Verified by Dr. Vidhisha Mehta
Gynecologist, Laparoscopic Surgeon (Obs & Gyn)
If you’re looking to achieve faster gains in your fitness journey, you don’t necessarily have to completely revamp your workout plan or adhere to an overly complex diet. Sometimes, small adjustments can make a big difference. By making some small changes, you’ll be on your way to building muscle at an accelerated pace.
1. Set strength growth goals
It’s time to shift your mindset from obsessing over gaining an exact number of pounds to setting strength goals. By prioritizing strength training, you’ll be doing yourself a huge favor. The reason behind this is that focusing on increasing your strength enhances your body’s capacity to engage and utilize muscle fibers, especially the ones that have the most impact on how you look physically. So instead of fixating on arbitrary numbers, channel your efforts towards becoming stronger and watch as your physique transforms before your eyes.
By setting specific targets for key exercises like the bench press, chin up, and deadlift, you can witness the remarkable transformation of your muscles as you surpass these milestones. So go ahead, get a gym membership, or purchase a home gym pick these three exercises, and embark on your journey towards a stronger and fitter self.
2. Maintain a detailed food journal
To maximize the effectiveness of your training and achieve your desired results, it is essential to pay equal attention to your nutritional intake. Keeping a food journal allows you to have a clear record of what you eat and drink, along with the respective timing. This objective measure serves as a valuable tool for ensuring that you consume enough calories to support muscle growth.
By diligently documenting your dietary habits, you gain insight into your eating patterns and can easily identify areas for improvement if progress is not being made as expected. If you find that you are not gaining weight at the desired pace, analyze your journal entries and strategize how to incorporate additional calorie-rich foods into your daily routine. This proactive approach will undoubtedly help boost your progress towards achieving optimal results in no time.
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3. Pay attention to compound exercises
Make sure to prioritize compound exercises in your workout routine. These exercises involve multiple joints and engage a large number of muscles simultaneously. Deadlifts, squats, presses, rows, and pull-ups are prime examples of compound lifts that can yield fantastic results. By incorporating these into your workouts, you’ll not only be training efficiently but also triggering the release of growth-promoting hormones like testosterone. While there’s nothing inherently wrong with incorporating isolation exercises like curls or leg extensions to complement your compound lifts, it’s essential to remember that the real power lies in focusing on those core movements for maximum gains.
4. Prioritize going to bed earlier.
Adequate rest is crucial for growing muscle, and one of the most effective ways to promote recovery is by getting sufficient sleep. Ideally, you should aim for 8 to 9 hours of sleep per night, but we understand that life can be demanding. However, you can take control of your bedtime routine and maximize your sleeping hours.
5. Drink a protein and carb shake while training
Workout nutrition is crucial when it comes to achieving optimal results, especially if your goal is to gain muscle. While both are important, let me shed some light on the benefits of incorporating a protein and carb shake while working out. This smart strategy allows you to effortlessly sneak in extra calories without the need for a full meal.
By sipping on a shake packed with protein and carbs, you’ll experience an immediate boost of energy that can keep you going strong during your training session. Not only will this help you maintain peak performance, but it will also enable you to push yourself harder than before. However, it’s worth noting that moderation is key here. Start with a shake containing about 40g of carbs and 20g of protein, a perfect balance to support your gains without overwhelming your system.
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6. Train each muscle group 1-3 times every week
To maximize your muscle gains, it’s important to work each muscle group multiple times a week. [1] Traditional bodybuilding programs often focus on training one body part per week, which means you may have long gaps between workouts for specific muscles. If you have limited time and can only train 3 times a week, consider changing to full-body workouts targeting all major muscle groups in each session.
By doing this, you’ll be able to train each muscle group three times a week for optimal growth and strength development. Aim to perform 2 to 3 sets per muscle group during your sessions for effective results. Looking to maximize your gains from training? Consider implementing a lower/upper split routine. By targeting each muscle group twice a week with approximately five sets per session, you can increase the frequency of your workouts and achieve faster strength and muscle gains. It’s important, however, to maintain a balance by keeping the volume at a manageable level to avoid overtraining.
7. Don’t overlook your legs
It’s crucial not to overlook leg training, even if your main focus is on developing impressive arms and chest. Neglecting your legs can lead to unsightly muscle imbalances. Additionally, engaging in lower-body exercises like the deadlift yields significant benefits for overall muscle development, including the upper body. These exercises recruit muscles throughout your entire body, including the back and shoulders, while also triggering the release of hormones that promote strength and size. So don’t disregard your legs – they play a vital role in achieving a well-rounded physique.
8. Eating more on your “off” days
Don’t underestimate the importance of fueling up on your rest days. While you may not be hitting the gym, these are the days when your muscles repair and grow. To optimize this recovery phase, it’s wise to maintain a nutritious diet packed with essential nutrients. You can slightly reduce your carb intake since extra energy isn’t needed for training, but remember to keep protein intake high. Ensure that you don’t cut back on calories by more than 500 to support overall health and muscle development.
9. Don’t avoid carbs
Embrace carbs and don’t let the fear of gaining fat hold you back from achieving your muscle growth goals. Low-carb diets may be popular for shedding body fat, but they are not ideal for building muscle. To get the results you desire, it’s important to consume enough calories and include carbohydrates in your diet. Start by incorporating carbs into your pre and post-workout meals, and also in the shake consumed while working out.
This will provide you with the necessary fuel to maximize your performance and optimize muscle growth. As you progress towards your goals, feel free to adjust the number of carb meals based on what works best for you. Remember, a little fat gain is normal and can be easily managed with a balanced diet consisting of clean food choices.
10. Weigh yourself every week
Monitoring your progress every week is essential for achieving your fitness goals. While many people associate weighing themselves with weight loss, it’s also an effective method to track muscle gains. Make it a habit to weigh yourself at least once a week, preferably in the morning before eating and after using the bathroom.
If you’re not seeing the numbers on the scale go up, it’s an indication that you’re not gaining muscle as desired. Aim to add around half a pound per week to avoid excessive fat gain while ensuring that the weight gain is attributed to lean and solid muscle mass. Additionally, don’t forget to use the mirror as a valuable tool in assessing your overall progress and physique transformation journey.