Building lean muscle takes hard work, dedication, consistency and time but what if you're putting in the work and not seeing the results?
Find out how these 4 tips can help you build muscle fast.
Increase in energy input
Building muscle requires a positive energy balance, meaning you consume more calories than you burn. However, to ensure you are building lean muscle mass, it is crucial that the nutrients you are consuming will nourish your body and allow for best hypertrophy results.
PranaOn’s Natural Mass is the ultimate mass gainer stacked with both complex and simple carbohydrates, three plant based protein sources and healthy fats from coconut MCTs and flax. With added creatine, glutamine and branch chain amino acids, the blend is designed to boost muscle gains and accelerate recovery for maximum results.
Ensuring you consume enough protein is a key aspect in the nutrition behind muscle gain. The more protein your body stores, the larger your muscles can grow. Aim to consume around 2.2g/kg of body weight.
Natural Mass contains 30g of protein per serve, allowing you to hit those protein targets easily.
Also, don’t forget to eat more on your “rest days”, as these are the days where the most of your muscle growth takes place (the Recovery Phase), especially protein rich foods.
Increase in training volumeTo build muscle fast, take advantage of exercises that challenge multiple joints and muscles simultaneously eg dumbbell row. Using multiple muscle groups allow you to lift more weight, which is a stimulator of growth. Muscle hypertrophy comes from progressive overload, so continually challenging yourself whether that be increase in weight or increase in sets will build muscle mass.
Train hard and heavy, with both concentric and eccentric muscle movements, on your workout days. Allow yourself rest days, avoid strenuous weight training back-to-back as constantly training to the point of exhaustion will be counterproductive to the recovery you need for muscle growth.
Assistance of amino acid Leucine and Creatine
Leucine, Isoleucine and Valine (BCAAs) make up about one-third of muscle protein. Therefore, consuming BCAA’s when building muscle can assist you in hitting your goals faster. Leucine is known to stimulate protein synthesis in muscles, and muscle building.
The consumption of BCAAs in 2:1:1 ratio Leucine, Iso-Leucine and Valine respectively, before or during endurance exercise may prevent protein degradation and improve physical performance. Our Natural Mass Protein contains that ideal ratio for both muscle growth and recovery.
We also have a new formula of Intra Strength that is specifically created with aminos acids, electrolytes and vitamins, giving your body what it needs to push your workout to the next level and achieve the muscle gain you desire.
The amino Creatine Monohydrate also aids in muscle hypertrophy and increased exercise performance by helping your body produce more ATP to fuel your muscles during explosive movements or when you’re hitting the weights hard. PranaOn’s Creatine Monohydrate is vegan friendly and made using the highest, premium quality Creapure™.
There is no point of the heavy training and nutrition if you’re not resting and allowing your muscles to recover with a good nights sleep, at least 8 hours. When you do strength exercises such as weight lifting, you create small tears in your muscles, which are repaired during sleep, making your muscle gain more effective.
As you sleep, the pituitary gland releases Growth Hormone, which stimulates your body to produce insulin-like growth factor. This is essential for muscle repair and growth. Therefore, more sleep = more muscle recovery and gains.
By inlcuding all 4 tips into your training routine, your body is able to build and maintain muscle mass over time. Remember this is not an overnight process, goals like this take time, hard work, consistency and comittment.
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