3 Training Tips Proven To Speed Up Muscle Growth
- 9 months ago
3 Training Tips Proven To Speed Up Muscle Growth
The first thing you can do is to ensure you’re properly implementing progressive overload, such that you’re getting stronger overtime. The reason for this is because strength does seem to correlate with muscle size. Although this correlation is weaker in beginners, it becomes increasingly significant as you gain more training experience. Simply meaning that if you want to build muscle faster, you need to ensure you’re gaining strength week to week. One method you can use is something called double progression, where you strive to increase the number of reps performed each set (e.g. 4 sets of 8 reps) before proceeding to add more weight (e.g. add 5 lbs and try to overtime accomplish 4 sets of 8 reps again).
Now, you can definitely get very strong yet not noticeably bigger – this is an indication that you’re not doing enough volume. Therefore, the second thing you need to do to grow muscle fast is to ensure you’re doing enough sets per week. You want to aim to hit roughly 10-20 sets per muscle per week. Beginners should start at the lower end and then gradually increase this as you gain more training experience.
Lastly, you need to ensure that you’re training hard enough to build muscle fast. In fact, you want to train such that you’re reaching within 3 reps of failure at the end of each set. You definitely don’t want to go to absolute failure (at least not often), but you do want to push yourself close to it during each set. Utilizing these three methods will enable you to build muscle faster than you were previously.
And for an all-in-one evidence-based program that optimizes all your training variables AND nutrition such that you’re able to progress as quickly as possible, then simply take my starting-point analysis tool below to find which program is best for you:
https://builtwithscience.com/courses
LINK TO WRITTEN ARTICLE:
https://builtwithscience.com/how-to-b...
FOLLOW ME ON INSTAGRAM & FACEBOOK:
https://www.instagram.com/jeremyethier/
https://www.facebook.com/Jeremyethier...
MUSIC:
https://soundcloud.com/lakeyinspired
STUDIES:
Strength and size studies:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.researchgate.net/publicat...
Double progression (reps vs load):
https://www.ncbi.nlm.nih.gov/pubmed/1...
Volume studies:
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
Train close to failure:
https://journals.lww.com/nsca-jscr/Fu...
OTHER HELPFUL RESOURCES:
https://weightology.net/
https://bodyrecomposition.com/muscle-...
The first thing you can do is to ensure you’re properly implementing progressive overload, such that you’re getting stronger overtime. The reason for this is because strength does seem to correlate with muscle size. Although this correlation is weaker in beginners, it becomes increasingly significant as you gain more training experience. Simply meaning that if you want to build muscle faster, you need to ensure you’re gaining strength week to week. One method you can use is something called double progression, where you strive to increase the number of reps performed each set (e.g. 4 sets of 8 reps) before proceeding to add more weight (e.g. add 5 lbs and try to overtime accomplish 4 sets of 8 reps again).
Now, you can definitely get very strong yet not noticeably bigger – this is an indication that you’re not doing enough volume. Therefore, the second thing you need to do to grow muscle fast is to ensure you’re doing enough sets per week. You want to aim to hit roughly 10-20 sets per muscle per week. Beginners should start at the lower end and then gradually increase this as you gain more training experience.
Lastly, you need to ensure that you’re training hard enough to build muscle fast. In fact, you want to train such that you’re reaching within 3 reps of failure at the end of each set. You definitely don’t want to go to absolute failure (at least not often), but you do want to push yourself close to it during each set. Utilizing these three methods will enable you to build muscle faster than you were previously.
And for an all-in-one evidence-based program that optimizes all your training variables AND nutrition such that you’re able to progress as quickly as possible, then simply take my starting-point analysis tool below to find which program is best for you:
https://builtwithscience.com/courses
LINK TO WRITTEN ARTICLE:
https://builtwithscience.com/how-to-b...
FOLLOW ME ON INSTAGRAM & FACEBOOK:
https://www.instagram.com/jeremyethier/
https://www.facebook.com/Jeremyethier...
MUSIC:
https://soundcloud.com/lakeyinspired
STUDIES:
Strength and size studies:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.researchgate.net/publicat...
Double progression (reps vs load):
https://www.ncbi.nlm.nih.gov/pubmed/1...
Volume studies:
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
Train close to failure:
https://journals.lww.com/nsca-jscr/Fu...
OTHER HELPFUL RESOURCES:
https://weightology.net/
https://bodyrecomposition.com/muscle-...