Are you looking for the fastest way to significantly increase muscle mass? Here I have some tips backed by over 12+ studies.
REVEALING PROVEN WAYS TO BUILD MUSCLE FASTER.
Building Muscle Naturally is a slow process. It could take weeks and months just to add on a couple of pounds of lean muscle mass. And even though, There’s no way around the hard work and putting in the time. There are proven muscle building ways that could help you to speed up your progress. So, Here I have some muscle building tips to build muscle faster, Significant, and natural. And these aren’t going to be just some random tips based on bro-science. Every muscle building tips are 100% proven by real Scientific evidence.
#1 INCREASE FREQUENCY, INTENSITY, VOLUME:
The first muscle building tip to speed up your results is by increasing Training frequency, training intensity, and your training volume per session.
1# Training frequency: Refers to the number of days per week that you work for the same muscle groups. So, If you only work each muscle in your body once a week. You’ll have a lower training frequency than someone who is working each muscle three times a week. 2#Training volume: I’m referring to a combination of the total amount of sets. And reps you perform for each muscle group. 3#Training Intensity: Refers to the weight load you are using.
You can think of the total amount of work you’re performing as Frequency X Sets X Reps X Weight-load = Total Amount Of Work Performed.
Studies show that if your goal is to build more muscle. then you have to work on increasing the total amount of work performed over time.
STUDY#1 :
A study compared the effects of working muscle groups. (One day per week using a split body routine Versus Three days per week using a total body routine). The total body routine three times a week had a significant advantage over the split training routine. Targeting each muscle group only one time per week. Those in the three times per week group experienced a 68% increase in quad thickness as well as much greater increases in forearm size & strength. when compared to the one time per week group. And this doesn’t mean that split training is worse than full-body training. Because there are ways that you could perform split training more than just once per week.
Also, frequency has to be balanced out with volume and intensity. Because when you train at a really high volume or when you lift really heavyweights. Your muscles need more time to recover. And they don’t need as high of a training frequency. But this study does show that when everything else is equal. A higher training frequency will provide faster results with volume. We can increase either sets or reps and just increasing one of the two can lead to greater muscle growth.
STUDY#2 :
One study compared the effects of using either one set, three sets, or six sets per exercise. It found that doing at least 2 to 3 sets per exercise was associated with 46% greater strength gains than one set. Also, Multiple sets were associated with 40% greater hypertrophy than a single set with 4 to 6 sets resulting in even greater gains.
This proves that increasing the number of sets performed for each muscle group can lead to more muscle growth. But, we can’t increase frequency sets, reps, and weight-load all at the same time. They have to balance out.
STUDY#3 :
Another 8 week-long study compared a (Higher amount of sets and reps Versus a Higher amount of weight-load use). Essentially, We were comparing volume versus intensity. The results of this study showed that the high-intensity low-volume group had more upper body strength gains & muscle gains than the high volume moderate-intensity group. They concluded that focusing on training intensity over volume may provide an advantage for accelerating muscle growth and strength gains.
OVERALL SUMMARY :
So, to sum all this up. You want to first primarily make sure that you’re exercising at a high intensity. where you’re lifting heavy weight loads. That’s goal NO# 1 for naturals to consistently gain more muscle mass. By doing more sets and more total reps with a higher weight-load throughout the workout. You can increase the total amount of work performed. Further leading to even greater strength gains & greater muscle gains. So make sure you aim for at least 2 to 3 sets per muscle group.
And finally, you have to balance all this out with training frequency. For maximal muscle growth, you should attempt to work for each muscle group at least two times per week. Now you might be wondering since intensity is so important, What’s the best way to increase it and that’s actually my Second muscle building tip.
#2 PROGRESSIVE OVERLOAD:
Progressive overload is basically splitting up your routine into Mesocycles, Microcycles & Macrocycles. You can imagine this as splitting up your routine into weeks months and years. Spend a few weeks focusing on One rep range like 5 to 8 reps. Then you switched to another rep range like 3 to 4 reps. And then you could switch to a higher rep range like 12 to 15 reps. You don’t only have to change up reps.
Either you can also apply periodization to your sets as well as other variables like training frequency. But the point is that research shows that periodized strength training programs elicit greater strength gains than non-periodized programs. Now within the realm of periodization, You have standard blocks or some people would call the linear periodization model. Where you will stick to the same cycle of 5 to 8 reps for three to four weeks. Before switching to a new cycle.
There’s also a daily undulating periodization also known as DUP. Where rather than waiting three to four weeks. You might be changing up your rep ranges on a daily basis. For example, If you’re training your chest twice a week. You might do 3 to 4 reps for one chest workout. Which would be considered more of your heavy day. And then the second day of the week. You can do 8 to 12 reps for light intensity, higher volume day.
CONFUSION:
Many experts claim that DUP is superior to the older block training model. but I don’t fully agree and neither do the studies, Some studies show that the block training model is more efficient than the DUP model in producing strength gains. While other studies show the exact opposite, That DUP is better at producing strength gains than the block model.
OVERALL SUMMARY:
If you combine all of the studies together DUP does seem to beat out periodization in strength gain. Although further research is required. But I think the block training model is still great. Because it does offer the advantage of spending more time in one rep range. Allowing you more time to make greater adaptions within that one rep range. And that’s something you don’t really get with DUP. But the point is that in either case using either type of periodization will give you faster results, than not using it at all. Make sure you are mixing up your rep ranges. Whether you’re doing it on a daily, weekly, or monthly basis. Try each and see which one works best for you.
Recommended Readings: BFR Training Method To Gain More Muscle
#3 EAT MORE PROTEIN:
Muscles are mostly made up of protein. So it shouldn’t be a big surprise that having a higher protein diet will help you build muscle faster. But how much protein is enough? Well, Scientists found that a protein intake Of 0.6 to 0.8 grams per pound of bodyweight spread between three to four meals is ideal for maximizing protein synthesis.
They also mentioned that more protein may be necessary when restricting calories. And for really lean individuals this goes hand-in-hand with another study by Eric Helms that recommends, Increasing protein intake between 0.8 to 1.3 grams of protein per pound of body weight. You increase your caloric deficit and get leaner.
STUDY#1 :
Also, Another study confirms that 0.8 grams of protein per pound of your body weight, is a great starting point. Although athletes may benefit from even greater protein intake. This leads many people to believe that you’ll just continue building more and more muscle. As you increase your protein intake higher and higher. but that doesn’t seem to be the case. One study compared a very high protein intake of about 2 grams of protein per pound of bodyweight to 0.8 grams of protein per pound of body weight.
STUDY#2 :
At the end of the 8 week-long study. The researchers concluded there were no significant changes between the two groups for a body-weight. fat mass, fat-free mass or body fat percentage. So having between 0.8 to 1 gram of protein per pound of body-weight spread out between 3 to 4 meals seems to be ideal for building muscle faster. And if you’re really lean, Or you’re cutting calories to lose body fat. You can slightly increase your protein intake higher than that.
Here you have it! I hope you understand every point I mentioned above. If not you can comment below for further info. Also, you can leave your valuable feedback on our feedback form.