A muscular build oozes with testosterone; the hormone women are most attracted to. A strong man is not only attractive to the ladies, but he gains respect from his peers. But, it isn’t easy to achieve a muscular build. It takes years of dedication, consistency, and hard work in the gym. If you want to gain muscle quickly, here are seven tips that will help you.

Eat More Protein

Protein is essential for muscle growth. It is the building block of muscles. The recommended daily protein intake is 0.36 grams per pound of body weight. However, to gain muscle mass, you need to consume more protein. The recommended intake for people who want to build muscle is 0.73 grams per pound of body weight.

You can get your protein from animal sources such as meat, poultry, fish, and dairy products. You can also get it from plant sources such as soy, legumes, nuts, and seeds. To ensure you’re getting enough protein, eat protein-rich foods at every meal.

Take Supplements

Supplements can help you get the nutrients your body needs to build muscle. Creatine is a popular supplement that helps with muscle growth. It increases your muscle cells’ ability to store energy, increasing strength and power.

Beta-alanine is another supplement that can help you build muscle. It increases carnosine levels in your muscles, which delays fatigue and allows you to work out for longer. Other common supplements include whey protein, branched-chain amino acids, and caffeine. Whey protein is a convenient way to increase your protein intake while BCAA supplements help prevent muscle breakdown during workouts. Caffeine is a stimulant that can improve your workout performance.

Lift Heavy Weights

You should lift heavy weights if you want to gain muscle. Lifting heavy weights breaks down muscle tissue. When your muscles repair and rebuild themselves, they grow larger and stronger.

To lift heavy weights, you need to do exercises such as squats, deadlifts, bench presses, and shoulder presses. These exercises work for multiple muscle groups and allow you to lift heavy weights.

To maximize muscle growth, do 4-6 sets of 4-8 reps of each exercise. Rest for 2-3 minutes between sets.

Do High-Intensity Interval Training

High-intensity interval training is a type of cardio that alternates between periods of all-out effort and active rest. It’s an effective way to burn fat and build muscle. For example, 30 seconds of sprinting followed by 1-minute walking is an excellent way to start. Repeat this for a total of 20 minutes.

HIIT workouts are short and intense, so they easily fit into your busy schedule. They’re also more effective than traditional cardio at promoting muscle growth.

Focus on the Eccentric Phase

The eccentric phase is the downward portion of an exercise. It’s when the muscle is lengthening under load. The eccentric phase is when your muscles are under the most tension. This is when muscle growth occurs. To maximize muscle growth, focus on the eccentric phase of each exercise and take 2-3 seconds to lower the weight.

It is also essential to use proper form when doing eccentric exercises. Use a slow and controlled motion. Don’t let the weight drop too quickly. Doing so can lead to injury.

Get Adequate Sleep

Sleep is vital for the growth of muscles. When asleep, your body releases human growth hormone, which helps muscle growth. Strive for at least seven hours of sleep every night to optimize muscle growth. Also, try to go to bed and wake up simultaneously each day. This will help regulate your body’s natural sleep cycle.

If this is not possible, get at least 5 hours of sleep. Getting less than this can decrease your testosterone levels and hinder muscle growth.

Manage Stress Levels

Stress can have a negative impact on muscle growth. When you’re stressed, your body releases the hormone cortisol. Cortisol breaks down muscle tissue and inhibits muscle growth. To reduce stress, do things that make you happy and relaxed.

Working with a trainer can also help you manage stress. A trainer can create a workout routine that’s tailored to your goals and abilities. This can help reduce the anxiety and stress that comes with working out.

Conclusion

Building muscle doesn’t have to be complicated. By following these tips, you can make it easier to build muscle and achieve your desired physique. With dedication and hard work, you can achieve your goals.

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