The fitness freak wants to gain muscles as soon as possible. In this regard, they work hard and spend long hours in the gym but then also they fail to get desired results. People get frustrated due to their failure despite sticking to the diet and sweating out enough. However, the proper diet and exercise are necessary for gaining muscles but there are some habits which are hampering your muscles growth. Moreover, small changes can add up to your fitness results.
Here are the ways to gain muscles faster:
1) Set strength goals
Instead of only focusing on gaining muscles, work to make your body stronger. Once you improve the strength of your body, it automatically increases the ability of your body to add more fibres. The increasing strength will improve your physique. It will also make your goals more concrete.
2) Keep a food journal
Keep track on everything that you eat and drink as well as time scheduled. If you keep track on everything you can make necessary changes if you’re not gaining muscles.
3) Focus on compound exercises
The exercise which works more than one muscle group is known as compound exercise. Deadlift, squat, press, row, and chin up are compound exercises. These exercise release more hormones like testosterone that promote the muscle growth.
4) Go to bed earlier
Recovery is very important for muscle growth. The muscles recover during sleep. Eight to nine hour of sleep is enough for muscles. Drink a shake during training
Nutrition before and after workout plays an important role. In case you are gaining muscles drinking a protein shake during a workout is a great way to gain muscles. The nutrition between workout keeps you energized throughout the workout and let you train harder.
5) Don’t neglect your legs
Never ignore your legs even your fitness goal is to gain bigger recipes or chest. The exercises like deadlift even strengthen your upper body as it uses your shoulder and back as well. Moreover, the release hormones help in building size and strength.
6) Eat more on “off” days
Don’t avoid healthy foods on off day as in these days majority of muscles growth take place. Consume plenty of nutrients on off days for the recovery of muscles.