Nobody likes to wait long for the results of their work. If you are wondering how to achieve a dream muscle mass quickly, you will find solutions in this article.
Building muscle mass is a complex process, but a few simple and effective rules can help you measure your progress. To achieve success, it is necessary to define in advance what you want to strive for and how you will implement a strategy.
The result of a well-established training plan is the strengthening and thickening of the muscle fibers. Thanks to that, over time, both the volume of the muscles and the physical strength parameters can be increased.
Keeping an eye on key nutrients, increased physical effort, or maybe regeneration? Is any of these components more important than the other? Is it worth implementing all of them at once? You will soon find out what the answers to these questions are.
Learn from this article, what you can do to build muscle mass quickly.
Adequate Protein Consumption
There are 3 classes of nutrients that fuel the body:
- Lipids – fats that serve as fuel providing us with energy.
- Carbohydrates – also fuel with an increased calorific value.
- Proteins – contribute to the development of muscle mass and the repair of micro-damages.
Protein is the basic building block of our muscles. However, when building muscle mass, the most important aspect is to maintain the appropriate nutrient balance and supplement deficiencies.
The task of proteins is to help you maintain the advantage of anabolic processes over catabolic ones (degradation of compounds to simple molecules). Protein deficiency in the diet causes muscle reduction. That increased degradation of muscle fibers is caused by uncontrolled catabolism. Therefore, consuming proteins in the right amounts will positively affect anabolism, regeneration, and reducing degradation.
Protein is one of the key nutrients, the appropriate amounts that largely determine the shaping of the body, but we are not always able to find a quality source. Then a great solution may be a protein supplement. The Supplement Reviews provides you with the list of the best gainers in the form of protein powders.
Increase Workout Intensity
The intensity of your exercises corresponds to the total number of repetitions, or kilos you lift during a single session. When it comes to progress, the keyword is regularity, so be consistent and try not to skip training. Remember that dying of exhaustion won’t be right for you. It is always better to schedule 3 one-hour sessions a week than 1 three-hour session.
You can also add 1 or to 2 more sessions a week to your regular schedule. Thanks to that, the training load will remain unchanged while the weekly load will be increased significantly. Don’t worry, your body will adjust to the new rhythm, and you will notice progress as a result.
However, remember to return to your “normal” rhythm so that your body can regenerate. This intensive phase will be associated with an increase in fatigue, which will need to be controlled. You can reduce the negative effects of overtraining with nutrition adapted to increasing needs.
Take a Break
It is best if you do it the day before a hard training session. The muscles and the human body are constructed in such a way that the growth of muscles occurs during the free time, which forces us to reserve a sufficient number of days for regeneration.
The best day for intense training will be Monday or Tuesday, depending on how you spend your weekend. If you haven’t been partying but tried to regenerate, Monday will be a good day for the most demanding exercises, e.g., involving chest or legs.
Some workouts are more intense than others. This may be due to the way the plan is arranged, training priorities, or personal predispositions. Therefore, approaching them rested will give you the most significant increase in muscle mass.
Conclusion
To create optimal conditions for increasing the mass of your muscles, you have to remember three main things:
First, pay attention to what you eat and whether you are getting enough protein and calories in general. If necessary, it is worth supporting the diet with an additional supplement in the form of powdered proteins. Secondly, adjust the intensity of exercise so that you feel the increased effort. Third, take care of the regeneration of the body, especially before demanding training.
All the listed tips for quickly building muscle mass are equally important and only implemented simultaneously will bring you the desired results. If you put a lot of energy and commitment into building muscle mass, there is no other option but to be successful. Good luck!
©Paula Sieracka
