Muscle building is something that is important for many men and women when they train. In fact, many men start training for this precise reason. But what is the best way to start? What are the best methods to build muscle mass as effectively and quickly as possible?
Keep reading below to learn a few tips to help you with muscle growth which you might not have already known!
1.) Try to Train with a Partner Who Has More Experience
A training partner with experience can save you from many serious training mistakes. His or her experiences can become your own experiences, and you can save yourself some trial and error.
Above all, having such a training partner can help you to keep your motivation up, keep track of your own training goals, and to push yourself through training even if you are tired or doubt yourself.
2.) Don´t Forget About Muscle Recovery
Although you develop lean muscle mass through weightlifting and other forms of resistance training, what many may not know is that your muscles do not actually grow during training; they grow during the recovery phase between training sessions.
Therefore, these recovery phases should be taken seriously. Most of your muscles should rest between 48 and 72 hours before training them again with resistance training.
Sleep should not be neglected either!
Additional Reading: 8 Ways to Improve Post Workout Recovery
3.) Improve and Do Not Deviate
It is important to improve yourself again and again, because the body has become accustomed to the intensity of the exercises at some point. Therefore, you should increase your weights and intensity as much as possible.
However, everything should not happen too exuberantly and too quickly. You should increase your training effort so that the training is a challenge, but everything can still be done properly without falling into frustration or hurting yourself.
The body needs to be able to adjust to your level of training, but you can feel free to use various exercises and intensities. However, you should continuously push yourself forward. If not, you will plateau, and your body will stop improving.
Read More: Weight Lifting Plateaus
4.) Exercise Early in the Morning
The early morning is the ideal time to do your training because after your workout in the morning, your increased metabolism remains high throughout the rest of the day. Combining this with good protein intake is the most effective way to promote muscle growth.
Also, most people notice that they have more clarity and can focus on their workout better when they exercise early in the day.
5.) Do Short but Intense Workouts
Training for a long time, but gently, does not lead to success in muscle building. You can compare the body of a sprinter to a marathon runner if you would like to see the differences.
So, you should not train longer than one hour, and you should do the whole workout in a strong intensity.
High-Intensity Interval Training (HIIT) is a great option for people who are trying to build lean muscle mass, lose body fat, and develop an aesthetic body.
Studies have shown that as little as 10-minutes of intense resistance training can have positive effects on growth hormone levels- which is one of the leading indications of muscle growth.
According to a study published in The Journal of Clinical Endocrinology & Metabolism,
“A minimum duration of 10 min, high intensity exercise consistently increased circulating GH in adult males.”
You can also focus on using compound exercises instead of isolation exercises, which will promote more growth hormone and testosterone production.
More Information: HIIT Leg Workout
6.) Eat More and Don’t Forget About Protein
No matter how hard you train, if you do not eat properly, you will not have as much muscle growth as you would like. To build lean muscle mass, you should eat regularly, and above all, not miss out on protein.
Examples of protein for improving muscle growth include:
- Red Meat
- Whey Protein
- Hemp Protein
Innovative products such as those from Trentostan-M can also help here. There are a variety of supplements which can help you to build muscle mass as well.
If you want to build lean muscle mass, you need to have a calorie surplus per day, instead of a calorie deficit which you would need for weight loss.
Additional Information: Vegan Protein Sources
Concluding Thoughts – How to Build Lean Muscle Mass Fast
If you want to build muscle fast, you need to stick to your goals, eat a lot of protein, and to regular resistance training. Along with that, you should develop a muscle recovery routine and try to get as much help from the people you workout with as possible.
If you use these tips, I am confident you will see positive changes in your muscle growth!
Read Next: The Best Resistance Training Exercises