As anyone who has taken an extended break from the gym knows, the less you use your muscles the weaker they become.
Therefore, if you want to make sure your muscles grow you need to make sure you are using them a lot.
Now, you can definitely drop down on the floor and do a bunch of push-ups to make your arms feel like they are being worked – but will that make them bigger?
This is where a lot of guys mess up. They think that just because a particular muscle is tired that it is getting bigger.
While decades ago there was a lot of debate around how to go about building muscle, these days there is tons of research to help us figure it out.
Check out the article below for 6 tips on how to get your muscles to grow faster.
1 – Focus on the Compound Exercises
Numerous studies have proven that when it comes to building bigger muscles, compound exercises are the way to go.
These movements work multiple muscle groups which encourage your entire body to grow.
Just which exercises are we talking about? The squat, deadlift, bench press, overhead press, pull-up, dip and row are all effective compound exercises.
Now that you know which exercises to do, you need to make sure you are constantly increasing the weight.
Your muscles will only get as big as they need to be in order to deal with the stress we place on them.
If you ALWAYS bench press 225 pounds then they won’t grow any bigger since they are already large enough to deal with that load.
However, if the weight were to increase to 250 pounds the chest, arms and shoulders would need to grow larger in order to handle it.
2 – Optimize your Training Split
Are you going to the gym twice per week?
Hate to break it to you, but that’s not enough.
You need to go a minimum of three times and preferably 4-5.
This allows you to give every muscle group the focus they need.
However, make sure you don’t fall into the trap of going to the gym every day for hours on end – this is referred to as overtraining and will actually make your muscles shrink rather than grow!
3 – Consume a Calorie Surplus
Figure out how many calories you need to eat per day to get bigger.
Just like your body needs excess calories to store fat, it also needs excess calories to build fat.
Make sure you are consuming a moderate calorie surplus – you will know you are going too far if your weight is increasing by more than 1 pound per week.
4 – Eat the Right Foods
The source of your calorie surplus will play a huge role in determining whether you put on muscle or fat.
If, for example, you are consuming a 500-calorie surplus made up of sugary, processed foods your body will likely store that as fat.
However, if you are eating high-quality, nutritious food your body will be more inclined to use that to build muscle.
5 – Use Drop Sets and Partial Reps to Go Past Failure
While you might not be able to go past a certain number of reps at a given weight, you definitely still have some more energy in the tank.
This is where partial reps come in – simply lift the weight up halfway for a few more reps.
In the case of drop sets, simply drop the weight and pick up something slightly lighter to bang out a few more.
Don’t do this for every set, just the last one of each exercise, as it really exhausts the muscles.
6 – Keep The T-High
Have you heard of a guy with low testosterone levels but an impressive physique?
Neither have we. The truth is that if your testosterone levels are low you won’t get any bigger.
This is where testosterone boosters come in.
They are specifically designed with ingredients that are proven to boost testosterone production.
As a result, you make faster and more consistent gains.