Muscle growth is a complex process involving more than 70 genes and hormones. Simultaneously, your body facilitates the mechanism that encourages muscle growth and slows down those inhibiting it. Between 24 and 48 hours after a workout, the body adds protein to the muscles and then takes it away.
The process is complex, and for some people, it is painfully slow, too. It requires hard work and consistency. The solution to building muscles faster in 2024 is to narrow it down to basic mathematics – what you regularly do + a little more for better results.
The Basics of Muscle Building
Skeletal muscles, anatomically, are parallel cylindrical fibers contracting to generate force. This contraction of muscles allows external human movement to happen.
In this case, your body gets in a constant process of recycling and renewing amino acids in the muscles. If the body removes protein than it should, your muscle loses mass. And if the net synthesis of protein is even, no reasonable change happens. But the muscles grow if your body gets more protein than it removes.
The key is to increase the protein deposition rate and minimize the protein breakdown rate. This process is called muscle hypertrophy and is often important for resistance training.
Why Build Muscle Mass
Building your muscles isn’t all about aesthetics. It comes with many benefits for your well-being. The benefits are a lot, from improving your athletic performance and enhancing your posture to increasing bone density and boosting metabolism. Other benefits of building muscle mass include the following:
- Improved mental well-being
- Improved muscle endurance
- Increased insulin sensitivity
- Enhanced bone health
- Increased power and strength
How to Build Muscle Quickly This Year
Is it taking you too long to gain muscle mass, or has it stopped altogether? Rather than hopping on the needle, use the following strategies to gain and build muscle faster:
1. Use Nandrolone Properly
This is a form of anabolic steroid. Doctors prescribe nandrolone to treat injuries and some illnesses. However, some adolescents and professional bodybuilders misuse anabolic steroids to boost athletic performance and build muscle.
Studies show that misuse or overuse of anabolic steroids can be dangerous/bad for your overall well-being and health. This is why using nandrolone only under your doctor’s care and by prescription is vital.
2. Be Specific
When building muscle mass, focus on targeting specific muscle groups or muscles. Adding several joint workouts that incorporate your target muscle will enable you to lift heavier weights.
For instance, consider exercises that directly load muscle to get more biceps, like bicep curls. It can also help to consider adding multi-joint exercises, which boost larger groups of muscles.
You can consult with your physical therapist or strength coach before building muscle. The expert will guide you on the best workouts that can meet all your goals, especially if you are still new to strength training or have a history of getting injuries.
3. Work Every Muscle 3 Times a Week
Programs for bodybuilding are split to hit body parts once a week. If you just lift weights 3 times a week, try to switch to a full-body exercise where you can work the whole body in every session.
With this, you can hit every muscle 3 times a week. Consider performing three sets per muscle group. If you train four days a week, try lower or upper splits, where you can hit every muscle twice weekly with around five sets each.
Being consistent will enable you to achieve muscle gain and strength more rapidly. Remember, keeping your muscle volume low is key to preventing overtraining.
4. Aim for Powerful and Short Workout Sessions
You don’t have to spend many hours at the gym so you can see positive results. Just set the goal of exercising for one hour or less. Short workout sessions are easier, too, to fit into the schedule, and you will not be easily interrupted.
However, make sure the workouts are powerful. If you need good results quickly, push yourself to what usually feels comfortable. Muscles don’t grow unless a bodybuilder subjects them to stressors outside their comfort zone.
5. Eat Right
Nutrition is important for muscle building. You want to ensure you properly fuel your body to see gains and support rigorous workouts.
Ensure you take enough protein. For your muscles to grow, you must eat around 136 grams of protein daily. It is important to split protein consumption throughout the day. Eating 20 grams of protein after four hours can help to stimulate muscle repair and growth.
6. Have Enough Quality Sleep
Muscle recovery takes more than getting the right nutrition. Roughly, your body will take around eight hours every night to recover fully. When you fall asleep, the body produces growth hormones that grow muscle and keep the stress hormones in check.
According to the National Sleep Foundation, adults are recommended to sleep seven to eight hours every night, but you can still sleep for more hours.
7. Take Supplements
Protein shakes are indeed very delicious. But eating veggies, brown rice, and grilled chicken will be better off than taking a protein shake.
A dietary supplement should replace whole food, but it can be a good additional protein intake to help you attain a calorie deficit or surplus.
Supplements play a vital role when it comes to building muscles. They ensure you get enough protein in your body. A perfect supplement you can take is whey protein.
According to experts, whey protein is a go-to supplement that quickly delivers a shot of amino acid to the tissues that desperately require it. These amino acids, in turn, support muscle protein synthesis, which is vital in the growth process.
Whether you want to maintain or build muscle, it would be best to know what works for other people might not work for you. Many factors affect the composition or mass of your body, including medical history, stress, genetics, sleep, and nutrition. If something works for you, consider sticking with it – consistency is key.