7 Ways for Experienced Lifters to Stimulate Muscle Growth:
1) Strength Training – A good strength training program will give you a better result than any other type of exercise.
You need to have enough strength to lift heavy weights and maintain your form during the workout. If you don’t have sufficient strength, then it won’t be possible for you to perform the exercises correctly or at all.
2) Cardio Exercise – Cardio exercise is not only beneficial for your body but also for your mind.
It helps you lose weight and improve your health. Regular cardio exercise improves the metabolism, which leads to increased energy levels and better mental performance.
3) Diet – A diet that’s high in protein and low in carbohydrates will help you build muscle faster.
You should consume plenty of fruits and vegetables, whole grains, lean meats and fish. Avoid processed foods such as white bread, pastries and sweets.
4) Sleep – Your sleep quality plays a major role in your overall physical condition.
Lack of sleep may lead to loss of muscle mass due to lack of energy levels during the day. Regularly sleeping will make sure that you’ll get enough rest so that you can train hard throughout the night without getting tired.
5) Supplements – Use of supplements such as whey protein, creatine, multi-vitamins and glutamine can help you gain muscle mass faster.
However, not all the supplements are beneficial for muscle growth and some of them are even illegal without a doctor’s prescription.
6) Relaxation – Dedicating your time to relaxation techniques such as meditation will help you maintain a relaxed mind even during stressful situations.
Relaxing your body will also improve your mental state of mind.
7) Enjoyment – If you enjoy doing something, then you will be more likely to perform it on a regular basis.
Muscle building is a tedious process and can be very stressful. If you don’t enjoy the process of building muscles, then it is not for you.
Other than the above tips, you may also want to consider joining a gym and hiring a personal trainer. A personal trainer will make sure that you stick to a regular routine that is specifically designed for building muscles. They will train you according to their knowledge and experience.
In a Nutshell
How to gain muscle mass fast?
There are many people which are asking this question every day and although there is no quick fix, there are certainly things you can do to speed up the process. The answer to your question, how to gain muscle mass fast, is mainly down to 3 factors: gaining weight, lifting heavy objects and eating a lot of high-quality food. It’s as simple as that.
You can learn how to gain muscle mass fast by reading books or guides about bodybuilding or fitness. You can also find a personal trainer or join a gym to learn from more experienced people. In addition, you can combine different techniques such as weight training with creatine supplements to achieve the desired result faster.
Get the knowledge, get the training and get to work. There is no easy way out if you want to gain muscle mass fast. Hard work, dedication and consistency are the most important factors in achieving your goal.
Good luck and I hope you achieve everything you want and more. – Joachim H.
Sources & references used in this article:
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Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters by JL Walberg, MK Leidy, DJ Sturgill… – … journal of sports …, 1988 – thieme-connect.com
Effect of growth hormone and resistance exercise on muscle growth and strength in older men by KE Yarasheski, JJ Zachwieja… – American Journal of …, 1995 – journals.physiology.org
Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters by B Wax, AN Kavazis, K Weldon… – The Journal of Strength & …, 2015 – journals.lww.com
Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men by BJ Schoenfeld, ZK Pope, FM Benik… – Journal of strength …, 2016 – ingentaconnect.com
Frequency: the overlooked resistance training variable for inducing muscle hypertrophy? by SJ Dankel, KT Mattocks, MB Jessee, SL Buckner… – Sports Medicine, 2017 – Springer
Weight training: steps to success by TR Baechle, RW Earle – 2019 – books.google.com
Use of amino acids as growth hormone-releasing agents by athletes by JA Chromiak, J Antonio – Nutrition, 2002 – Elsevier