How to accelerate muscle growth

Muscle growth is not a difficult process. But to start muscle growth, you need to have some knowledge of human physiology. I won’t go too deep into science. I will just tell you how to make your muscles grow fast. Before you go to the gym, you must clearly understand why you are going there. In order for muscles to grow, you need to give them a reason to do so. If you go to training without a pre-determined strategy, or you go to training just to drag iron, then it is unlikely that you will succeed.

After each workout, you must provide the muscles with a reason to grow, and for this you need to follow the following rules:

1. Do not train more than 2 body parts in one workout day. Working out no more than two body parts per workout is a very important principle that will keep your physiological and psychological activity on top. And experienced athletes need to work out only one part of the body in training. Remember this very important rule.

2. Workout should not last more than 40 minutes. This is also a very important rule. You are making a big mistake if you exercise for more than 40 minutes. You must fit your workout into this time frame. After 40 minutes, the concentration and intensity begin to decline sharply. Training within 40 minutes maximizes hormonal peaks due to its high intensity. So after 40 minutes, testosterone in the blood drops sharply.

3. Don’t do more than 6 sets per muscle group. Each working approach depletes your biological resources, without which muscle growth is not possible. So save your energy. This rule is also very important.

4. Do 7 to 9 reps per working set. This rule is also very important for successful work. A working set is a set with a weight that you can do at least 7 and no more than 9 working reps. Compliance with this rule will involve the maximum number of muscle fibers in the work.

5. Rest 2-3 minutes between working sets. It is very important to allow the muscles to recover for the next set. However, do not forget that each person has an individual recovery rate. Some people do not even have 5 minutes to recover for the next set. Focus on your own well-being.

6. Train one muscle group every 4 to 7 days. Now Let’s talk about recovery. After a workout, micro tears form in your muscles, which is why you feel muscle pain after a workout. This means that the muscles have received an incentive to grow. Let’s take a look at what happens in the muscles after a workout. For the first 12-24 hours, your muscles will be replenishing muscle glycogen, which means that the body is replenishing lost energy. And only then begins the growth of muscle fibers. Therefore, it is necessary to allow the muscle to fully recover by the next workout. If you are a beginner or have little experience, then train one muscle group every fourth day. If you have more than a year of training behind you, then train one muscle group every 5-7 days. In fact, the stronger and larger your muscles become, the longer they need time to recover. Therefore, gradually increase the recovery period.

7. Take a week off every 10 weeks. To ensure maximum muscle growth every 10 weeks you should take a week off. Stop exercising this week. In such a week, the muscles, as it were, repair themselves. Many people have a fear of interrupting their workouts. They are afraid to lose their shape. But there is nothing to fear here. After such a week, you will return to the gym much stronger and more massive.