7 Super Speedy Ways to Build Muscle in 2021
Building muscle is tough and is one of the reasons why people go to the gym. The speed of gaining muscle depends on how fast you lose fat. Although muscle building looks like a long and challenging process with consistent hard work and healthy eating habits, one can easily achieve this. Here is a rundown of seven quick ways to build muscles faster in 2021.
1. Take creatine supplements.
Apart from protein, another supplement that quickens muscle development is creatine. Creatine assists in lean muscle growth, help quicker muscle recovery, and develops strong muscles. It is instrumental in supporting short interval high-intensity training. The muscle cells produce 1-2 grams of creatine per day. To augment your muscles, add 5 grams of creatine through supplementation. In addition to creatine, anabolic steroids such as anavar cycle can also enhance the muscle recovery process.
2. Increase in protein intake.
Muscles in our body are created from amino acids. The best sources of amino acids are proteins. Therefore, it might not be wrong to suggest that proteins are the building blocks of muscles, and if you want to pump up your biceps, you need to up the protein game. But the question is, how much protein should one take?
Studies reveal that if you are an average, healthy adult, you should take 1 gm protein per kg of your body weight. For instance, if you weigh around 60 kg, you need to take 60 gms of daily protein. But if you are into heavy weight lifting or bodybuilding, you will need 1.5 to 2 grams of protein for every kg of body weight. Eggs, lean beef, tofu, almonds, legumes, etc., are healthy protein sources.
3. Focus on compound exercises.
Muscles have a unique way of growing and developing compared to other body parts, i.e., the more you wear them out, the bigger and faster they grow. For example: if you want prominent pecs and triceps, push-ups can be a great way to fatigue these muscles triggering speedy muscle growth. But if you want speedy growth to multiple muscles simultaneously, focus on doing compound exercises. So, what are these compound exercises?
Compound exercises are workouts that involve multiple joint movements causing wear and tear to various muscle groups. Some great examples of compound exercises include burpees, squats, lunges, and deadlifts. These exercises release the testosterone that helps rebuild multiple muscles.
4. Eat a balanced diet.
As already discussed, protein intake is crucial to the speedy growth of muscles. However, it would help if you did not restrict yourself to only a protein diet. Other nutrients like carbohydrates, fats, vitamins, minerals, and fiber are equally essential. Healthy carbohydrates provide a controlled glucose release in the body that helps release short bursts of energy during high-intensity workouts.
Good fats like Omega 3 fatty acids found in walnuts, almonds, and flax seeds provide large energy reserves to sustain long duration cardio workouts that help tone the muscles. Vitamins and Minerals help maintain the ion balance in the muscles. Therefore, you must have a balanced diet with all these nutrients and not just proteins. Cutting calories is essential, but more important is monitoring the quality of the calorie intake.
5. More lifting
Cardio uses up a lot of your calories and energy, but you require both to build muscle. To develop your muscles' volume, you must raise the number of reps and sets. Also, the weight should be right enough to give you a full range of movement. This will let you have good repetitions, i.e., between eight and twelve. The number of sets should be a minimum of five. If you cannot do this, you probably must reduce the weight as per your comfort.
6. Work each muscle 2-3 times a week.
This pointer relates to the third point on compound exercises. It is essential to exercise multiple muscle groups and exercise them numerous times, i.e., 2-3 times a week. Typical bodybuilding programs focus on a muscle type once a week. That means there is a week's gap before you get to exercise again on the same muscle group. This approach can delay muscle growth. Instead, if you change your workouts to full-body activities repeating three times a week, you will hit every muscle group also three times a week. That way, you can achieve more strength rapidly.
7. Don't neglect your legs.
Many fitness enthusiasts focus too much on upper body strength and ignore training their legs. While this may be a shortcut to an aesthetic appearance, in the long run, it creates muscle imbalances and, over time, results in a misshapen body. Include lower body compound exercises like squats and deadlifts in your training week to boost holistic muscular development. Leg muscles are large muscle groups, and exercising them helps burn more calories, sculpting a lean athletic look.
Remember, there is no shortcut to muscle building. Although we discussed speedy techniques, these techniques require tremendous discipline, determination, and diligence. You must feed both mind and body with positivity to achieve a Herculean physique. So cheers to a fit and muscular 2021.