You can strengthen your muscles more than you think in a short period of time and see the difference. All it takes is following 3 simple steps: Add more weight, use compound exercises, and eating a lot of protein.
1 — More Weight
In two to three months, you could get an increase of 3-pounds of lean muscle. This is according to a study released in ACSM’s Health & Fitness Journal.
This study also found that muscle-building can aid your resting metabolism and lower your risk of Type 2 diabetes and lower your blood pressure. Weightlifting has also been linked to improved brain functioning and less depression.
The first step in your two-month muscle transformation is to add more weight to your current lifting routine.
If you’re a beginner, first select the exercises you should do. Start by doing several sets of bicep curls, squats and then increase your weight as soon as you can. Always attempting to say between 8-12 reps.
2 — Compound Exercises
Compound exercises are more effective than isolation exercises, because they target more than one muscle at a time. They work a variety of muscles. That means you get more done in less time.
This includes regular bench presses, dumbbell and barbell presses. These will build your pectoral muscles, deltoids in your shoulders and even your back. While the barbell row will work your back muscles and your abs.
3 — Eat More Protein
The second part of your two-month muscle building effort is eating right. Your diet is vital for your turning results, because your muscles need calories after training to grow bigger.
Harvard Health says you should pack your meals with protein to give your muscles what they need. A study in Sports Medicine in 2016 revealed that protein increased muscle gain. This is due to the tiny tears in your muscles that require repairing. This repair process requires amino acids. And protein helps to fuel these amino acids as they repair your muscle cells.
Good protein sources include whey protein powder, chicken and other forms of meat. You can also add fish, nuts, eggs lentils and other legumes to your diet.