There are a few things you can do to get bigger. Here are 5 tips on how to build muscle mass faster.
These tips are presented by Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
He shared his 5 tips on how to build muscle mass faster.
How to Build Muscle Mass Faster
1. Increase Frequency, Intensity, and Volume
- Frequency: how many days a week you train the same muscle group
- Volume: total amount of sets and reps
- Intensity: weight load you are using
You can think of your total amount of work performed by multiplying the numbers above.
A study showed that working out one muscle group once a week with a split-body routine is less optimal compared to doing a total-body routine 3 times a week.
Increase your frequency, volume and intensity to build muscle mass faster. Just make sure you are doing it in a balanced way, as the harder you train one muscle group, the more time is needed to recover.
2. Progressive Overload
Not only you can mix up the amount of weight you lift, but you should also mix up your rep ranges and your periodisation.
Maintain a certain rep range for 2-3 weeks and change it the following couple of weeks. You may also choose to change every time you train the muscle group. On the first chest day you can stay in the 4-8 rep range with heavy loads, and on the second chest day, you can swap to lighter loads and increase the number of repetitions.
3. Blood Flow Restriction Training
This type of training would see the athlete restricting the passage of blood in the desired body part that will perform the workout with some kind of wrap. “It essentially traps a lot more blood in the muscles that you are working giving you a far greater pump,” Posternak says.
This can be used even to increase your legs by simply walking while restricting blood flow to your legs.
4. More Protein
You should eat plenty of protein to build muscle. But how much is enough? The sweet spot is 0.6 to 0.8 grams per pound of bodyweight spread between three to four meals is optimal.
5. Use Effective Supplementation
Posternak’s last tip on how to build muscle mass faster involves supplementing your meals. You should use creatine or protein powder.
Read More: 5 Top Training Programs to Gain Size and Mass
- vBest back exercises for building muscle: Courtesy of CrossFit Inc.