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Rapid increase in muscle mass in bodybuilding

When you see and enjoy the muscular body of an athlete, be sure that he has had a lot of perseverance and patience to achieve this impressive result. Rapid increase in muscle mass or body mass is not a goal that you can achieve overnight! But if you want to witness the acceleration of muscle building in your body every month, here we have effective solutions for you. So if you are wondering how to gain volume quickly, stay with us until the end of this article.

How to gain volume quickly?

To speed up muscle building or increase muscle volume quickly, we suggest the following solutions:

  • Increase the amount of strength training
  • Focus on external training system
  • Reduce rest time between sets
  • Increasing protein consumption in the diet
  • Increase calorie intake during the day
  • Take casein protein before bed
  • Pay attention to the amount of sleep
  • Taking creatine supplements
  • In the rapid increase of muscle volume, 3 important factors are decisive: intense and regular exercises + proper diet + consumption of bodybuilding supplements.

Increase your workouts to increase body mass

Your training sets plus the number of repetitions will determine the amount of muscle growth you will achieve. In order to increase body volume and speed up muscle building, it is sometimes necessary for some people who are overweight to lose weight first. To quickly increase muscle mass, it is necessary to do your exercises with weights in at least 3 to 6 sets of 10 to 20 repetitions. If you need to lose weight to help increase body volume, you can use sports supplements such as L-carnitine and use it along with your workouts.

Focus on the external training system

The negative training system plays an effective role in rapidly increasing muscle mass. If you want to know what is meant by extrinsic, we must say that extrinsic contraction occurs in exercises at times such as lowering the weight. In this case, the muscle is fully contracted and its length increases. To better understand this, consider the forearm movement. When you lift the weight, the range of motion is positive (concentric) but it is in the negative range (when lowering the weight) that the muscle growth is most aided. So we have to focus more on this part of our training to gain volume quickly.

Reduce rest time between sets to increase muscle mass quickly

In order to accelerate muscle building, when lifting weights, rest periods should be around 30 to 90 seconds. In this case, muscle-building hormones such as testosterone and growth hormone are released faster, and at the same time, you will tire your muscles well. Research shows that for hypertrophy or muscle growth, tiring muscles is very important and will lead to good results.

Rapid increase in muscle mass with more protein consumption

Strength training breaks down your muscles. In order to rebuild and repair lost muscles, it is undoubtedly necessary to consume more protein. The heavier your weight training, the more protein you need to speed up recovery and help you gain muscle mass quickly.

  • Athletes need 0.25 to 0.30 grams of protein per meal in order to quickly increase their muscle mass per kilogram of body weight. Based on this, it can be said that an 80 kg person needs 20 to 24 grams of protein in almost every meal.

You can find this amount of protein in 3 to 4 eggs, a cup of Greek yogurt or 1 cup of whey protein powder or other types of protein supplements.

Consume more protein

Increasing calorie intake to gain weight quickly

It is true that in order to increase body mass, it is necessary not to have excess fat in your body, but in order to see a rapid increase in muscle mass in bodybuilding, in most cases, you need to provide more calories to your body than before. Lack of calories will fuel the muscles. When you eat less, the increase in muscle mass will not happen.

When you’re strength training to bulk up, try to consume an extra 250 to 500 calories per day. To make sure that the extra calories you consume go to your muscles, try to eat more protein than other foods.

In a study, it was found that people who had a high-calorie and high-protein diet stored about 45% of those calories in their muscles. While other people who consumed the same amount of calories but whose diet was low in protein, stored 95% of those calories as fat.

Consuming casein protein before bed to increase volume

Casein protein is slowly absorbed into the bloodstream. In other words, if you consume casein protein, your muscles will be fed with amino acids for a longer period of time compared to other types of protein. So if you want to keep building muscle even while you sleep, don’t forget to take a casein supplement.

To speed up muscle building, pay attention to your sleep

For muscle recovery, it is not only a proper diet that is important. You should sleep for about 8 hours every night so that the process of muscle regeneration in your body is done well. While sleeping, the human body secretes growth hormone to help muscle growth. Also stress hormone levels Cortisol is also controlled.

Studies say that if you sleep 5 hours every night instead of 8 hours, the level of testosterone hormone, which plays a role in muscle building, will decrease by 10-15%.

Adults aged 18 to 64 need 7 to 9 hours of sleep each night.

Get enough sleep to help build muscle

Rapid increase in muscle mass with creatine supplementation

Creatine does not directly increase muscle mass. But because it significantly improves sports performance, it makes you train more and see a rapid increase in muscle mass. In a study, it was found that the use of creatine supplement makes a person do 14% more repetitions of his exercises than when he did not use this supplement. We suggest you to use creatine monohydrate.

Buy the original bodybuilding supplement from Positive Green online pharmacy

As you must have noticed, it is a bit difficult to quickly increase muscle mass in bodybuilding without taking sports supplements. In this article, we have introduced several supplements from Positive Green Online Pharmacy magazine that you can take advantage of along with your diet and exercises. You can get all these bodybuilding supplements with very significant discounts from Positive Green and be sure of their authenticity. All supplements in Green Positive have product authenticity codes so that you can enjoy their benefits with peace of mind.

If you still have questions about increasing body mass or accelerating muscle building, leave us a comment at the end of this article.

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