5 Rules to Build Muscle Faster: What Science Says About Growth, Recovery, and Consistency

During muscle building, how to grow more muscles? Keep these 5 rules in mind to quickly increase muscle mass:

Rule 1. Maintain a certain heat balance

Muscle gain is an addition, which is different from fat loss. If we want to gain more muscles, in addition to strengthening resistance training, we also need carbohydrate intake to provide sufficient nutritional support for the muscles.

Rule 2: Properly distribute muscle group training

During muscle training, it does not mean that the harder you practice, the faster your muscles will grow. Muscle growth is not during training, but during rest.

During iron training, muscle fibers stimulated by external forces will produce tears and delayed muscle soreness. After obtaining enough nutrients during rest time, they will grow more stout. This cycle often takes 2-3 days.

In other words, after each training session, the target muscle group should be given a certain rest period, at least 2-3 days, before the second round of training can be started and the muscles can grow stronger.

Rule 3. Progressive overload training

For strength training between novices and veterans, the training intensity chosen is different. Novices have relatively weak muscle strength and can often stimulate muscle growth starting from low-load training. And “after a period of iron training, as the muscle strength increases, you will find that the soreness disappears after training and the muscles no longer grow”.

So, to lift the muscle dimension, we need to lift the load regularly (weight/number/strength) , Continuously give new stimulation to muscles, muscle talent Forced to be stronger.

It is recommended to increase a little weight (such as 2.5~5 kg) every week or every 2 weeks, or do more groups, times, or shorten the break between groups.

We can record the weight and number of times at each training reach, pursuing “This time it’s a little harder than last time” to get it Continued progress.

Rule 4: Ensure adequate sleep

A lot of people ignore the effect of sleep on muscle growth. Sleep state is the prime time period for muscle repair, Lack of sleep significantly inhibits the secretion of synthetic hormones of the muscle (such as growth hormone, testosterone).

In In a deep sleep state, the body will release growth hormone and testosterone to help repair muscles. People with good sleep quality and sleeping for more than 7 hours will find that the muscle soreness has obviously subsided and their energy state has recovered when they get up the next day. This also means that muscles are growing efficiently. If you want to gain more muscle, it is recommended to try to go to bed before 11 o’clock to keep the environment dark and quiet, which can help improve sleep quality.

Rule 5. Be patient and perseverant enough

Building muscles is not like losing fat. The cycle required to gain muscle will be longer than losing fat. During the weight loss period, you may lose 10 pounds of fat in a month, while during the muscle gain period, you may gain weight in a month 0.5~1.5kg muscle (Probably faster for newbies).

Therefore, the bulking cycle needs to be measured at least in quarters, and it is impossible to become a muscular man in a short time. We need to be patient enough to take pictures every month to compare body shape changes, trade time for more muscles, and the muscle lines will be highlighted.

Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.