A quick muscle building — we tell you how to do it!

Sports medicine and fitness trainers give the following recommendations for rapid muscle building and strength gain in bodybuilding.

To build muscle effectively, it is not enough to exercise regularly. In addition, it is also important to avoid various mistakes so that strength and muscle building progress quickly.

Maintaining recovery times

The muscle-building does not occur during training but rather in the rest phases between the individual training units. So the rule of thumb is that each muscle group should be given 48 hours of recovery between workouts. If the training takes place on consecutive days anyway, you should train different muscle groups on successive days, such as back, shoulders, chest and arms, and then the legs on the next day. But a day’s break from training is ideal.

Muscle growth only with sufficient protein

The athlete rule states that the athlete is only as good as the protein container from which he draws the muscle energy. It is not an advertisement. It is a fact. Cars also drive better with good fuel, and that also applies to muscle building. Protein is the basic food for the muscle, and this is what it needs in a high-quality form. Protein-rich nutrition or a dietary supplement can optimize the protein supply here — and support muscle building.

Avoid the same exercises.

It is precisely this training mistake that many athletes commit and wonder about stagnation in muscle growth. The so-called plateau phase is reached in athletes after a few months. It used to be thought that simply continuing to train and waiting is enough, but new findings have shown that a change in the training plan can lead to further success in muscle growth. You should change the training plan after two to three months at the latest. It includes deleting old exercises or doing them differently. Those who train on machines now switch to free dumbbells or vice versa. It is how you can prevent boring muscles.

Avoid performing exercises too quickly.

Anyone who builds muscles should perform exercises slowly and with concentration. It creates more…