The importance of training duration is overestimated – especially when it comes to those athletes who are focused on a specific result: to build muscle mass fast. Of course, changes take time, but if you’re looking to build muscle and don’t see an obvious increase in size from month to month, this is a sign that your technique isn’t working.
How to build muscle mass fast? – you ask. Here are eight ways to explode your mass.
Increase Your Training Volume
Workout volume is the number of repetitions multiplied by the number of sets. It is the main determinant of hypertrophy (muscle enlargement). And to increase volume, you may need to lose weight, you guessed it.
Compared to strength training, the intensity will decrease during the hypertrophy phase, with the weight being 50-75% of the maximum weight you can lift in one rep.
To get all the volume your muscles need, it is recommended that you do each exercise for three to six sets of 10-20 reps.
Focus On the Eccentric Phase
When lifting any weight, you experience concentric (hard) and eccentric (light) phases. For example, when you squat down, you are performing an eccentric action. When you return to standing, it is concentric action. And, according to a study published in the European Journal of Applied Physiology, eccentric work is much better at causing hypertrophy.
To increase the amount of eccentric effort in your workout, you can do two things: either slow down the eccentric phase of each exercise you do, or find the best SARMS Company. Physiologically, muscles move with much more force eccentrically than concentrically.
Reduce the Rest Intervals between Setpoints
If you pick up the phone between sets, it is better to set a timer for 30-90 seconds. When training for hypertrophy, rest periods of 30 to 90 seconds promote the rapid release of muscle growth hormones (including testosterone and growth hormone), while at the same time, such short rest periods ensure that you really fatigue your muscles.
Eat More Protein to Build Muscle
The workout involves working your muscles. Proteins build muscle mass fast. The harder the workout, the more important protein intake is for recovery. For a person weighing 80 kg, the protein intake rate will be 120-150 grams of protein per day.
Focus On Excess Calories, Not Deficits
This can be difficult to get used to, especially for those who are accustomed to counting calories in the hope of losing weight. But for the most effective muscle building (meaning that weight is gained, not lost), you need to consume more calories than you burn each day.
When your body feels a calorie deficit, it reduces your body’s ability to build new muscles.
Aim to eat 250-500 “extra” calories a day, and preferably those calories come from protein.
Casein before Bed
The slow-digesting casein protein has long been popular among bodybuilders. Compared to other types of protein, such as whey and plant proteins, casein holds amino acids in the muscles longer. In one study by Medicine and Science in Sports and Exercise, consuming casein protein just before bed increased circulating amino acid levels in young adults for 7.5 hours; this means they were building muscle all night while they slept.
For casein before bed, try cottage cheese, Greek yogurt, and casein protein.
Muscle recovery requires a lot more than just proper nutrition. Muscle recovery takes about eight hours a day. After all, when you sleep, your body releases growth hormone, which helps build muscle and controls the stress hormone cortisol.
Also, according to a study published in the Journal of the American Medical Association, sleeping for five hours, instead of eight hours a night for just one week, lowers testosterone levels while building muscle by as much as 10-15%.
The National Sleep Foundation recommends that adults between the ages of 18 and 64 get seven to nine hours of show time to grow?
In the first year of strength training, subject to all the rules for muscle growth, you can build about 6-8 kg of muscle. However, since beginners tend to burn fat by doing this, the net weight change may be lower – and the visual impact on the body is more noticeable.
From the point of view of the effect on muscle groups, the muscles of the legs (especially, buttocks when squatting), back (when pulling up) and chest (when pushing up from the floor) grow fastest. At the same time, performing exercises on the abdominal muscles, although it does not burn fat, contributes to the development of abs cubes.
SARMS does not directly build muscle. But by increasing performance in high-intensity workouts, this natural compound is effective in promoting muscle growth.
In fact, one study concluded that for a given weight, adding SARMS can help you do 14% more reps than no supplements.
For best results, buy SARMS online, the most researched form of supplement available.