Bodybuilding

Patience is overrated—especially in the weight room and especially when it comes to those focused on a specific outcome: To grow muscle.

Sure, change takes time, but if you’re vying to grow and build muscle and aren’t seeing apparent size increases from month to month, it’s a sign that your approach is off. And a workout is a terrible thing to waste. Plus, even if you see progress, there’s no reason you can’t see more.

How do you rev up your results? Here are the three foolproof ways to boost your muscle growth.

Add Volume and Angles in the Classic Muscle-Building Range

There’s nothing wrong with keeping reps relatively low, like 5-8 reps per set, in your first movement of the day. But if you do everything in your workout that heavy, well, you’ll be parked on the bench resting for a really, really long time.

In the middle of your workout, go a little lighter, do a few more reps per set, and mix up things like grips, angles, and implements, while still favoring multi-joint movements for the most part. If you started with the incline barbell bench, for example, the flat dumbbell press would provide a different stimulus and hit slightly different angles.

Experiment with SARMs

SARMs were first introduced in 1998, and they were invented to fight muscle wasting and bone wasting conditions such as cancer cachexia and osteoporosis.

Even though there have been many positive clinical studies that yielded positive results, SARMs are not clinically approved for consumption, and as a matter of fact, their future looks bleak. 

But substance like Ligandrol 4033 continues to sell in the bodybuilding market. Many users have testified the supplement’s effectiveness in stimulating muscle growth in a short time. As long as you get the right dosage, no harms will come at you.  

Focus on Calorie Surpluses, Not Deficits

This can be a hard one to get used to, especially for those who are used to counting calories in the hopes of losing weight. But to most effectively build muscle mass quickly (that means weight gained, not lost), you need to consume more calories than you burn each day.

That’s because, when your body senses that it’s in a calorie deficit—meaning you’re consuming fewer calories than you’re burning each day—it downshifts your body’s tendency to build new muscle. After all, if your body thinks food is in short supply, getting swole isn’t going to be its main priority.

Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a 2014 Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.…