With hundreds of training programs out there, it’s difficult to wade through them all and find one that works. In the pursuit of gaining muscle, a lot of time and effort is usually wasted. What works for others may not work for you. The good news is, there are general rules to muscle gain that you can implement into your customized routine for noticeable results. Here are the top 3 ways to gain muscle mass fast.
Choose The Right Supplements
Supplements are a big part of the diet and fitness industry and can help you reach your goals faster. Whey protein is the most widely used and is a by-product of the cheese-making process. When consumed in powder form, whey is quickly absorbed and digested by your digestive system, so it gets into your muscles and bloodstream quickly. This protein is extremely beneficial after training to initiate the recovery process. Whey protein is rich in branched-chained amino acids (BCAAs) which are vital in repairing and rebuilding the muscular damage caused by working out. Bodybuilder’s need more protein than the recommended amount per day. Whey offers a quick and easy way to increase your intake and feed your muscles.
Micronized creatine is a form of creatine monohydrate with the micro-particle size. The powder is 20 times smaller than regular creatine particles. There are very few legalized supplements that can add muscle mass directly, and creatine is one of them. It has benefits for both beginners and advanced bodybuilders. It increases the body’s ability to metabolize energy which is vital for maximum power and strength-based activities. Using micronized creatine before your strength training routine can double your lean muscle gains and strength compared to training alone. It will also help retain muscle and reduce muscle breakdown during workouts. This quick recovery will result in gaining and maintaining a larger amount of muscle in the long run. Creatine allows you to perform more repetitions and lift heavier weights during each training session. Studies have shown that creatine has the most scientific support and is the most effective than any other workout supplement.
Diet
To build muscle mass, you can’t rely on pushing yourself in the gym alone. Your body needs a certain amount of protein if you expect to gain muscles. It may seem impossible to consume massive amounts of chicken or fish to hit your macros, which is why whey protein is extremely beneficial. To gain muscle, you should eat 1.6 grams of protein per pound of bodyweight. The idea is to eat as clean as possible, eliminating all junk and processed foods. You will improve your chances of increasing lean muscle mass if you stick to a high protein, moderate carbohydrate, and low-fat diet.
Training
You don’t have to change your workout regimen to see faster gains drastically. Small changes will add up to dramatic results. For best results, trainers recommend you keep increasing the weight and reps of your lifts to keep challenging your body. The more you keep your body comfortable, the less likely your muscles will grow. It’s important to focus on getting stronger, rather than how many pounds of muscle you want to gain. The more strength you have, the more your body can enlist muscle fibers especially the ones that change your body composition. Start with paying particular attention to three exercises you need to improve on and build from there.
Following these three steps will ensure your hard work will pay off, and your muscle building journey will be a lot easier. Choosing the right supplements and performing hard in the gym will lead you down the path to success.