Shocking Your Muscles
Sometimes choosing the “fastest possible way” to do something actually gets us there very slowly, or worse, never gets us there. In order to deal with this interesting topic before increasing growth, we should take a closer look at the word speed and set our own expectations based on reality. In the continuation of this article from the collection of positive green articles, I found out what is the best way to increase growth. How to recognize the signs of growth and check the ways to get in good shape together. So stay with us until the end of the content.
How to increase the speed of muscle growth
We all wish to have a beautiful and well-shaped body and we know that such a wish is by no means unattainable. Having strong muscles requires effort and practice, and with enough patience, it will bring us to the desired result. To achieve a well-shaped body and have strong muscles, following simple principles and doing it continuously will be the easiest and fastest way to increase muscle growth. For this reason, instead of expecting to get the best result in the shortest possible time, it is better to reconsider. Do not underestimate the suggested solutions.
Increase the amount of strength training
If you have ever been to the gym, you know that if you lift only one specific weight for months and repeat it the same number of times, no growth will happen in your muscles. The process of growing a muscle, in simple words, is that when you lift a weight, pressure is applied to your muscle. Then when this weight becomes heavier, your muscle will look for a way to bear that weight and as a result, it will strengthen itself. So during a training program, you should not only increase the weight, but also increase the number of sets you do for each movement.
Use compound exercises
One of the ways to increase muscle growth is to do compound exercises. That is, instead of focusing on only one specific muscle in the body, do exercises that stress a group of muscles. For example, to perform upper body exercises, perform exercises that press the back of the arm at the same time as pressing the front of the arm and strengthen the hand muscle in general.
Drink an energy drink before training
Studies have shown that athletes who consume a pre-workout drink containing amino acids and carbohydrates have stronger protein tissue than athletes who consume this drink after a workout.
Have proper nutrition
Always and in all situations, even in cases where a person suffers from complications, the topic of nutrition has a special privilege. Improper nutrition can cause the strongest body to decline and face the process of gradual erosion. In terms of increasing muscle growth, conscious and proper nutrition will play a significant role in the growth rate of body organs.
What should we eat for muscle growth?
This is a question that arises for every athlete at the beginning of his career. As you know, every muscle needs protein to grow. Therefore, any food that contains protein can increase your muscle growth. Red meat, chicken, fish, shrimp, eggs, dairy products, peanut butter, legumes such as peas, lentils and beans and vegetables such as broccoli, spinach and peas are rich sources of protein. Another source used to increase muscle growth is supplements.
Use of healthy supplements
One of the ways to increase muscle growth faster is to use supplements. Fast muscle growth without supplements does not happen as you expect, but using supplements can increase the speed of muscle growth to a significant extent. Supplements are a useful source of amino acids, nutrients and a large amount of protein. Regular consumption of supplements strengthens muscles and prevents loss of muscle tissue. Taking the supplement will help you lift heavier weights and, as a result, have stronger muscles. But keep in mind that to use the correct amount of supplements, be sure to consult a nutritionist and a sports expert. Among the types of supplements, we can mention carbohydrate supplement, creatine supplement and pump supplement, each of which has its own advantages.
Exercise at least three times a day
One of the most important points during training is to divide the number of days to focus on a muscle. That is, if you train only the leg muscles every day, the volume of the leg muscles will not increase. To increase the growth of leg muscles, you need a time to rest; This rest time is necessary not only for leg muscles but for any other muscle. Therefore, you should divide the days of the week into different groups and, for example, consider only three days a week for training leg muscles and lower body in general.
train hard
Maybe the time you set aside for leg training is only 30 minutes; There’s nothing wrong with that, but it’s important that those 30 minutes are vigorous and hard. Let us explain in a simpler way with an example. Hard leg training means if you are carrying a weight with leg pressure and you can do it 15 times without stopping, then your weight is not heavy enough. On the other hand, if you choose a weight that you can only lift 5 times without stopping, this is a sign that you are carrying too much weight and it is not right for your muscles. The best way to lift the weight is 10 times without stopping. Of course, this number is an average and depends a lot on the type of weight, movement and your strength.
Rest between exercises
On non-training days, don’t go for long walks or bike rides and let your legs rest. Studies have shown that most of the muscle repair process takes place during sleep, and sleep affects important hormones such as cholesterol and insulin, which are two effective hormones for increasing muscle growth.
Muscle growth after training
Signs of muscle growth
Muscle growth has different symptoms, many of which are obvious, but we point out the most key symptoms so that you can be sure when your muscles have grown.
weight gain
Weight gain is one of the common symptoms of increased muscle growth. As you know, muscle is a compact tissue and when this muscle is strengthened, your weight will also increase. This is one of the most important reasons when it is said that you should measure your body size and not your body weight to evaluate your progress.
muscle pain
Another sign of increased muscle growth is body pain; Of course, this happens when you have just started physical exercises and your body is not used to these exercises. Therefore, know that most of the time, muscle pain is a sign of growth and change in the muscles and is not considered a physical injury.
The duration of the exercises will be shorter
Another sign of muscle growth is the shortening of training time. For example, the movement that took you ten minutes to do, now you can do it in 5 minutes. This means that your muscles have become stronger and you need to use heavier weights.
Which muscle grows faster?
You might ask yourself which muscle grows faster? There is no exact answer to this question because it depends on how much and what type of exercise you are doing. But it can be said that the hardest muscle that grows in the body is the leg muscle. Leg muscles may be more challenging to strengthen than other limbs; Because the leg muscle, being a highly active organ, is strong by itself and needs more training.
Increase muscle mass at home
There is no need to go to gyms to have an ideal body and increase muscle growth. But you must have a firm will and oblige yourself under any circumstances to do sports at home on a daily basis. There is a lot of equipment that you can use to do strength training at home. You can use special bands and different weights and achieve your ideal body after doing continuous exercises.
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