Fast muscle building - we tell you how to do it!

Exercising regularly is not enough to build muscle effectively. It is also important to avoid various mistakes so that strength and muscle building progress quickly. Sports physicians and fitness trainers give the following recommendations for rapid muscle building and strength gains in bodybuilding.

Adhere to recovery times

The fact is that muscle building does not take place during training, but in the resting phases between the individual training units. So the rule of thumb is that each muscle group should get 48 hours of recovery between two workouts. If the training is to take place on consecutive days, then different muscle groups should be trained on consecutive days, for example back, shoulders, chest and arms one day, and then the legs the next day. A day off from training is ideal.

Muscle growth only with sufficient protein

The athlete's rule says that an athlete is only as good as the protein dose from which he draws his muscle energy. That's not an advertisement, it's a fact. Cars also simply drive better with good fuel and that also applies to muscle building. Protein is the basic food for the muscle and it needs it in a high-quality form. A protein-rich diet or a dietary supplement can optimize the protein supply here - and support muscle building.

Always the same exercises

Many athletes make exactly this training mistake and wonder about stagnation in muscle growth. The so-called plateau phase is reached in athletes after a few months. While it used to be thought that simply continuing to train and wait is enough, new findings have shown that changing the training plan can bring good further success in muscle growth. The training plan should be changed after two to three months at the latest. This includes cutting out old exercises or performing them differently. Those who train on machines are now switching to free weights or vice versa. In this way, the bored muscles can be prevented.

Performing the exercises too quickly

Anyone who builds muscle should perform the exercises slowly and with concentration. This creates more stress in the muscle - and thus more growth in the rest phase.

Train Fast Without Warming Up

Many trainees go straight from the locker room to the dumbbells or the machines. The lack of a warm-up phase not only promotes injuries and circulatory problems, it can also reduce the training effect on muscle growth. You don't need to spend more time warming up, nor do you need to warm up for more than 10 minutes.

Endurance sport without muscle building

Especially experienced endurance athletes often rely on the proven sport and assume that nothing extra needs to be done for the muscles. However, muscle building is only guaranteed if something is done regularly and specifically for the muscles. Endurance athletes can also significantly reduce their risk of injury and increase their performance.

Dehydration Strength athletes who only drink fluids

after training are making a mistake. Muscle growth and the training for this bring with it an increased need for fluids. So you should drink regularly before, during and after training. Perfect drinks are either still mineral water or apple spritzer or an isotonic thirst quencher.

Recovery

You should let your muscle relax for minimum 48 hours after working out and do not train same body part for 2 days. Recovery of muscles is one of the most important factor is muscle growth. Train 2 body parts in a day and let it relax for other 2 days, try to train every body part 2 times a week for best results.