There are three ways to lift “fast” and engage Type II fibers for faster muscle growth: pushing as hard as you can against a heavy weight for 10-12 reps, fast concentric phase, slow eccentric phase for 15 reps and lighter weights, lifting as fast as you can for 25-30 reps.
The best thing to eat after a workout to build muscle is a meal or snack high in protein or a high quality protein powder. Protein is integral to helping muscles grow and eating high quality protein shortly after a strength training workout is recommended.
If you’re going to eat before a workout, be sure to eat at least 1-3 hours prior to a heavy training session, because if you eat large quantities right before working out, it can cause digestive issues. It’s recommended to eat a high protein meal or snack shortly after working out to help muscles grow.
A pre workout supplement is designed to give you energy prior to a workout, which may help you to train harder and build muscle more quickly.
The workout length for strength training workouts to build muscle is 30-45 minutes, 3-6 times per week depending on what type of training split you are doing.
To build muscle you should workout 3-6 days per week depending on which type of training split you are doing. For total body workout splits, 3-4 days per week is ideal. For push pull legs splits (PPL splits), 3-6 days per week is typical.
To build muscle, it’s important that you set goals and follow a training plan. Don’t worry as much about how many reps you do, and instead focus on quality. Using intensifiers to increase the intensity of your workouts, focusing on the mind-muscle connection and allowing for sufficient recovery will help you to build muscle faster.
To build muscle, you should try to consume .75-1g of protein per every pound of bodyweight. For example, if you weigh 150 lbs you’ll want to try to consume about 112g of protein per day.
How long it takes to build muscle depends on many factors including how much muscle you already have (beginners will build muscle at a faster rate than advanced lifters), how often you train, how hard you train, and your training technique.
To build muscle, you should aim to eat .75-1g of protein for every pound of bodyweight. As an example, for someone who weighs 150 pounds, you should try to eat 112g of protein per day.
To build muscle fast, you’ll want to follow a complete training plan and set goals for yourself. You’ll also want to increase the intensity of your workouts, focus on the quality of your repetitions, and allow for sufficient recovery time.
