After you work out, your body repairs damaged muscle fibers by fusing them to form new muscle protein strands also called myofibrils. The repaired protein strands increase in thickness and number to create muscle growth. The process happens while you rest and recover, after the actual workout.
Without a doubt, it takes dedication and regular training to gain muscle mass fast, but subtle changes can also make a difference. From adding calories here and there to supplementing with quality products and actually doing less cardio, your dream physique can soon be a reality.
Increase Your Caloric Intake
Getting plenty of calories is a must to speed up muscle growth. Try boosting your current caloric intake by 250 to 500 calories every day so you can pack on pounds in a healthful way. So how do you do that? You can drink high-calorie protein shakes before and after workouts such as BPI sports' Bulk Muscle™. This anabolic mass gainer protein formula will help you get stronger and bigger. Bulk Muscle™ is low in sugar and fa, but still provides your body with 53 grams of protein per serving for effective muscle-building. The BPI Sports protein formula mixes effortlessly and digests quickly for improved exercise performance.
You can also change up your diet, adding ground flax seed to oatmeal, Greek yogurt, cereals, and smoothies. You can also snack on nuts, seeds, dried fruit, or try nut butter on whole-grain bread and hummus on pita bread.
Don't be afraid of carbs, just eat them at the right time like first-thing in the morning or post workout. Cutting carbs can actually reduce the quality of your workouts, and can compromise your body’s ability to create and maintain muscle. On training days, multiply your total body weight by 2 to get the amount of carb grams you need. For example, someone that weighs 180 lbs would need 360 grams of carbohydrates (180 lbs x 2g = 360 grams of carbohydrates).
Don’t Do Too Much Cardio
While cardiovascular exercise, like jogging, cycling, and swimming, is important for a healthy heart, doing too much of it burns extra calories which can hinder muscle gains. You can still include cardio in your mass-building workouts, but choose lower calorie-burning exercises, like stair climbing at low intensities, for shorter a duration every time. You want to mainly focus on muscle-building training. For where to get started, subscribe to BPI Sports UK Youtube Channel and discover plenty of training videos for various body parts.
Do Compounds Lifts
When you want to gain muscle mass fast, incorporating compound lifts (the basis of bodybuilding) into your daily training routine can help. For example, introduce three to five sets of 6 to 12 reps of the following compound exercises to pack on the muscles:
- Bent-over rows
• Chest press
• Standing shoulder press
• Barbell lunges
Try Eccentric Exercise
Eccentric resistance training is a must when you're really concentrating your efforts muscle growth. Eccentric contractions take place when muscles lengthen, instead of shortening, during resistance training. For example, when doing biceps curls, concentric contractions happen when you curl the weight upward, while eccentric contractions take place when you slowly lower the weight back down to your starting position. You can use a spotter when lifting heavy weights eccentrically.