How To Build Muscle FASTER (10 Science-Based Steps)
If you want to know how to build muscle, then this video is for you! We'll break down the 10 easy steps to help you achieve muscle growth and gains in no time. These steps are easy and attainable, and if implemented you will see substantial improvements in your muscle growth and size!
Tip 1: Incorporate Resistance Training
If you want to grow muscle, you cannot skip resistance training! A 2019 systematic review stated the following “In summary, foundations for individuals seeking to maximize muscle growth should be hypertrophy-oriented RT consisting of multiple sets (3−6) of six to 12 repetitions with short rest intervals (60 s) and moderate intensity of effort (60−80% 1RM)."
Article: https://www.ncbi.nlm.nih.gov/pmc/arti...
Tip 2: Focus On Eccentric Biased Training
• Eccentric training induced greater and significant changes in the neural and muscular profiles of the hamstring muscles compared to concentric training.
Article: https://www.sciencedirect.com/science....
Tip 3: Increase Time Under Tension
Time under tension refers to “the time your muscle is under contraction (tension) while you are doing a training set.
Article: https://www.ncbi.nlm.nih.gov/pmc/arti...
Tip 4: Improve Protein Intake
Protein is essential for building muscle, and this is an area where many are struggling in their diets.
Tip 5: Train Through Full Range of Motion
If you are a healthy individual, you should be going through the full range of motion that you have available to optimize your muscle growth!
Tip 6: Prioritize Free Weight training over Machines.
Prioritizing free weight exercises such as dumbbells or kettlebells, you will be required to contract more muscles that will provide stability and the huge one is your core
Article: https://www.researchgate.net/publicat...
Tip 7: Progressive Overload
Progressive overload is the cornerstone when it comes to building muscle.
Tip 8: Optimize Rest Days
This is overlooked by so many people, but it’s super important in muscle development.
Article: https://www.uclahealth.org/news/no-pa....
Tip 9: Improve Your Sleep
Just like rest days, sleep is heavily overlooked especially when it comes to weight training. Sleep is the key to recovery.
Article: https://ouraring.com/blog/sleep-muscl....
Article: https://www.ncbi.nlm.nih.gov/pmc/arti....
Tip 10: Track Your Progress
Tracking your gym progress can be a huge motivating factor.
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Disclaimer: To avoid any injuries or harm, make sure you check your health with your doctor before exercising. This channel offers health and fitness information. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness or medical professional to give you advice on your exercise form. Brendon Lee Martinez will not be responsible or liable for any injury or harm you sustain as a result of this video.
Timestamps:
0:00 Intro
0:17 Tip 1
1:27 Tip 2
2:27 Tip 3
3:19 Tip 4
4:15 Tip 5
5:07 Tip 6
6:15 Tip 7
6:51 Tip 8
7:37 Tip 9
8:46 Tip 10
#bodybuilding #musclegrowth #musclebuilding
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