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How to Grow Muscles Faster?
How to Grow Muscles Faster? – The trick to making your muscles grow faster: Concentrate! “The best athletes are those who maintain focus above all else.
No protein shakes, no more weight lifting, no revolutionary exercises. The trick to making your muscles grow faster is to focus and feel the movement.
Joining the gym and building your muscles is never an easy road. Training, diet, rest, genetics – there are many influencing factors. It’s all about targeting, and according to several studies, it’s a very effective way to build muscle faster.
How to Concentrate to Grow Muscles Faster?
Neither do more sets, carry more weight, nor take protein shakes; the key was to focus and look inside your body. For example, if you’re doing squats, it’s all about squeezing your glutes and not going up to go up. And with your biceps like this, feel how they contract and control the movement.
Use relatively light weights and a moderate repetition range. Never neglect the technique and increase the pounds gradually, without haste. Running or lifting more than necessary can not only hurt you but also negatively influence your concentration. Concentrate, and your muscles will increase.
8 Tips to Grow Muscles Faster
To gain muscle mass, it is necessary to regularly practice physical activity following the trainer’s instructions, in addition to having a diet adapted to the goal to be achieved, favoring foods rich in protein.
It is essential to allow the muscle to rest and grow because, during the exercises, the muscle fibers injure and send a signal to the body, indicating the need for muscle recovery. During this time, the muscle fibers damage, and the mass gains.
Diet is also a fundamental part of building muscle mass, as it provides the nutrients necessary for the diameter of the muscle fibers to increase, ensuring hypertrophy.
1. Do each exercise slowly
Muscle exercises should be done slowly, mainly during the muscle contraction phase. More fibers injure during the activity, and more muscle mass gains during the muscle recovery period when performing this type of movement.
In addition to promoting hypertrophy, the slow execution of the movement also allows the person to gain greater body awareness, avoiding compensations during the exercise.
2. Don’t stop exercising when you are in pain.
When you experience pain or a burning sensation during exercise, it is advisable not to stop because, at this time, the white fibers of the muscle begin to break down, causing hypertrophy during the recovery period.
However, suppose the pain is in a joint used for the activity or another muscle that is not directly related to the exercise. In that case, you stop or decrease the intensity of the movement to avoid wounds.
It’s advisable to use a massager or massage gun to massage your muscles post every workout when you are experiencing pain. And even if you are not experiencing any kind of pain, using a massage gun post every workout is a great thing to do to prevent any kind of issue including sore muscles, fatigue, or even muscle damage. All you have to do is to grab a quality massage gun and start massaging your body. We recommend Exogun DreamPro. Exogun is the best handheld massager that revives muscle, boosts circulation, and releases energy so you can recover faster and live better. It boosts muscle function by penetrating deep into the muscle tissue with a series of rapid, concentrated pulsating strokes.
3. Train 3-5 times a week
Workout regularly 3 to 5 times per week, and that the same muscle group 1 or 2 times, as muscle rest is essential for hypertrophy.
In this way, the instructor can indicate different types of training depending on the person’s goal, being several times recommended to perform the ABC training for hypertrophy.
4. Eat foods rich in protein
To gain muscle mass, a person must eat a healthy diet rich in protein, as these are responsible for maintaining muscle fibers and, therefore, are directly related to hypertrophy. Along with increasing your protein intake, eating healthy fats and more calories than you burn is essential.
5. Start training with strength exercises.
It is essential that the training continue intensively. It is advisable to start with a light warm-up, aerobic exercises, or quickly repeat a resistance exercise part of the training.
6. Change your routine every 4 to 5 weeks.
Change workouts every 4 to 5 weeks to avoid muscle adaptation, interfering with the hypertrophy process. In addition, after five weeks, the instructor must assess the person’s performance and progress. And also, indicate the implementation of other workouts and new training strategies.
7. Perform Exercise using 65% of the maximum load
Do exercises using approximately 65% of the maximum load in a single repetition. For example, when it is possible to do a single thigh extension repetition with 30 kg to perform the complete set of the exercise, it is indicated that a weight greater or less than 20 kg is to do the whole series.
As the person trains, it is typical for the 20 kg to feel lighter, so it is necessary to have a gradual increase because, in this way, it is possible to promote hypertrophy.
8. When you reach your goal, don’t stop exercising.
After you have achieved the desired muscle mass, you should not stop exercising. In general, you observe the loss of muscle mass within 15 days after the absence of training.