Apply these methods to pack on lean muscle faster
Do drop sets
“Continue an exercise with a lower weight once muscle fatigue starts,” says Tom Eastham, Fitness First PT of the Year. “You’re aiming for muscle failure so that during rest, maximum repair will be required – which will give maximum results. It’s a great plateau-busting option.”
Get the right muscle fuel
“Not all proteins are equal,” says nutritionist Emma Wells. “The Protein Efficiency Ratio refers to weight gained versus the amount of protein eaten. Eggs are top with a score of 3.92.” This means they out-muscle whey, beef and fish.
Don't do too much cardio
“After 20 minutes your body starts to break down muscle for fuel, undoing all your hard work. Look at 100m runners, they do their cardio in short, explosive bursts,” says Eastham. Stick to these rules, and you’ll be built like Bolt in record-breaking time.
Time your lifts
Spend longer on the eccentric (lowering) phase of a lift. This is when your muscle undergoes the most damage. “It should take around 3-5 seconds,” says Eastham. Research from East Carolina University found this increases strength by 46% in just a week. How’s that for rapid growth?
Occlusion training
Restrict blood flow to the muscle by tying a light tourniquet around it. Restricting the supply of oxygen during resistance work increases muscle hypertrophy according to the journal Medicine & Science in Sport & Exercise. Don’t tap your veins first though or you’ll be ejected.
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