accelerate muscle growth giving you 8 tips

Muscle growth is a slow and frustrating process, especially when you spend a lot of time with little gain, which can be very discouraging. Here, we summarize new strategies for muscle growth to make your fitness results more significant and keep your confidence intact.

1. Slow Down Your Movements

If you want to achieve muscle growth, it's best to slow down your bench press. Many people overly focus on the weight and completing the movement quickly, which reduces the standard of your movements and the efficiency of your workout. The standard of the movement and muscle control over the movement are very important. The key to muscle growth is the tension generated by the equipment on the muscles. Slowing down the entire movement means you control the speed and range of the movement using muscle strength throughout the process, which greatly increases muscle tension and effectively promotes muscle growth.

2. Workout Partner

Especially when you are bearing a heavy load or working out to your limit, having a partner can be very beneficial. Knowing that you have someone's support will make you work harder, and over time, you will see greater workout gains. Your workout partner can also assist you with specific movements and encourage you to work harder. When you are feeling down, your partner can also play a role in encouraging you.

3. Increase Calorie Intake

Muscle growth is not without reason. When you want to efficiently shape your body, maintaining an appropriate calorie intake is very necessary. If you want to speed up muscle growth, you need to consume more calories than you burn during your daily workouts. For example, after calculating your daily calorie consumption, you can consume an additional 250 to 500 calories if you want the process to be faster. If you find that a certain range of calorie intake does not affect your body, you can try gradually increasing it until you find the amount that suits you best.

4. Know Your Limits

Another important factor is knowing your limits. If you don't know your maximum bench press weight, it can be a problem. Knowing your limits in various exercises can save you a lot of trouble, allowing you to always work out under appropriate pressure and prevent your muscles from adapting to your workouts, which would greatly reduce the effectiveness of your fitness routine. If you don't know your limits, it's recommended to test your abilities every 2-3 months, as your previous weights may no longer be sufficient for you.

5. Fitness Records

Recording each workout is very important for your subsequent training. Knowing how many reps you did this time and whether you can do more and better next time is crucial for adjusting your fitness plan at any time. This is another guarantee for your muscle growth.

6. Diet

Without the proper 'fuel' to burn, how can you expect any gains? Your diet before and after workouts significantly impacts your fitness results. Generally, it's recommended to consume about 30g of protein 1-2 hours before a workout. After the workout, you also need to consume 20-30g of protein to promote muscle synthesis.

7. Limit Your Cardio

Cardio exercises are great for improving your endurance, but if you want to gain muscle, too much cardio will be counterproductive. When aiming for muscle growth, try to reduce your cardio exercises or lower their intensity.

8. Don't Overly Rely on One Piece of Equipment

When your workout routine is diverse, you can maximize muscle growth. While barbells and dumbbells are great, it doesn't mean you can't use cable machines and other equipment. Try to avoid overly relying on one type of equipment.