We’ve all been there—putting in the effort at the gym but feeling like our progress has stalled. You’re working hard, yet the muscle gains aren’t coming as quickly as you’d hoped, or you’re chasing a particular goal that feels just out of reach. It’s easy to get discouraged and lose motivation when results don’t match your expectations.
While building muscle slowly and steadily through consistent exercise, healthy eating, and a balanced lifestyle is the best approach, it’s not always what we need. Sometimes we need a quick boost to keep our spirits high or push through a plateau.
If you’re feeling stuck despite your hard work, here are some great hacks to help you build muscle faster.
Many of us rush into our workouts without much prep. This lack of preparation means your body isn’t primed to make the most out of your session. Sure, you might do some basic stretches and warm-ups, but don’t forget about pre-workout nutrition. A supplement containing Citrulline Malate, Beta-Alanine, caffeine, and a testosterone support complex can increase your energy and performance, helping you train harder and see better results.
You may already know about protein powders, especially whey protein, to help build muscle. While these can be beneficial, they’re not the only way to increase protein. Protein is essential for muscle growth, and you can get plenty from foods like oats, eggs, lean meats, and dairy. You don’t need an excessive amount of protein, but ensuring you get enough is key. Including carbohydrates and fats in your diet also supports overall health and muscle growth.
To build muscle quickly, avoid focusing too much on isolated exercises targeting one muscle group. Instead, incorporate full-body exercises or those that engage multiple muscle groups. Exercises like kettlebell swings, dips, burpees, pull-ups, deadlifts, and farmer’s walks are excellent for stimulating muscle growth.
You might think working out every day will speed up your progress, but strength training 3-4 times a week with intense sessions is usually more effective. Use the other days for cardio, flexibility training, or rest. Recovery time is crucial for performance and muscle growth. On rest days, consider activities like power naps to reduce stress and boost growth hormone production, or cold showers to enhance circulation and mental toughness, both of which can improve your next workout.
While cardio doesn’t build muscle like strength training, it supports cardiovascular health, stamina, and mental resilience. These benefits can enhance your strength training and help you bulk up more efficiently.
Ultimately, building muscle faster is about balance. Take care of yourself, allow for rest and recovery, stick to a well-rounded fitness regimen, and push yourself during workouts.
