Building muscle takes time — a lot of time. It also takes hard work and consistency. Even if you do everything right, you may only add one to two pounds of muscle per month. Losing fat is tough; even if you’re on a strict diet and you see fat loss; you will eventually regain those fats over time and that’s what has made numerous people around the globe frustrated to the extent that they gave up.
That said, you can help yourself out with a few key strategies. If you’re wondering how to build muscle faster, keep losing fat; these nine scientifically-backed tips will come to your rescue. Eventually, you’ll see consistent increases in muscle size, strength, and overall fitness.
1. Increase Your Training Volume….. BUT?
Research tells us that more volume typically translates to more muscle. Volume refers to the overall load you stress a muscle within a given workout. To calculate volume, multiply your sets by your reps by your weight. For example, if you bench press three sets of 10 reps at 100 pounds, your volume for that bench press session is 3,000 pounds.
There’s even a specific rep range known to best facilitate muscle growth. Lifting 8 to 15 reps for each set is the generally accepted “hypertrophy rep range.” If you currently lift fewer reps, try increasing your rep range, knowing you’ll probably have to decrease your weights. If you currently lift more than 15 reps, try decreasing your rep range and increasing the weight. An ideal repetition for heavyweight training is 12-10-8. The protein intake through diet is not sufficient and our body can’t store protein (unlike fat). So a protein supplement becomes essential for faster muscle gain. Gold Standard 100% Whey Protein from ON, ISO 100 Whey from DYMATIZE, and Whey Isolate Protein from LEGION ATHLETICS is the best.