how to muscle growth fast
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Answers
Explanation:
1. Increase Your Training Volume
2. Focus on the Eccentric Phase
3. Decrease Between-Set Rest Intervals
4. To Grow Muscle, Eat More Protein
5. Focus on Calorie Surpluses, Not Deficits
6. Snack on Casein Before Bed
7. Get More Sleep
8. Try Supplementing with Creatine
9.take HMB supplements
You’re here for an answer, so I’m going to get the ugly truth (that will probably make you sad) out of the way:
Under OPTIMAL conditions, you can expect to gain around 1-2 pounds of muscle per month.
We’ve found that for most Rebels here in the Nerd Fitness Rebellion (our community), closer to one pound per month is the reality.
“Optimal conditions” mean that you are eating the right amount and the right kinds of food, potentially using 1-2 supplements (protein and creatine), AND you are training perfectly for muscle growth (which we explain in this section here).
Proper sleep is also absolutely necessary.
This also means you are trying to thread the needle of eating JUST enough to build muscle, but not too much that you put on a lot of fat, too.
Yeah, you could go full hulk mode (“dirty bulk”) and just eat anything and everything, maxing out your muscle building… but it’ll be buried under fat, which you’ll have to trim again and restart the cycle.
While it is certainly one effective way to gain muscle and strength, we more often recommend fiddling with your diet and training so you can find that sweet spot where you’re building muscle and not gaining too much fat.