5 Proven Ways to Build Muscle (5x Faster)



6 ways to speed up muscle growth

It’s a common problem: your body is a temple and you rarely go a day without DOMS, but your gains have ground to a halt. We ID the common causes for slow-motion muscle-building and explain how to put your pecs back in the fast lane.

Too much cardio

If you’re gunning for size then you may need to ease up on the pavement-pounding. A study in theJournal of Applied Physiologyfound 10 weeks of alternating cardio and resistance training doubled fat loss in subjects, but halved strength gains compared to a weights-only programme. While this isn’t an excuse to cut out all cardio (sorry), try upping your fitness withMH'sfat-stripping circuits, not steady-state, to keep your muscles moving.

Improper form

Forget your ego: no-one’s looking at that giant barbell you’re squirming under for two wobbly reps. Proper technique, using a weight you can lift safely, is the key to maximising muscle growth. TheJournal of Strength and Conditioning Researchstudied athletes using a full range of motion compared to partial reps and found going the distance garnered 10% extra growth. Big gains from a tiny tweak, as seen in our after-school special instructional video.
 

Not keeping track

Those unscheduled cheat meals could be adding up without you realising. It’s a classic case of “The Ostrich Problem” – a term coined by psychologists for men individuals that ignore important information about their progress. Just like the pain of looking at your bank balance, choosing to record your diet or weight can somehow makes the extra pounds you've gained seem real. Unfortunately for those of you with your head in the sand, theAnnual Review of Nutritionproved self-monitoring can supercharge your weight loss. Reach for a notepad and scribble your way to a six-pack.

(Related: do I need to track my activity?)

Stress

You're used to sweaty palms and palpitations every time office stress kicks in, but smaller biceps can also be added to the list of symptoms. Research by theAmerican Physiological Societyfound stressful situations increase cortisol and lower testosterone, encouraging belly-fat storage and decreasing muscle growth rates respectively. Take a deep breath – we’ll keep you zen with 6 ways to reduce stress with exercise.

Not eating your greens

Mainlining protein without an action plan is only going to be detrimental. Broccoli and spinach contain tons of folic acid, whichThe Journal of the International Society of Sports Nutritionhas found to reduce heart problems associated with intense exercise - as well as being involved in red blood cell production and muscle growth. Kale is packed to the brim with benefits, while spinach has iron enough to prevent post-exercise fatigue. The vitamins, minerals and antioxidants from your 5 a day aren't worth missing out on for another bland chicken breast. Everything in moderation, kids.
(Related: spinach vs kale - which one should you plate up?)

Overtraining

Next-day DOMS is a sign of a job well done, but you can have too much of a good thing. Not allowing sufficient time for muscles to recover will drastically impair growth as well as damaging the muscle itself, putting the breaks on your #gainz. TheBritish Journal of Sports Medicinehappens to agree, stating that overtraining syndrome leads to chronic fatigue, infection and underperformance.






Video: 6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!)

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Date: 14.12.2018, 03:39 / Views: 45553