Not making gains or have hit a plateau in the gym?
It happens to the best of us.
The reality is that building muscle doesn’t have to take weeks, months, or years.
In this video, Gravity Transformation shows you five proven ways you can speed up the muscle building process and see muscle building gains up to 5X faster.
Check it out along with my comments below.
5 Proven Ways to Build Muscle Faster
Muscle Building Tip #1: Increasing Frequency, Intensity, and Volume Per Session
While it’s very common to hear people tell you that you have to “mix things up” in the gym, they really go into great detail on the different ways you can do this.
The main factors you’re looking at are the number of days per week you train, the combination of sets and reps, and the amount of weight you are lifting.
Overall they define Total Work as: Frequency x Sets x Reps x Weight Load
So to increase muscle mass you’d simply increase any of these variables over time so that you are constantly increasing your total work.
Their research has found that a total body workout 3X per week beats doing a split training program that targets only one muscle per week – showing a total improvement of a 68% increase in muscle thickness and strength.
Of all the variables above increasing the frequency lead to the most muscle growth; followed by increasing ether sets or reps – and using a higher weight with lower reps work best.
Muscle Building Tip #2: Progressive Overload
The biggest muscle building takeaway here is to constantly change things up with your routine.
Rather than just sticking with the same number of reps and sets and only increasing the weight over time, you’re better off changing up more factors on a regular basis.
So for one month, you may work with a range of 5 to 8 sets using moderate weight, the next month doing 3 to 4 sets using a heavier weight, then the next month doing 12 to 15 sets using a lighter weight.
You can experiment with changing up your periodization on a daily, weekly, or monthly basis… there are mixed studies on which is most effective but research does show that changing things up gets better results than not.
Muscle Building Tip #3: Blood Flow Restriction Training
This is a strange method you may not have heard of before…
The idea here is that you wrap the limb you are working with cuffs or straps so that you allow blood flow from your arteries while preventing the return of the blood back through the veins.
Why on earth would you want to do this?
According to Gravity Transformation doing this traps more blood in the muscle which leads to a bigger pump.
When using blood flow restriction training they recommend doing low-intensity training (as low as 20 to 50% of your 1 rep max) if you’re looking to increase size and strength.
Though heavier weights are recommended this training protocol can also be helpful for people who are not able to lift heavy weights.
Muscle Building Tip #4: Eat a Higher Protein Diet
As you may already know, muscle is mostly made up of protein and having a higher protein diet is a must if you want to build muscle and strength.
With that in mind, more protein isn’t always better.
The best amount and ways to consume protein to build muscle are:
- .6 to .8 grams of protein per pound of body weight spread over 4 meals
- .8 to 1.3 per pound of body weight as you get leaner
- .8 grams of protein per pound of body weight is a good starting point overall
Research has shown that consuming up to 2 grams of protein per pound of body weight had no significant changes in the amount of muscle or strength, so don’t waste your money consuming too much protein.
Muscle Building Tip #5: Get Effective Supplements
As you know there are literally thousands of supplements out there that promise you a ripped body, massive muscle, more energy, and increased strength.
According to Gravity Transformation, there are only two effective supplements that are proven to be effective when it comes to building muscle and strength.
The first one is… creatine.
Creatine is the most extensively studied and effective supplement for performance and appearance in both the short term and long term. The recommended dose for creatine is 3 to 5 grams per day. You can also do a load phase for 3 days though they don’t believe this is necessary.
Combining creatine with carbs and protein increase its effectiveness.
The second most effective supplement is protein.
Adding 20 to 40 grams of protein to a shake is all you need to get the full benefits from a protein supplement. Whey protein is the most bioavailable form and contains the most effective aminos as well.
While you can also supplement with a plant-based protein, they don’t contain as much aminos.
Again, combining protein with creatine had the most significant results for increasing muscle growth.
I agree with most of the points made in this video.
At the end of the day, when it comes to building muscle the name of the gain is to constantly make progress by increasing the intensity of your workouts in the gym and mixing things up.
Creatine and protein are the foundation of any type of supplement program.
The only thing I’m on the fence about is the Blood Flow Restriction method. I’d need to do more research on the safety and efficacy of it… but to each their own.