4 Surprising Ways to Speed Up Muscle Growth

You want to grow stronger? Check out 4 surprising ways to speed up muscle growth you likely didn’t know about before.

In the world of fitness, especially for those aiming to enhance their muscle mass and strength, understanding the nuances of muscle growth is crucial. The journey to achieving substantial muscle gains involves more than just lifting weights; it necessitates a multi-faceted approach grounded in both science and practice. Today, let’s break down 4 pivotal methods to speed up muscle growth, emphasizing their underlying mechanisms and practical applications.

Muscle growth, technically known as hypertrophy, is an intriguing and complex process influenced by a variety of factors ranging from nutritional intake to the type of physical activity. The human body has approximately 650 muscles, and while we often focus on skeletal muscles, it’s essential to consider overall muscle health as it plays a critical role in everything from movement and posture to metabolism.

We at BOXROX are not doctors nor do we have the knowledge about medicine and biology to make claims about surprising ways to speed up muscle growth. But Dr Eric Berg is knowledgeable and that is exactly what he shared.

Dr Eric Berg DC is a chiropractor, health coach, and author based in Alexandria, Virginia. He has a YouTube channel with over 11 million subscribers in which he shares videos on various health and wellness topics, including fitness.

Source: Photo Courtesy of CrossFit Inc

Basics of Muscle Growth

To further elaborate on the fundamentals of muscle growth, it’s essential to delve deeper into the two primary factors that serve as the cornerstone for developing muscle: high-intensity exercise and protein consumption. Understanding these elements not only helps in structuring effective workout routines but also in optimizing dietary intake to support muscle hypertrophy.

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High-Intensity Exercise

High-intensity exercise is crucial for stimulating muscle growth. When muscles are subjected to stresses that challenge their existing capabilities, it triggers a biological response that results in muscle hypertrophy. This process involves the repair of micro-tears that occur in muscle fibers during intense physical activities. Strength training exercises such as lifting heavy weights, performing sprints, or engaging in any activity that significantly strains the muscles are examples of how high intensity can be effectively utilized to enhance muscle size and strength.

Dr. Eric Berg emphasizes the importance of this approach. “To achieve noticeable muscle growth, high-intensity training is non-negotiable. It creates the kind of muscle fiber damage that is essential for hypertrophy, prompting the body to repair and rebuild stronger muscle fibers,” explains Berg.

lower abs workouts 4 steps to awesome Lower Abs 6 Pack Abs Workout that Burns Fat Anti Rotational Core and Abs ExercisesSource: Courtesy of CrossFit Inc.

Protein Consumption

Protein is another fundamental component necessary for muscle growth. It provides the essential amino acids that serve as the building blocks for muscle repair and growth. After engaging in high-intensity exercise, the body requires an increased supply of these amino acids to repair the damaged tissues and to build new muscle tissue. The adequate consumption of protein ensures that these vital resources are available, which is crucial for the muscle recovery process.

Dr. Berg advises, “To support the demands of high-intensity training, adequate protein intake is crucial. Consuming a range of 1.2 to 2.0 grams of protein per kilogram of body weight per day ensures that your muscles have enough of the essential building blocks to grow bigger and stronger.”

By integrating these foundational strategies into a daily routine, individuals looking to enhance their muscle mass can see significant improvements. It’s not just about working hard in the gym but also about providing the body with the necessary resources to recover and thrive. This balanced approach to fitness and nutrition, highlighted by experts like Dr. Eric Berg, is the key to unlocking the full potential of muscle growth.

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4 Surprising Ways to Speed Up Muscle Growth

Beyond the basics, there are additional, perhaps less known, strategies that can significantly influence muscle development:

  1. Creatine Supplementation: Creatine is a compound found naturally in muscle cells, helping your muscles produce energy during heavy lifting or high-intensity exercise. Supplementing with creatine can provide a temporary energy boost, allowing for longer and more intense training sessions, thereby enhancing muscle growth. It acts as a buffer, replenishing ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial during short bursts of intense exercise.
  2. Cold Therapy: This technique involves exposing the body to extremely cold temperatures for short periods. Cold therapy can stimulate brown fat production, which has been shown to improve insulin sensitivity and increase metabolic rate. Moreover, the shock from cold exposure can enhance muscle regeneration by reducing inflammation and facilitating recovery, thus potentially leading to increased muscle strength and size over time.
  3. Intermittent Fasting: While often associated with weight loss, intermittent fasting can also contribute to muscle growth by enhancing hormone function to facilitate recovery and growth. Fasting can increase levels of growth hormone, which is vital for muscle growth and overall health. Additionally, intermittent fasting can improve insulin sensitivity, allowing the muscles to better utilize glucose and amino acids for repair and growth.
  4. Arginine Supplementation: Arginine is an amino acid that can boost the body’s production of growth hormone. It works by inhibiting the secretion of somatostatin, a hormone that impedes growth hormone production. Taking arginine supplements can therefore help increase baseline levels of growth hormone, aiding in muscle growth and recovery.

Incorporating these methods into your fitness regimen can significantly enhance muscle growth and overall physical performance. It’s crucial, however, to approach muscle building with a balanced perspective, integrating both traditional exercises and innovative techniques while ensuring adequate nutrition and recovery. Whether you’re a seasoned athlete or a fitness enthusiast, understanding and applying these strategies can lead to improved strength, size, and health outcomes, helping you achieve your muscle growth goals more effectively.

For a full understanding of Dr Berg’s 4 surprising ways to speed up muscle growth, you can also simply watch the video below.

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