How to Gain Muscle

Are you desperately trying to build or gain muscle? Are you hitting the weights very hard? If yes, there are plenty of ways in which you can achieve your aim easily and faster. There are a lot of exercise and modalities that will help your muscles grow bigger.

Below are the best tips to gain muscle faster in the smallest time frame:

Know your calorie requirement: Calorie intake in most important while building muscles. It depends upon your age, body weight and lifestyle. To know the calorie need of your body, just multiply your current weight to 20. For example, if you weigh 140 pounds, that’s 140 x20 = 2800 calories per day is your body’s calorie requirement.

Lift progressively: Get stronger and bigger by lifting more weight. Progressive lifting ensures that your muscles don’t get smug and stop growing. Keep on adding about 10 pounds of weight every week to get used to lift heavy loads.

Do partial lifts: Reverse band lifts are recommended, if you really want to gain muscles fast. Reverse the load progression and lift more weight by doing a 3rd set first and then second and first set.

Take supplements: Supplements acts like a helper in muscle building. Also, they fill the nutritional gaps required to build muscles. Include supplements, such as whey protein powder, casein protein, creatine, branched-chain amino acids and glutamine in your daily diet. They help in building, repairing and strengthening muscle tissue.

Drink enough water: Sufficient water intake is very important to build muscle at an optimum rate. To know the water intake requirement of your body, just follow this formula: Body weight in lbs X 0.6 = water intake in ounces.

Big muscle group: To build muscles faster, include big muscle group training into your exercise process. The largest muscle groups are the chest, legs and back. Ensure you do these muscle groups at least once in a week.

Building muscles fast is very challenging, but that doesn’t mean it’s complicated. Gaining muscle is a time taking process. Even when you are doing everything in a right direction, you can gain only 5 – 10 pounds of muscle annually. Following above-mentioned tips will definitely help you to gain good, strong and long lasting muscles in the shortest possible time frame.

To know more about bodybuilding and sports, join Shaw Academy’s online Sports Nutrition program. To know more about the Shaw Academy reviews, watch their YouTube channel.