Many fitness enthusiasts make the same rookie mistake: confusing a pump for muscle growth only to be disappointed by an apparent lack of gains a few hours later.
If you want to make those gains permanent and wonder what makes muscles grow faster? The answer is dedication and focus.
Building muscle will take time and effort, whether you’re a beginner or a seasoned gym-goer. And adding dedicated focus to the mix can help you maximize your gains and see improved muscle growth.
Here are some tips and tricks you can use in the gym and life:
Focus on Progressive Overload
Progressive overload is a crucial factor in building muscle.
It means gradually increasing the weight, reps, or sets of your exercises to keep challenging your muscles. This puts stress on your target muscle groups, which forces them to adapt and grow stronger.
Consistently challenge yourself with heavier weights or more reps. Do not let your body get used to your sessions and settle for easy workouts. If your number one gym question is, how can I increase my gains? The number one answer is to keep pushing.
Prioritize Compound Movements
Gains from compound movements are more permanent: squats, deadlifts, bench presses, pull-ups, and overhead presses work multiple muscle groups simultaneously.
These exercises engage more muscle fibers, which helps you gain more muscle mass in less time. Incorporate these exercises into your routine and prioritize them over isolation exercises.
Get Enough Rest
Despite following the above steps, if you look in the mirror and find yourself wondering what helps muscle grow faster, sometimes it is rest.
You must give your muscles time to recover and repair after your workouts. Aim for 7 to 9 hours of sleep each night and incorporate regular rest days into your weekly routine to allow your muscles to recover fully.
Additionally, proper nutrition and hydration are crucial for muscle recovery and growth.
Maintain Consistency
Building muscle also requires consistency. It’s a long-term process, so you must stick to a regular workout routine and maintain a healthy diet for several months and even years.
If you’re wondering how long it takes to build noticeable muscle, remember that maintaining healthy habits is the key to seeing progress and reaching your goals.
Consider Supplements
While supplements aren’t necessary for muscle growth, some can help enhance your gains.
Protein supplements, creatine, and BCAAs (Branched-Chain Amino Acids) are popular options for improving muscle growth and recovery. However, do your research and consult with a healthcare professional before taking any of these.
Vary Your Workouts
Switch up your workouts from time to time to prevent plateauing and keep challenging your muscles.
Try different exercises, workout splits, and training styles to keep your body on its toes and promote muscle growth. For example, you can incorporate drop sets, supersets, or pyramid sets to increase workout intensity and maximize your gains.
Focus on Mind-Muscle Connection
The mind-muscle connection deserves its own book. It is one of the best ways to increase gains and achieve the perfect equilibrium between your brain and body while working out.
By intentionally contracting and squeezing the targeted muscle, you can maximize muscle activation and promote muscle growth. This technique can also help prevent injury and improve exercise form.
Track Your Progress
Tracking your progress is crucial for staying motivated and seeing results. Keep a workout log, take progress photos, and measure your body composition regularly for concrete data on how your body responds to your workouts.
Conclusion
There are many ways to increase your muscle gains and get the results you want. Focusing on progressive overload, compound movements, rest and recovery, consistency, and considering supplements can all help maximize your muscle growth.
Remember to stay patient and stay committed to your fitness goals.
