5 Proven Ways to Build Muscle (5x Faster)

0
131



Over 20 studies reveal the 5 proven ways to build muscle faster. If you’re looking to learn how to gain muscle mass fast then you’ll get a lot out of this video. Even if you’re a struggling hardgainer or just a skinny guy looking to gain weight & bulk up you’ll discover rpoven solutions that can help. Learn about the best food, exercise methods and strategies for men trying to get bigger faster growth while bulking. You won’t find better muscle building advice than these proven methods. Build bigger arms, chest, & legs.
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=heat

Fat Loss Calculator: http://bit.ly/2FUkmJg

Building muscle is a slow process. It could take weeks and months just to add on couple pounds of lean muscle mass. And even though there’s no way around the hard work and putting in the time there are proven ways that you can speed up your progress. So Today I’ll be going over the 5 best ways to build muscle faster as a natural. And these aren’t going to be just some random tips based on broscience, every tip is 100% backed by real scientific evidence. By following the recommendations drawn from the Decades of research on building muscle we can be guaranteed to get faster results. The first way to speed up results is by increasing training frequency, training intensity, and your training volume per session. Training frequency refers to the number of days per week that you work the same muscle groups. So if you only work each muscle in your body once a week, you’ll have a lower training frequency than someone working each muscle 3 time a week. With training volume I’m referring to a combination of the total amount of sets and reps you perform for each muscle group. And intensity refers to the weight load you’re using. You can think of the total amount of work your perform as frequency x sets x reps x weight load. Studies show that if your goal is to build more muscle we want to work on increasing the total amount of work performed over time as we adapt. One study compared the effects of working muscle groups 1 day per week using a split-body routine versus 3 days per week using a total-body routine. The total body routine 3 times a week had a significant advantage over the split training routine targeting each muscle one time per week. Those in the 3 time per week group experienced a 68 percent increase in quad thickness as well as much greater increases in forearm size and strength when compared to the 1 time per week group. Now this doesn’t mean that split training is worse than full body training, because there are ways that you can perform split training more than once per week. Also frequency has to be balanced out with volume a..

Research:

Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
https://www.ncbi.nlm.nih.gov/pubmed/25932981?report=abstract

Single versus multiple sets of resistance exercise: a meta-regression
https://www.ncbi.nlm.nih.gov/pubmed/19661829
https://www.researchgate.net/publication/42345560_Single_vs_Multiple_Sets_of_Resistance_Exercise_for_Muscle_Hypertrophy_A_Meta-Analysis

Intensity vs volume:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/

Periodization elicits better results than standard training:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/

Linear Periodization shows a slight advantage:
https://www.ncbi.nlm.nih.gov/pubmed/22173008

Dup Periodization Shows a Slight Advantage:
https://www.ncbi.nlm.nih.gov/pubmed/21499134

Dup Periodization Shows a Statistically Significant Advantage:
https://www.ncbi.nlm.nih.gov/pubmed/11991778

Dietary protein for athletes: from requirements to optimum adaptation (0.6 – 0.8 grams per pound ideal for muscle growth)
https://www.ncbi.nlm.nih.gov/pubmed/22150425

Research showing that when you cut you should try to have more protein;
https://www.ncbi.nlm.nih.gov/pubmed/24092765

Beyond the zone: protein needs of active individuals:
https://www.ncbi.nlm.nih.gov/pubmed/11023001

Very High Protein Diet (4.4grams/kg) versus high protein diet (1.8grams/kg):
jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19

Low intensity blood flow restriction training provides similar benefits to High intensity training:
www.ncbi.nlm.nih.gov/pubmed/21900845

Blood flow restriction while walking vs Low Intensity Walking
www.ncbi.nlm.nih.gov/pubmed/16339340

Blood flow restriction with low intensity resistance training vs Low Intensity resistance training
https://www.jstage.jst.go.jp/article/ijktr/1/1/1_1_6/_article#article-overiew-abstract-wrap

100 Study Review on Creatine:
www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

Creatine and Hair Loss:
www.ncbi.nlm.nih.gov/pubmed/19741313

32 Study Review of Protein Powder:
www.ncbi.nlm.nih.gov/pubmed/25169440

Whey Protein and animal based protein beats out plant:
academic.oup.com/jn/article/145/9/1981/4585688

Combining whey protein and creatine
www.ncbi.nlm.nih.gov/pubmed/11591884

source

LEAVE A REPLY

Please enter your comment!
Please enter your name here