When you’re working out and wanting to build muscle out, it can be a frustratingly slow process. Whether you already have your bulking up plan in place or you’re new to bodybuilding, there are certain things you can do to gain muscle quicker.
Here are three ways to add muscle on sooner than you would otherwise.
Don’t Over-train
Overtraining the muscles is as bad for them as no training at all. One essential of weight training is to stress the muscles so that the fibers break down and then knit back together stronger and larger than they were before. Training for three hours on weights instead of an intensive one-hour session isn’t going to tear down the muscle groups any better and risks injury, which could set back a muscle bulking plan significantly.
Plan a sensible workout plan for each week based on your available time. Don’t worry if you’re not able to put in extensive time in the gym each day. You’ll do better with a one-hour session several times a week with one-day breaks for muscle groups that were worked out the day before to give them time to properly heal than you will with one or two long multi-hour weight sessions.
Eat Right
It’s tempting with a busy day to skip breakfast and not take mealtimes seriously. What you need is a quality protein source like the whey protein shake drinks that will give you all the protein and amino acids that your body craves. They’re quick to make and quick to drink without much prep or clean up time necessary. However, these are no excuse for a balanced diet of fresh vegetables, other protein like fish and seafood, meats, and fruits.
You’ll be better off having five to six small meals each day with a gap of two to three hours per meal than skipping breakfast, going heavy on lunch, and having a big dinner when most of the day’s activities are already over. Your body needs fuel to operate at peak efficiency, so spacing out small meals in this manner reenergizes your body on a regular basis to avoid the peaks and valleys in performance.
Focus on Incremental Improvements
Don’t get discouraged by small gains to strength, raw power, and muscle growth. Good things do actually take time. The workout routine should be adjusted every few weeks to increase the number of reps you’re doing and then, when it becomes too easy, shifting up the weights that are being lifted. If you’re not making strength gains that are allowing you to move up, then you’ve hit a serious plateau which suggests that another aspect is being neglected, like taking in enough calories, getting sufficient rest, and training too much.
Achieving your muscle gain goals is about balance in your actions. If your life is hectic and out of control, you’re less likely to hit your muscle expansion targets. Meals must be nutritionally balanced and spaced out correctly. Training regimes must grow in intensity, not duration, as you get stronger and more capable. And, rest is also important. A worn-out body cannot get stronger.
