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When many people start weight training programs, they often use traditional or conventional methods that are partly based in fact and partly based in beliefs that have been built up over the years as effective.
However, the most effective ways to build up muscle quickly use unconventional or creative ways to reach specific goals. I would recommend reading our bulking guide for more tips after you read this article.
There are many creative ways to build muscle quickly and efficiently without having to endure long, arduous training programs. In fact, you may find many of these methods to be far simpler, more enjoyable, and achieve even greater results.
The first step is to set realistic goals and emphasise safety so that you can continue your training for the time it takes to build up good muscle mass.
All too often, people start using weights that are too heavy or use techniques that will put them in greater danger of injury and having to halt their training in order to heal.
So, start with lighter weights first and work on technique until you get the proper motions down. Then, start switching up to heavier weights in order to get the results you want.
Here are a few more creative ways to build muscle:
#1: 10 Minute Warm-Up Routine
Warm ups are important as your muscles need to be ready for the workout.
So, be sure to include them for each and every workout to maximise your results and avoid injury
However, the routine should be kept to no more than 10 minutes so that you are not wasting time. In fact, part of the creative ways to build muscle is to maximise the time you have and not expand it.
#2: Keep your Training Time to Under an Hour
This may seem counter-intuitive, but real muscle building does not take hours of work in the gym.
Actually, you need to keep your training time down to under an hour so that your body can properly rest, recover, and build muscle tissue.
#3: When in Pain, Stop
The adage “No Pain, No Gain” has been misunderstood for many years. Your muscles are supposed to be a little sore from your workout, but there is a big difference between sore muscles and outright pain.
If a particular technique is causing you pain, then stop. Do not risk injury over a particular method no matter how much it is recommended.
#4: Squeeze the Weight
Another common mistake that people make is hoisting the weight instead of squeezing it up with the muscles.
Since the goal is to build up your muscle mass, then you will need to get the most out of each lift by squeezing the weight upwards.
Hoisting uses techniques that are outside of muscle building and will slow down your results.
#5: Match your Diet to the Muscle Weight Gain
In order for your body to support additional muscle mass you are going to need to increase the protein and caloric intake of your diet.
In other words, you need to feed the machine more energy as it gets bigger. So, if you are not gaining weight, then you are most likely not consuming enough calories. You will need to change that gradually so that you gain the right amount of muscle weight as you train.
#6: Blend your Approach
This means that you should engage in different muscle-building techniques that include standard dumbbells and barbells, kettlebells, and bodyweight exercises.
By mixing up your routine, you will stay focused while your muscles are forced to adapt, change, and grow faster as a result.
Keeping your muscles guessing is a great way to build them up quickly as a response.
#7: Keep the Supplements Simple
One mistake that many people make is investing in a number of supplements that they believe will build up their muscles quickly.
Unfortunately, many of the supplements being sold only help you gain water weight and not build up the muscle tissue. The only supplements you need are protein powder to help build up muscle tissue and water or Gatorade to replenish your body after a workout.
#8: Embrace the Squat
The squat is one of the basic muscle building exercises that can be done with or without weights.
You’ll want to start without weights so that you can get the proper technique down and do it without straining your knees. If you engage in simple bodyweight squats every day at different times you’ll really start to notice the difference as this will improve several muscle groups at the same time.
#9: Change Up your Reps Every Month
One interesting technique is to change up your reps every month in order to keep your muscles from reaching a plateau too soon.
By changing the range of your reps your body will be forced to adapt to the new changes which means that you will continue to gain muscle mass. Plus, this is better than adding new sets which work against building up your muscles. However, you should not make the change if your current reps are causing considerable gain.
#10: Save Energy for Your Workouts
Another nifty trick to get the most out of your workouts is to slow down a bit when you are not working out.
There is no need to burn energy unnecessarily when you are not working out, so save it during the day by measuring out your walking pace and doing things just a tad slower. After all, your muscles will appreciate it.
#11: Get to Know Your Local Buffet Restaurants
You will want to start hitting the buffet or eating more than your normal amount around once per week after a really good workout so that your muscles will really start expanding.
This works especially well for those who are skinny and need more calories to get their muscles growing.
Naturally, you’ll want to eat right to maximise the effect, but you can still enjoy a good dessert as part of the celebration for your workout efforts.
Overall, by employing these creative techniques to get the most out of your muscle-building routine, the end result will be gaining muscle mass at a much faster pace.