You know what they say, guns get buns! Or maybe it’s just me that says that, but it’s true. We love a well-toned arm, and for those of you looking to add some muscle to your frame it can be a painstakingly slow process. So rather than juicing up on steroids (seriously, not worth it) here are 5 tips to gaining some extra muscle, fast!

1. Eat more!

57373647 - sport, fitness, healthy lifestyle, diet and people concept - close up of male hands with food rich in protein on cutting board on table

You’re probably sick of hearing this, but 80% of your workout is your diet, so it’s vital you’re giving your muscles the fuel they need to repair and grow after training. However, not all proteins are equal. Check out the Protein Efficiency Ratio of your food in order to get the most protein per gram eaten. No surprise that eggs are the winners, so learn to love them if you want to pack on some muscle.

2. Drop sets

Drop sets are hideous, so that means they’re good for you. Once you start to fatigue, reduce the weight and keep going for more reps. Keep going until failure so that you recruit the absolute maximum amount of muscle fibres. Especially helpful when you reach a plateau in your lifts.

3. Switch up the tempo

Lifting isn’t all about the lifting. In fact, your muscles undergo the most damage on the eccentric phase of the lift. The lowering part of the movement should, therefore, be slow and controlled, taking around 3 or 4 seconds. Research from East Carolina University found this increases strength by 46% in just a week!

4. Reduce your cardio

Unless you run for your sanity or you’re training for a marathon (in which case I’d say put off trying to make serious gains until you’re done with that), there’s no need for steady-state cardio. After about 20 minutes you’re in danger of your body breaking down muscle for fuel and undoing all your hard work. Stick to some sprints to build muscle like Bolt.

5. Occlusion training

This is the weird-looking one where you restrict the flow of blood to the muscle with a light tourniquet. According to the journal Medicine & Science in Sport & Exercise, restricting the supply of oxygen during resistance work increases muscle hypertrophy.

Gay Personal Trainers

If you would still like some extra help packing on muscle, you might benefit from working with a gay personal trainer. They can design a training and nutrition program to suit your individual needs, and be on hand to help coach you towards your goals.

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