muscle growth all comes down to just a few key principles. You need to know what they are, before attempting to increase your gains.
We’ll discuss those below. They’re easy to adopt, and they’ll help you gain muscle fast!
Principle #1 – Tension.
If you’re asking how do you get muscle, this is the answer.
Tension is what builds muscle. Through tension, you slowly break down muscles. Your body then rebuilds your muscle fibers, only this time with more width and strength, because you’ve told your body you need it.
Thus, you end up with muscle hypertrophy.
The Right Amount of Tension for Quick Muscle Building.
You want enough tension to strengthen your muscles. But you don’t want too much tension, which can cause permanent damage.
There are 2 ways to put tension on your muscle. Those would be…
- High Weights.
- Time under Tension.
When using higher weights, you put intense strain on your muscle. You reach failure faster, and you also elicit muscle growth fast.
But with time under tension, you control how you move the weight. You can slowly move the weight to increase the time of each rep. And this forces the muscle to work for longer.
Now, to build muscle fast, you want to combine high weights with time under tension. And this is really an individual thing.
As a rule, pick up weights that you can do at 10 reps per set, with time under tension. It’s a range that’s safe enough to build muscle, without risks of accidents or damage.
Another Way to Increase Tension.
Rest less between sets.
With less rest, you don’t give your muscles enough time to relax. And this means you can add more tension to your muscles with low weights.
Principle #2 – Cut Cardio.
Yep, you heard me. Your body needs a calorie surplus to build muscle. So you have to waste the least amount of energy possible.
This means no cardio.
Cardio exercises are energy intensive. And they eat up a huge share of your energy consumption.
Cardio robs your body of energy that can be used to fuel muscle growth. Not to mention, cardio with weightlifting spikes up cortisol, which increases stress, and slows down muscle growth.
Principle #3 – Don’t be Afraid of Fat.
Part of putting on muscle means gaining some fat. This is normal, since you’ll be eating a caloric surplus. So you shouldn’t feel bad if you put on a few % of body fat.
But, what you should do is watch your diet.
A caloric surplus isn’t an excuse to eat junk food. Instead, keep your food healthy and fresh.
Macros to Eat.
You need a very high protein diet. The amino acids you get from proteins are what rebuild your muscles. Adapt yourself to eating lots of meats and chicken.
You should also eat fat. Hormones matter with muscle building. And you want healthy fats that increase testosterone, which affects energy and muscle growth. Dietary fat is required for your body to produce testosterone. And you know what that means – more muscle!
You’ll get most of your fat from eggs, ghee, nuts, and meats.
Principle #4 – Do Exercises That Target Specific Muscle Groups.
Avoid generalist exercises. And avoid exercising without focus.
Targeting muscle groups can be combined with time under tension. With specific motions, you can slow down for more tension on a specific muscle.
There are many exercise to try out. But we recommend getting a trainer’s help to show you the most effective for your goals.
Final Principle – Rest and Stretch Often.
The faster you recover, the more often you can exercise.
With muscle gain, you want to reach soreness after your workout. After that, take 1-2 days to rest the muscle groups you trained, before starting again.
Stretch While Recovering.
Stretching keeps your muscles flexible.
One of the problems with muscle soreness is contraction. Your muscles break down, and they become inflexible.
After your muscles recover, you might still feel some tightness. You can get rid of the tightness through stretches. You must do them often, specifically after workouts, and during your rest days.
Don’t Stretch Before a Workout.
This saps your muscle stamina.
Stretching is a form of conditioning that keeps your muscles in a constant state of flexibility. But the act itself put a load on your muscles.
It prevents you from getting in enough reps per exercise.
Be sure to stretch 2-3 times a day. And make sure you stretch 1 hour before a workout!