Seven Simple Ways to Tone and Build Muscles Faster

build muscles
Credit: HowToBeast

Determination and prioritizing recovery are the key elements for building muscles. It is best to seek proper guidance from a trainer to ensure faster muscle growth. If done without a proper plan, you might end up with overtraining syndrome.

Since everyone does not has access to a trainer, to make things easy for you, here are seven basic instructions every certified trainer would tell you to build muscles effectively.

1. Choose Heavier Dumbells

People with larger muscles tend to be more muscular and strong. However, this is not the case every time.

Lifting heavier dumbells causes wear and tear in muscle fibers, which can, in turn, revamp protein synthesis and build muscles. Heavier weights vary from person to person. Keep in mind that leaving a set incomplete is repping to failure and not fatigue.

Choose one that will make you tired within 8 to 15 reps. However, to solely focus on strength, go for a lower rep range like 4 to 6 reps.

2. Go for High Training Volume

According to the research, more training volume correlates to more muscle mass. The training volume is about the stress you put on a muscle in the whole workout.

The best rep range for muscle growth lies between eight to fifteen reps. Decrease your rep range and increase weight if you are currently doing more than fifteen reps. To know your training volume, multiply your workout sets and reps with its weight.

ALSO READ: This Rep Range can Help You Build Muscles and Achieve Weightlifting Goals Easily

For example, doing two sets of bench press with four reps and 110 pounds, the training volume for the bench press would be 880 pounds.

3. Increase Caloric Intake

The bodybuilding community advises bodybuilders in the breaks between the competitions to build muscles and strengthen them as much as possible.

A simple approach for it is to increase caloric intake. However, remember this caloric surplus would help to build muscle until you keep on lifting weights.

If you eat more caloric food and do not increase your training volume or frequency, you might end up putting fat than muscle.

4. Prefer Compound Exercises than Isolation Workout

Compound exercises so far have an extensive range of benefits. It is perfect for building muscle, as along with targeting the specific bundle fibers, they keep the whole body engaged in the workout.

Like in squats, compound movements require the participation of more than one joint. In squats, glutes, quads, core, back, calves, and hamstrings all work together to accomplish the goal. Meanwhile, the leg extension is an isolation exercise or a single joint movement, where there is less potential for muscle growth.

5. Have a Proper Sleeping Routine

Even if you are practicing too hard and lifting weights all day, you would not be able to reach the target if you are in sleep debt.

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Apart from facing difficulty in completing the reps, you would start losing hope and get demotivated. Sleep assists in muscle recovery and regulation of muscle growth hormones, including cortisol, says the research.

A 2018 study enlightens how even skipping off one night’s sleep can cause hindrances in the process and trigger protein breakdown.

6. Improve Your Training Frequency

Like training volume, training frequency holds immense importance in building muscles, says research.

Muscle frequency is all about how much time you spend weekly on your muscles. The more time you spend, the more the chances are of faster muscle growth. Even though it is quite effective to build muscles, be careful while increasing the frequency.

7. Increase Protein Intake

High protein intake is extremely important to build muscles as its primary function is to repair the damaged cells during a workout.

Many bodybuilders have been found to take protein supplements to boost protein synthesis. It may vary, but most trainers for muscle growth recommend taking two to three grams of protein per weight of the body.

The Institute of Medicine, in their DRI, suggests taking 0.8 grams of protein per body weight. Eating protein before bed might increase the chances of muscle growth.

About the author

Sophia Oliver

The author is a nutrition and dietician graduate who works as a health freelance content writer and as well as a copy editor. Along with other novels, Sophia has also published about many health-related technologies, advancements, and physical fitness. Being an all-rounder makes her stand out in the line.

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