How To Grow Muscle Faster? || 4 Important Tips

Every gym lover wants to build muscles faster but they don't know How to Grow Muscles Faster so so that's why I'm here for you to give the right information. 

How To Grow Muscle Faster? || Important Tips And Tricks

So here we are talking about natural muscle building for normal people who don't want to compete on the stage but they want a good looking physique.

How To Grow Muscle Faster?

Bodybuilding building is a sport, passion, and profession for other people not for a normal man. Going to the gym is not only for muscle building or bodybuilding it's also good for strength, healthy and strong bones, no risk of diabetes, blood pressure, cholesterol, etc. 

When you go to the gym and doing a workout, during the workout we break our muscle and after workout giving protein for muscle repairs. After the muscle repairs muscles look bigger and stronger. 

But many people struggling to gain muscle size so here I'm giving some important tips to help you grow muscle faster.

Here are the 3 most important tips.

1. Fix Your Nutrition First

Yes! Food Food and Food this is the main factor in muscle building and also fat loss you have any kind of goals growing muscles or loosening fat both are goals achieve from nutrition if your nutrition is not perfect then you can't achieve your fitness goals this is the truth.

How To Grow Muscle Faster? || Important Tips And Tricks

Many people focusing on the workouts and supplementation this is not 80%.

80% is your nutrition without a proper diet you can't grow muscles, buy any supplement, do the best workout but your nutrition is not good then I challenge you, you can't gain muscle without a proper diet.

Eat Protein In Evey Meals:

Protein is a macronutrient and it is very important nutrition to repair our muscle and grow to eat 0.8 to 1.2 per pound body weight.

How To Grow Muscle Faster? || Important Tips And Tricks

You have to eat protein at every single meal no matter how much you busy your body needs protein. The most important prime time to eat protein is your breakfast, pre-workout, post-workout, and before bed, these are the prime time to eat protein.

If you don't have time to prepare meals then I suggest you buy a good quality whey protein powder.

Protein Rich Food: 
  • Eggs
  • Chicken Breast
  • Milk (low fat is good)
  • Cottage cheese
  • Greek yogurt
  • Beans and legumes
  • Tofu
  • Paneer (low fat)
  • Fish
This is protein-rich foods that add this food to your diet.

Complex Carbohydrates: 

Carbohydrates are one of the macronutrients this is the primary source of energy.

How To Grow Muscle Faster? || Important Tips And Tricks

During gaining phase carbohydrates are also important for energy during heavy weights training.

There are two types of carbohydrates 
1. Complex carbohydrates 
2. Simple carbohydrates

Complex Carbohydrates:
Complex carbohydrates are more beneficial compared to simple carbohydrates.

Complex carbohydrates take time to digest because of fiber, fiber slows down the digestion and help to provide long-lasting energy.

Complex carbs are a long-lasting energy source and also good for type 2 diabetes. Complex carbs help to control insulin resistance and simple carbs spike your insulin and that gives you diabetes problems.


Simple Carbohydrates:

Simple carbs are digested quickly because of simple carbohydrates are low in fiber. And regularly eating simple carbohydrates causes type 2 diabetes, not in one year or two years but over the period of time it causes diabetes.

How To Grow Muscle Faster? || Important Tips And Tricks

If you want to gain muscle then your trainer suggests you white rice but they don't white rice is less in nutrition micronutrients.

Micronutrients also important micronutrients means vitamins and minerals.

Simple Carbohydrates Source:
  • White rice
  • White bread
  • White pasta
  • Pack fruits juice
  • Soda and soft drinks
  • Candies, 
  • biscuits
  • White potatoes
Complex Carbohydrates Source:
  • Brown rice
  • Whole wheat bread
  • Whole wheat pasta
  • Sweet potatoes
  • Oats
  • Beans, lentils
  • Low sugar cereal's

2. Workout

If you don't know how to grow muscle faster with proper workout so I'll tell you to follow these tips for 8 to 12 week's and you see results.

How To Grow Muscle Faster? || Important Tips And Tricks

For growing the muscle focus on compound lifts compound workout trains your full body and increases testosterone levels. You know testosterone is a male hormone and it's very important to grow muscles.

Don't focus too much on isolation exercises like cable flys, and bicep curls focus on these compound exercises like barbell squats, barbell bench press, overhead press, and most important is deadlifts.

Start doing with light weighs and then gradually increase the weights. Do 5 to 8 repetitions this rep range is strength and hypertrophy these repetitions help you to gain strength and size.

Because strength follows size FOLLOW MY COMPLETE SIZE GAINING PROGRAM MASS 8.

3. Sleep


After eating proper meals and doing proper workout now time to recovery yes 7 hours plus sleep is important to muscle recovery.

Your muscles can't recover in the gym it's recovering at the sleeping time. Sleep very important to recovery, hormonal balance, increase testosterone, energy for the next day.

Before sleeping before-bed snack is very important and snack is low-fat milk with some half handful nuts or cottage cheese and nuts. 


4. Supplementation (optional)


 If you are not a beginner then you can buy whey protein and creatine.

Whey protein is the fastest digesting protein powder after the intense workout your muscles need protein for immediate recovery.

If you don't want to buy protein powder then the second option is egg whites eat egg whites after the workouts within 30 minutes.

Creatine is another best to grow muscle creatine is the safest supplement in the market.

Many myths in India trainers told creatine to make kidney stones really are you kidding me uneducated trainers don't listen to those trainers.

After adding creatine your body needs more water to flush out waste material through the urine. Drink at least 4 liters of water a day.

Creatine helps to generate ATP adenosine triphosphate in the muscles and that gives you the energy to lift heavyweight and more reps. Heavyweight is key to grow muscles and increase testosterone levels.

The minimum dosage of creatine is 5g a day check out my creatine article.

CONCLUSION

So here are the conclusion of this article.

You want to grow muscle size fast then increase your calories intake minimum 500 calories. After eating proper food and calories then focus on compound lifts this is the key to workout less focus on isolation exercises.

If you have budget to buy supplements then add whey protein powder and creatine supplement buy the way it's optional.

Following all the steps now time to recovery sleep at least 7 to 8 hours because your body recovers when you sleep.

After adding creatine supplement follow only for 8 weeks then give the gap at least 4 weeks to flush out.

Drink more water because hydration is also an important role in fitness dink at least 3.5 to 4 liters of water a day.

Follow My Free Program To Build Muscles MASS 8.

2 comments:

  1. Hi, i am reading your articles from a long while and have learnt a lot. You are truly inspiring man, i am always excited for your upcoming Post. I am also a blogger and writes about health related topics. It will be a glad if you read them at HealthnSpirit

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    1. Thanks for you read my articles stat connected with darshanfitness.com for more Health And Fitness article and deep information.

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