Not everyone these days is looking to lose weight.
Some want to gain weight in the form of muscle.
But then again, it’s easier said than done.
All the more so if you want the kind of muscles that can be instantly noticed by anyone you come across with.
Building muscles alone takes planning and hard work.
What’s more, you also need several factors aligned when it comes to both your nutrition and training.
For faster muscle development, your body has to be in the optimal state nutritionally and physically.
One trick won’t do, rather, we’d have to share with you some fairly simple tricks that’ll condition your body in that muscle-building phase.
For instance, you must refrain from overtraining–this and more to come in the next few minutes so don’t go just yet.
1. Eat like a beast
The rule of the thumb with muscle building is to eat more calories than you burn.
Otherwise, your body will use muscle fibers for energy, and instead of growing muscles, you’ll be losing them.
To do this, you must eat healthily pre and post-workout.
Your meals should include protein, carbs, and healthy fats.
You must also keep yourself hydrated throughout the day.
2. Do more compound exercise
Strength training is the ultimate key to gaining muscles faster.
But you must focus more on compound exercises that engage several muscle groups all at once using several joints.
Think about it–you’re working more muscles in a shorter time and get stronger joints that allow you to lift heavier and train harder.
Furthermore, these exercises make the body produce more growth hormones, forcing your body to focus on growing muscles.
3. Do not overtrain
Training is great, but too much of it isn’t good as well.
When building muscles, the actual building happens during recovery.
As such, if your body doesn’t have enough time to repair the damage to your muscles, you won’t see growth.
Instead of overtraining, aim for 3-4 days a week of sessions.
4. Train heavy
Training heavy yet safely and efficiently provides many benefits.
Heavy training provokes your muscles both concentrically and eccentrically.
But you must also not go overboard.
Not every set should you expect to pump out 10 to 15 reps.
High-rep sets are, of course, very beneficial.
However, for multi-joint moves like bench presses, deadlifts, and squats, 5 reps are acceptable.
Starting small will help you build more pure strength.
Thus, as you progress, the new strength will enable you to lift heavier weights and perform more reps.
5. Get enough sleep
Sleep–it’s the easiest trick, don’t you think?
For optimal health, it’s recommended to get 7-9 hours of sleep every night.
Doing so will play a major role in faster muscle development.
During sleep, damaged muscle fibers can have the chance to repair themselves, resulting in renewed strength.
Just remember that if you cut your nightly sleep short, you’re also shortening the amount of time your muscles have to grow.
What about you? Do you have a secret trick up your sleeve?
You can share your thoughts with us.