- So if you're struggling with gaining muscle
and you're not seeing the changes you would like to see,
despite putting in the work consistently,
you came across the right video.
In this video, I wanna share with you three simple ways
that you can build muscle faster,
and these are things that I've done personally,
as well as with hundreds of clients
that I have the honor of serving over the years,
and I want you to take these
and implement as a part of your routine.
Of course, these are no quick fixes,
but they will make a difference for you.
So I'd like you to try them out,
so let's dive into it.
So the first thing that you can do to build muscle
faster is to intelligently increase your training volume.
In practice, what this means
is you're gonna be doing extra hard sets
for that body part that you're trying to bring up.
A classic way of doing this is to increase the number
of sets for that body part within your existing workouts.
For example, if you're used to doing three sets of biceps,
now you're doing four or five sets of biceps
within your workouts.
Now, my favorite way of doing this
is to increase training frequency.
So instead of training my biceps twice per week,
I'm gonna be training my biceps three
or four times per week because I've noticed
that I'm able to get higher quality sets
if I'm increasing training frequency.
An example of this is what I've done
to bring up my side delts is on my rest days,
I'm using my Bowflex dumbbells leftover
from when the gyms were closed,
and I'm doing extra sets of lateral raises,
and what I've noticed is that the quality of those sets,
because on those rest days
I'm literally just doing lateral raises,
is really, really high.
I'm able to stay focused, really connect with the muscle,
and I can easily add another six, seven sets
of lateral raises throughout the week without any problems.
My workouts stay the same duration,
not affecting my workout performance at all,
and I'm able to easily recover from that.
Now, you gotta be very careful
with increasing training volume.
You don't wanna be blasting yourself
with a ton of training volume suddenly.
You wanna be careful not to overdo it,
which is also not good for your gains.
What I like to do here,
how I like to look at it is that progressive overload
is a way for me to validate
whether I'm doing the right amount of volume.
If I'm stuck in terms of progressive overload,
meaning I can't add any more reps,
weight is stuck, I can't increase anymore,
well, then I'm probably overdoing the volume.
So I need to tone down the volume,
and this is an easy way for you, also,
to look at your training performance
and see whether you're going in the right direction.
So try this out, implement it,
and let's start getting some extra gains.
Now, before we dive into the second strategy,
please do me a favor.
Go below to video, and hit that like button.
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The second strategy to build more muscle
that I would like you to leverage is timing,
both when it comes to your training and your nutrition.
Once you're training,
you want to place your workout sessions at the time
of the day that you have the highest physical
and mental energy.
Mental energy is also important.
So for example, you have a very, very long workday,
and then you're training in the afternoon or early evening,
you may actually want to do a really short, strategic nap
before that workout
so you can mentally replenish your energy
and then hit that workout properly.
You can show up at your best.
If you're doing cardio and lots of other activities,
sports and long walks,
I would recommend doing those activities
after you've been lifting weights
or making sure that at least as far
from the weight training session as possible
because weight training is your priority
if your goal is to maximize muscle growth.
Now, when it comes to nutrition and meal timing,
if you're someone who trains fast
and right after waking up in the morning,
I would actually recommend sandwiching that workout
with protein, getting some whey protein beforehand
and some whey protein or a meal right after the workout
because this can lead to some potential benefit.
I know that the data is scarce on this
and especially long-term data,
but when you're talking
about something that has a potential upside,
especially when done over a long period of time,
with a very minor inconvenience, very minor downside,
why not get it for that potential benefit,
and of course, we can change our minds
if more data comes out, and the same thing applies
for general protein timing around a day.
I know a lot of people like OMAD
or two meal a day strategies.
That's fine, but if you're looking to maximize
your muscle growth, I would recommend splitting that protein
in three to four servings,
evenly spread out throughout the day
because it can have that potential benefit.
It's very similar to that fasted workout.
It may have a potential benefit.
The downside is pretty minor,
so why not get it 'cause building muscle is pretty hard.
So you wanna take any optimization
and little edge that you can
to maximize your results.
Strategy number three, take your recovery to the next level,
and this goes beyond the standard recommendation
of sleeping eight hours, which I definitely agree with.
You should be sleeping a lot
'cause it's very important for building muscle,
but beyond that,
you want to learn how to manage your overall stress levels.
For me personally,
and if you're like me with a type A personality,
I had to learn how to relax.
It doesn't come naturally to me.
I just push and push and push.
I work harder and harder and harder,
and eventually, I work hard,
I train hard, and then I burn out, and I'm getting nowhere.
I feel like I'm stuck, not making any progress.
So if you're someone on a really busy schedule,
type A personality, biased toward working really hard,
it's a good idea to actually look into productivity systems,
delegating some work, saying no to less important tasks,
really managing yourself more because what you do
across your entire lifestyle matters
for how your body is able to recover from your training
because, if your recovery is inadequate,
you can have the perfect training program in the world,
but you won't be able to keep up.
The program will demand a certain amount of volume,
certain amount of pushing and mental effort
and physical effort, and you just can't do that
if you're really spreading yourself too thin.
So it's worth doubling down in recovery.
So if you're training hard,
you're gonna be resting even harder.
Couple of things that work really well for me, taking walks.
I'm a really, really big fan of walking.
Going out into the nature anytime I can,
things like massages,
things like scheduling playtime where I don't actually work.
This has been a huge thing for me
because naturally I have a harder time to play and chill
than I have to work.
Work is sort of my comfort zone.
So I have to learn how to chill and relax
and not do anything,
and it's been pretty crazy
as a revelation for me personally, when I found out,
okay, I don't even know how to play anymore.
So this is something that maybe you're
in the same situation.
The other thing that really does actually help a lot
is scheduling the low days
when you feel like you really need them
and taking a few days with lighter training
because if you feel like you hit a wall,
you're not getting anywhere,
it's a good idea to take a step back,
take a few lighter training days,
and I know that sometimes it can feel
like you're letting yourself off the hook
or you're slacking, but it's really not the case.
You gotta listen to that instinct.
If you have a bias toward working extremely hard,
you gotta take a step back and listen
to what your body is telling you to prevent injuries
and to also get better results long term,
especially when it comes to building muscle.
All this will set you up for success.
The other thing that's gonna set you up for success
is making sure you're subscribed below.
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If you wanna work with me as your coach,
check out the link in the description below,
and I will see you in my next video.