Tips to Build Muscles Faster
Saturday - July 21, 2018 3:48 pm ,
Category : WTN SPECIAL
WTN- It's no secret that it takes time to build muscle but what if you could do it faster by working smarter rather than harder.
Be Consistent and Regular -
When done correctly this is one of the most powerful things you can do to improve your muscle strength and size consistently. One has to regular at gym.
Lift Smartly-
Start by finding out what maximal weight load you can lift for each of your compound exercises for roughly 9 to 10 reps. This means that if you select a weight that you can do for 11 reps you should up that weight and the same goes vice versa if you select a weight that's too heavy and you can only do it for 7 reps drop the weight. You are going to stick this rep range for 2 to 3 weeks straight and you're going to try to increase the weight that you're using over the course of these two to three weeks again staying within that 9 to 10 rep range.
After those two to three weeks are over you're going to switch to a rep range of 5 to 7 reps. Again find the maximum weight you could do for that rep range which should obviously be more weight than what you were doing for 9 to 10 reps. Now you're going to stick to this new rep range for another two to three weeks once again trying to up the weight whenever you can as long as you stay Within that 5 to 7 rep range.
Finally after your are done with those weeks you're going to do a rep range of 3 reps for all those compound exercises again for two to 3 weeks before switching back to the original 9 to 10 rep range. When you come back to the 9 to 10 rep range you'll notice that you were significantly stronger and able to lift more weight. And you just continuously work through these Cycles.
Every time you come back to an old rep range you want to try to increase your weight load even if it's by 2.5 kg 0r 5 lbs. This method will help you to break through some of my biggest plateaus that with building muscle.
Increase meal frequency as building muscles needs more calories-
It may go against my typical advice for fat loss. For fat loss meal frequency doesn't matter that much but building muscle requires a lot of calories especially if you are struggling with building muscle you're going to need a lot of food. The only way that you're going to be able to eat enough throughout the day is by eating more often. As you build more muscle the only way you're going to be able to continue building muscle is by continuing to increase the amount of CLEAN food you're consuming throughout the day upto certain level.
-Window To News
Be Consistent and Regular -
When done correctly this is one of the most powerful things you can do to improve your muscle strength and size consistently. One has to regular at gym.
Lift Smartly-
Start by finding out what maximal weight load you can lift for each of your compound exercises for roughly 9 to 10 reps. This means that if you select a weight that you can do for 11 reps you should up that weight and the same goes vice versa if you select a weight that's too heavy and you can only do it for 7 reps drop the weight. You are going to stick this rep range for 2 to 3 weeks straight and you're going to try to increase the weight that you're using over the course of these two to three weeks again staying within that 9 to 10 rep range.
After those two to three weeks are over you're going to switch to a rep range of 5 to 7 reps. Again find the maximum weight you could do for that rep range which should obviously be more weight than what you were doing for 9 to 10 reps. Now you're going to stick to this new rep range for another two to three weeks once again trying to up the weight whenever you can as long as you stay Within that 5 to 7 rep range.
Finally after your are done with those weeks you're going to do a rep range of 3 reps for all those compound exercises again for two to 3 weeks before switching back to the original 9 to 10 rep range. When you come back to the 9 to 10 rep range you'll notice that you were significantly stronger and able to lift more weight. And you just continuously work through these Cycles.
Every time you come back to an old rep range you want to try to increase your weight load even if it's by 2.5 kg 0r 5 lbs. This method will help you to break through some of my biggest plateaus that with building muscle.
Increase meal frequency as building muscles needs more calories-
It may go against my typical advice for fat loss. For fat loss meal frequency doesn't matter that much but building muscle requires a lot of calories especially if you are struggling with building muscle you're going to need a lot of food. The only way that you're going to be able to eat enough throughout the day is by eating more often. As you build more muscle the only way you're going to be able to continue building muscle is by continuing to increase the amount of CLEAN food you're consuming throughout the day upto certain level.
-Window To News
