A lot of us have experienced hitting a plateau in our workouts at some point. Even though we’re putting in the same effort, the results seem to stall. Whether we’re trying to build muscle faster or chasing a specific goal, it can be frustrating when progress slows down, which can affect our motivation or make us want to give up.
The best way to build muscle is gradually, through consistent exercise programs, healthy eating, and a balanced lifestyle. But sometimes, you might need quicker results to stay motivated or to get past a sticking point. If you’re working hard but not seeing the desired results fast enough, here are some great tips to help you build muscle more quickly.
Many people rush into the gym or weight room and start lifting without much preparation. Your body needs to be prepared for the workout to maximize the benefits. Pre-workout routines should include basic stretches and warm-up exercises, and importantly, proper pre-workout nutrition. Supplements containing Citrulline Malate, Beta-Alanine, caffeine, and testosterone support can boost your energy levels and improve performance, helping you work harder and see better results.
You’re probably aware of using protein powders, especially whey protein, to help build muscle. While useful, they’re not the only way to get more protein into your diet. Protein is essential for muscle building, and you can find it in foods like oats, eggs, lean meats, and dairy. You don’t need to avoid carbs or fats, nor do you need to drastically increase protein intake, but getting enough protein from varied sources is crucial.
To build muscle quickly, focus less on isolated exercises and more on those that work multiple muscle groups simultaneously. Exercises like kettlebell swings, dips, burpees, pull-ups, deadlifts, and farmer’s walks are effective for overall muscle growth.
You might think that working out every day is the way to go, but it’s often better to do strength training 3-4 days a week and ensure those sessions are intense. Use the other days for cardio, flexibility training, or rest. Your body needs time to recover to perform at its best. During rest days, consider power naps to reduce stress and boost growth hormone production, and cold showers to enhance circulation and mental strength, both of which can improve your performance.
While cardio doesn’t build muscle like strength training does, it improves cardiovascular health, stamina, and mental toughness—all beneficial for your strength training efforts and helping you bulk up more efficiently.
Building muscle faster often comes down to finding the right balance. Take good care of yourself, give your body time to recover, follow a balanced fitness plan, and push hard when you’re in the gym.