The hard truth is that you cannot gain muscle speedily without consistency and dedication. But the upside is that if you are a beginner, you are only ninety days away from seeing a significantly different version of yourself.
Here is how you can gain muscle faster:
Getting Your Grip Right
Since gaining faster muscles has more to do with lifting heavy weights than doing more reps, you must adjust your grip strength. People tend to get de-motivated with their results even after seemingly working out consistently because their weight and angles are not enough to stimulate enough adaptive changes on your muscles. Work on your plan to accommodate all groups of muscles you are working on for a more discernible change. It will also allow putting a lesser strain on your supporting or antagonistic muscles while working out, thus providing better and faster results.
Go to the Gym just 3 or 4 times a week
You do not need to work out daily to gain muscle mass faster, especially since you will be engaging in high-intensity exercises.
If you are a beginner, you can start with low-intensity exercises in the first two months of your workout plan. Once you have accustomed your muscles, perfected your grip, your routine and have learned how to properly use the machines, you can then start lifting heavier weights. After two months, the sky is the limit. After each time your muscles adapt to the weights, keep adding more for increasing muscle mass. Do this without tiring out or damaging your muscles without repair.
In order to grow muscle faster, you must lift more; even with low or intermediate intensity reps. This means you should increase resistance exercises, instead of doing cardio. Since the former will become the stimulus required for bringing out the adaptive change of hypertrophy. Ideally, this type of workout includes five to six sets with six to twelve repetitions. The American Council of Exercise suggests that you lift weights with bench presses, planks, barbell squats and heavyweight lunges for faster muscle growth.
Clean Diet and Supplements
A key factor in your muscle growth includes having a clean diet. If you are just starting out, you need to consume at least 2,500 calories; a large part of which must be animal or plant-based protein. Working out consistently without a balanced diet is counter-productive.
If you are unable to cover your daily protein requirements, you must consume whey or rice protein, creatine, and citrulline malate supplements to aid in faster muscle growth. Do your research whenever you hear about a magic diet like weight loss coffee. Not all of that information is true.
Fix Meal Times
Your body has a balance of catabolic and anabolic processes. By fixing meal times you will be able to keep up this balance. Longer periods of starvation can increase the catabolic process while using stored protein as a source of energy. On the other hand, overeating can increase fat stores, hampering muscle growth.
Steer clear of drugs or steroids
Make sure that when taking supplements, you are consulting from a qualified nutritionist. Do not go for steroids. Anabolic steroids help increase muscle mass but they will only buff you up while they remain in your system. Insulin is taken by bodybuilders to prevent muscle protein catabolism. It also helps with increased stamina and endurance during workouts. But make sure that you are not using any of these methods because it can cause dangerously low blood sugar levels. Human growth hormone helps with speedy muscle recovery, allowing you to spend more hours in the gym. You don’t need any of these.
Clocking Eight Hours of Sleep
In order for your muscles to relax, you need at least eight hours of sleep every night. If the repair process of your muscles is hampered, you will not be able to work out as effectively. It delays the process of bulking up faster.
Consistency and Dedication
Finally, this should go without saying, but increasing your muscle mass is an adaptive process. This means that your skeletal muscle cells should receive a consistent stimulus to become hypertrophied. Since your muscle tends to adapt to the increasing weights, you will undoubtedly have periods of the plateau. Thus, with the proper rest and a proportional increase in weight, you should see faster results. But you need to be consistent and dedicated to noticing the steady increase.