Do you want more muscle? You should. Increasing muscle mass helps increase your metabolism, burning calories at rest and changing your entire physique. And if you want to build muscle fast, you need to know that muscle growth depends largely on how you take care of yourself during the day.
Of course, it is essential to do the necessary work in the gym and choose the right exercises each week. So be sure to incorporate these four tips into your workout plan as soon as possible.
4 ways to gain muscle mass
Compound exercises
Bodybuilders have relied on isolation exercises since the sport’s inception for major muscle growth. But if you want to build muscle fast, you need to recruit more muscles at once by incorporating compound exercises into your routine. Be sure to do several of these compound staples each week.
- squats
- Step-ups
- you sink
- disconnect
- Clean and press
- Pull-ups
- Lift
- Planks
- Dumbbell rows
Train accordingly
If you want to build muscle, get off the cardio machine and pick up some weight. Train with an ideal muscle-building set/rep ratio to optimize results by selecting a weight you can safely lift for 3 to 6 sets of 6 to 12 repetitions each. Also make sure you get adequate rest between training days so you don’t undo all your hard work.
Eat smart
If you’re not drinking or eating enough, you probably won’t gain muscle. Focus on whole foods as much as possible, aiming for a balanced ratio of protein and carbohydrates and incorporating healthy fats into your diet. Find out how many calories you burn during the day based on your activity level and avoid dipping below this amount if you want to gain muscle mass.
Sleep
Muscle repairs when you sleep. So if you’re saving on your ZZZs, then you’ll also save on muscle growth. Work to get at least seven to eight hours of quality sleep each night to see the best results!
