Despite of the fact that growing muscles at exponentially fast rate within few weeks is not possible, still, there are certain ways which amazingly stimulate the growth. Gender, body type, age and genetics are the main factors which determine the rate of muscle growth in general. If you continuously grow 0.4 pounds of muscles every month then over a year situation would be fair enough. Few elements could help you speed up the process and achieve desired results as soon as possible.
Exercise, Recovery and Proper Diet!
Resistance training workouts, every week, one or two, are essential. They must focus on shoulders, biceps and triceps. Exercises for every muscle group must he performed using free weights or cable weights. Biceps will be largely affected by the use of hammer curls, chin ups and regular curls and triceps will be affected by dumbbell kickbacks, body dips and triceps extensions. Lateral raises, reverse flies, shrugs and overhead presses are beneficial for shoulders.
Maintaining a perfect form while lifting weight around 6 to 12 times, three to six exercises must be done. An article published in the “Journal of Sports Medicine” in the year 2004 stated that optimal load suitable for muscle growth was between 80 to 95 percent of your 1 Repetition Max, where 1 Repetition Max (1RM) refers to the amount of weight one could lift easily and safely for only one repetition without any assistance.
Compound exercises involving multi-joints must be incorporated into lifting routine. Doing single exercise which targets only muscle is not a good strategy. It does not even effect the related muscle growth. Compound exercises like squats, compound rows and pushups generate anabolic hormone. Anabolic hormones are key factors which help in the synthesis of proteins in the muscle cells.
Before working put again, provide rest to each group of muscles for at least 24 hours. Rest for 48 hours or more is highly recommended. Full muscle recovery acts as a key factor in muscle growth. Lifting again and again after small intervals will make muscles grow at a rapid pace is just a myth. Stressing muscle fibers during exercise is significant but the real growth happens during the phase of rest and recovery. Therefore, 8 hours rest is considered ideal in this regard.
A full night regular sleep is essential for the proper growth of muscles because that is the time when body manufactures hormones which in turn enhance protein making. Therefore, a peaceful sleep is highly recommended.
Supplement protein intake must be regulated on daily basis. Protein sources must be varying. 1.6 to 1.7 grams of protein should be consumed per kg of body weight each day. When you will intake protein from variety of sources then you will not miss on any important amino acid. Amongst all amino acids, leucine is the most mandatory to muscle growth. Other healthy sources which contain a wide amount of protein are nuts, seeds, legumes, poultry, eggs and fish.
List of things you will need
- Free Weights
- Highly equipped fitness center/ Gym
- In order to speed up muscle growth, take snacks containing protein and carbohydrate right after and before workout.
- Muscle growth always comes with more weight and to earn more of it, you need to consume more total calories. But do not take a lot of saturated fat as excess pf everything is bad.
- Body form and shape must be perfect while conducting exercises.
- Anabolic steroids are not considered safe. They must be avoided.