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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Building muscle is a goal for many. However, achieving noticeable muscle growth requires more than just lifting weights. Check out these tips to help you build muscle faster and more efficiently.
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Protein is essential for muscle growth and a building block of muscle—target high protein foods like meats, fish, eggs, legumes, and tofu.
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Aim to target your muscles with heavier weights and gradually increase reps and sets in your workout, which helps stimulate muscle growth.
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Muscle growth occurs during recovery period, and it is as essential as training. If you want to build muscle faster, ensure you get 7-9 hours of sleep.
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Many supplements help muscle grow faster, like creatine to boost strength, improve energy level and help enhance your performance during high-intensity workouts.
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Compound exercise attracts lots of muscle mass and is highly effective for muscle growth. Movements like squats, rows, deadlifts, bench press and overhead press are great for building strength and mass.
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Try to hit each muscle thrice weekly; this will allow you to achieve strength and gain more rapidly. Also, make sure to balance intensity and recovery to avoid overtraining.
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Following these tips will optimize your muscle-building efforts and make faster progress.
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