Best Practices and Methods to Increase Muscle Growth Faster
The 5 best ways to build muscle fast are discussed below:
1. Less cardio, more lifting
You need calories and energy to build muscle, but cardio exercises use a lot of them, McLean says. You shouldn’t neglect aerobic activities, though. “A couple of high-intensity sessions a week like sprints, cycling, or Tabata will do.”
2. Focus on compound exercises
Work the muscles at more than one joint. Squats, rowing, presses, deadlifts are all good examples. Compound exercises help the release of testosterone, which is crucial for muscle growth.
3. Do several intense supersets in a row
Think of this as a circuit but focusing on only one group of muscles. “This is a good idea to do at the end of your routine,” McLean says, “Because you’ll get completely exhausted.” One such superset can work your shoulders. They have three different muscles and “hitting them from different directions” is better than focusing on one exercise.
4. Focus on strength
You won’t get strong without building muscle but it’s better to set a goal of increasing strength than building a certain amount of muscle. It’s strength than enables muscle fibers. Motor neurons can send powerful impulses that affect the muscle fibers. It’s the intensity of your training that affects your capacity to do more reps with heavier weights. Jump training is a great way to increase the power of these nerve impulses.
5. Lift heavier weights
How heavy is too heavy is different for everyone. “It all comes down to technique,” McLean says. “If you can’t go through a full range of motion, the weight is probably too much.” A good repetitions range is between eight and 12. You should be able to do about five sets. If you can’t, that means it’s probably a good idea to lower the weight until you feel just slightly out of your comfort zone.
6. Eat multiple protein meals
Muscle is protein. You can’t skip foods that are rich in this nutrient and expect big results. You must have all the pieces of the puzzle. Make sure you eat one or two grams of protein per pound of your total body weight. If you weigh 100 pounds, you need 100 grams of protein a day. In comparison, the Dietary Reference Intake is 0.36 grams per pound. Eat plenty of lean beef, chicken, eggs, Greek yogurt, almonds, oats.
7. The use of Anabolic Steroids
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