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When it comes to growing muscle, patience tends to be a little bit overrated. However, it doesn’t mean that you lose patience. Surely, one needs to be patient as one cannot grow muscles or get a chiseled body overnight. Your body changes entirely when you are trying to grow and build muscles. However, if you are not seeing the obvious size increase even after being at it month after month, that means that there is something off about the way you are doing it.
You should not be wasting your workouts. And if you are watching yourself achieve something and grow, there is no reason as to why you cannot see more.
Here are some of the scientifically proven ways to take your results up a notch.
Boosting Training Volume
The number of reps multiplied by the number of sets is called training volume. It is the main determiner of your muscle growth that is called hypertrophy. To increase your muscle volume, you would need to go lower in weight. To achieve the volume that your muscles need, see that you perform each of your lifts for three to six sets of 10 to 20 reps.
Pay Attention to Eccentric Phase
When you lift weights, two things are taking place simultaneously. There are eccentric and concentric phases. They are the easy and hard parts, respectively. For example, as the body lowers down into a squat, you are performing an eccentric action. And when you return to your standing position, that is the concentric phase. Eccentric is great at triggering hypertrophy –muscle growth.
You can do two things to boost the amount of eccentric effort in your workout. You could either slow down the eccentric phase of each of the exercises that you do or add only the eccentric-only variations into your routine.
Consume more Protein
When we exercise, the training breaks down the muscles. With the help of proteins, the muscles are repaired and built back up. Also, the harder your lifting workouts are, the more important it is for you to speed up the recovery process.
Weight lifters should eat 0.25 to 0.30 grams of proteins per kilogram of body weight per meal. This is about 20 to 24 grams of protein at every meal.
Focus on Calorie Surpluses Instead of Deficits
This is not easy by any means. You would need some time to get used to it. This is important for those who have the habit of counting calories and focus on calorie control in an attempt to lose weight. However, the best way to build muscle mass, weight gain, is by consuming more calories than you burn every day.
That’s because, when your body senses that it’s in a calorie deficit—meaning you’re consuming fewer calories than you’re burning each day—it downshifts your body’s tendency to build new muscle. After all, if your body thinks food is in short supply, getting swole isn’t going to be its main priority.
Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein.
Reduce the Time of Rest Intervals Between Sets
30 to 90 seconds is enough rest time between sets. When you are lifting weights for muscle growth, this period is enough as it boosts the quick release of the muscle-building hormone. And this includes testosterone and human growth hormone while ensuring that your muscles. You need to tire your muscles for hypertrophy regardless of the rep and set scheme.
Casein Should be Before-Bed Snack
This happens to quite a popular snacking option among bodybuilders. Casein protein absorbs slowly in the bloodstream. It means that your muscles can take nutrition from amino acids for longer compared to other types of proteins like whey and plant proteins.
When you consume casein protein right before bed increases the young men’s levels of circulating amino acids for 7.5 hours. This helps in building muscle all night long when you are sleeping. To get some pre-bed casein, try eating some Greek yogurt, milk, and cottage cheese. Smoothie-lovers, casein-based protein powder works like a charm.
Now, creatine does not directly grow muscle. However, it boosts muscle growth. When you boost your performances at high-intensity lifting workouts, then creatine helps with muscle growth. Taking creatine supplements helps you in lifting 14% more reps than you can without the supplements.
So, for best results, see that you go with creatine monohydrate as this supplement has been researched most extensively.
Getting More Sleep
Muscle recovery is not about nutrition only. You need to take a rest as well. Rest is crucial. Recovery takes about eight hours per night. When you sleep, the body releases human growth hormone that is essential in growing muscle and also keeps your stress hormone – cortisol levels in check.
Also, sleeping for five hours instead of the said eight hours every night for a week tends to cut down the muscle-building testosterone levels by 10-15%. Adults between the ages of 18 to 64 should sleep seven to nine hours per night. Well, that’s about it. These all are scientifically proven methods for fast muscle growth. Hope we cleared any misconceptions that you might have had regarding muscle building. Now, when you get to it, see that you do it with full dedication. And when it comes to having steroids, see that you invest in only the best muscle steroids out there. Buy Steroids Online, BSO is one such place that guarantees that you get quality oral and injectable anabolic steroids at the best rates possible. BSO is a US-based company that ships throughout the country. They stock up a wide range of genuine steroids and supplements along with fat burners and energy and weight loss supplements. You can rest assured of getting the premium products that shall transform your physique. However, don’t forget to consult your physician or trainer for better advice as to which supplements shall suit you. Good luck!