We’ve all experienced moments when our workouts seem to stagnate—even when we’re giving it our all, the results just aren’t there. Whether we’re aiming to build muscle faster or working toward a specific fitness goal, hitting a plateau can be really frustrating and demotivating.

The most effective way to build muscle is slowly and steadily through consistent workouts, healthy eating habits, and a balanced lifestyle. But sometimes, a quicker approach is necessary to keep up our motivation or to break through a rut. If you’re feeling like you’re working hard but not seeing the results you want, here are some great tips to help you build muscle more quickly.

First off, many of us go straight to lifting weights without much preparation. This lack of preparation means our bodies aren’t ready to get the most out of the workout. While basic stretches and warm-ups are important, pre-workout nutrition is also crucial for gaining muscle. Consider using a pre-workout supplement that includes Citrulline Malate, Beta-Alanine, caffeine, and a testosterone support complex. These ingredients can boost your energy, improve performance, and help you work harder and longer.

You might already use protein powders, like whey protein, to increase muscle. While these can be helpful, they aren’t the only way to add protein to your diet. Protein is essential for muscle building, but you don’t need to go overboard. Include protein-rich foods like oats, eggs, lean meats, and dairy in your meals. But remember, it’s not just about protein—you can still have carbs and fats in moderation.

To speed up muscle growth, avoid spending too much time on exercises that isolate single muscle groups. Focus instead on exercises that engage your whole body or multiple muscle groups. Workouts like kettlebell swings, dips, burpees, pull-ups, deadlifts, and farmer’s walks are especially effective for building muscle quickly.

It might seem like working out every day would help build muscle faster, but it’s actually more effective to strength train 3-4 times a week. Make sure those workouts are intense, and use the rest days for cardio, stretching, or simply resting. Your body needs recovery time to perform at its best. To enhance recovery, consider power naps and cold showers—both can reduce stress, boost circulation, and increase growth hormone production, which promotes muscle growth.

While cardio doesn’t build muscle like strength training, it improves cardiovascular health, stamina, and mental strength, all of which can improve your overall training performance and help you bulk up more effectively.

In the end, building muscle quickly comes down to balance. Look after yourself, take rest days, follow a well-rounded fitness routine, and give your workouts your all when you do exercise.