How much time do you spend in the gym, only to find you’re not getting the results you want? If you’re trying to build muscle, that could be more time than you’d want. While you might’ve seen some results, you could’ve plateaued and can’t get past a certain point.
You’ll need to know how to build muscle quickly and safely while getting the results you want. Exercising is the most obvious way of going about this, but you’d already be doing that. What else can you do?
Thankfully, you can use more than a few muscle building tips to make this simpler for you. By taking advantage of them, you’ll start building more muscle quickly while making sure you don’t injure yourself.
Five particular options stand out, as you can use them even when you’re short on time.
How To Build Muscle Quickly & Safely: 5 Top Tips
1. Get The Right Supplements
You’ll need quite a few nutrients to build muscle properly. While you can get almost all of these from the right diet, sometimes it’s difficult to get all of the foods you need in a typical day. You can reduce the time and effort this needs by taking supplements.
Multiple options are designed specifically to help build muscle, while others are great for weight loss and other areas. If you want to know more about the various options, visit Steel Supplements.
By taking the right amount of these, you can make sure you have the right nutrients to help grow muscle.
2. Increase Training Volume
Everyone knows they need to hit the gym to build muscle. There’s no way around it. There’s no point in going if you barely put in any effort, however. You’ll need to make sure your training volume is appropriate for how much muscle you want to put on.
While that could start off small, you’ll need to steadily increase it. If you start at 20 reps per routine, for example, increase this to 30, then 40, etc. Though it’ll take you a certain amount of time to increase your training volume, it’s worth the effort.
In time, you’ll see yourself do more reps than you thought you could have.
3. Decrease Rest Intervals
Rest intervals are essential to workouts, as they make sure you don’t exhaust yourself or damage your body. You’ll need to make sure you’re only resting for the right amount of time. If you’re leaving a few minutes for your rest intervals, you could be leaving it for too long.
Rest intervals should last between 30 and 90 seconds, depending on the intensity of your workouts. It’s best to have a timer in place for this, so you know precisely how long to rest for.
Sticking to the 30 to 90 second mark is recommended, but make sure you’re getting the break your body needs.
4. Get More Sleep
You’ll need to let your muscles recover and heal to grow them properly. That involves more than simply looking after your nutrition. You’ll need to get enough sleep to make sure this is the case.
That means getting at least eight hours of quality sleep a night. There are several reasons for this. As you sleep, your body releases human growth hormone, which is essential for helping muscles grow, as well as multiple other benefits.
If you were to get less than that, like five hours, you cut down weight-building testosterone by between 10% and 15%. That significantly slows down how fast you’ll build muscle. Make sure to get enough sleep.
5. Eat More Protein
Strength and muscle training harms your muscles. Your muscles get broken down so they can grow back larger than before. You’ll need to have the right nutrients to make sure they can do that. If you don’t, you simply harm your muscles without helping them regenerate and grow.
Protein is the most notable nutrient you need for this. While supplements can be a quick and easy way to get this, it’s far from the only way. Red meat, chicken, and similar foods can all be recommended for this, as they’re tasty, quick to make, and have other health benefits.
Making sure you get enough of this is essential, with the amount depending on your weight. You may need to adjust your protein intake as you put on more muscle weight. In time, you’ll start seeing more and more results.
How To Stay Safe When Exercising
When you’re exercising – no matter whether it’s to build muscle, lose weight, or anything else – you’ll need to know how to stay safe when exercising. With the wealth of exercises you can engage in, it’s easy to get them wrong and hurt yourself if you don’t know what you’re doing.
By following a few tips and tricks, you can make sure that’s the case. Using safe workouts and making sure you’re doing them right is essential to this, so it’s worth having a professional trainer to help you at the start.
Outside of that, you should consider:
- Don’t put yourself at risk by exercising when fatigued, sick, or injured
- Keep your exercise area free from clutter and other injury risks
- Follow instructions when engaged in any workouts
- Be sensible when starting out
- Have a game plan and know what you want to achieve
By staying safe when you’re exercising, you can make sure you start building muscle without risking your safety. While it’ll take time to do this, laying the right foundation with a safe exercise routine is essential.
How To Build Muscle Quickly & Easily: Wrapping Up
If you’re trying to figure out how to build muscle quickly and easily, you could feel overwhelmed. You could even practice workout techniques that end up injuring you. Nobody wants that to happen.
With the five muscle building tips above, you shouldn’t have a problem getting there. Supplements, the right exercises, and getting enough sleep – among other tips – can all be recommended.
By combining these with a safe and effective workout, you shouldn’t have a problem building muscle in time. You’ll start seeing the results you want quickly and easily.