4 Surprising Ways to Speed up Muscle Growth

Dr. Eric Berg 08/01/2024

You’ve been hitting the gym religiously, pushing yourself to the max, yet those gains seem to be playing hide-and-seek. Building muscle can feel like an uphill battle, and many individuals struggle to see the results they desire.

The truth is, it's not just about lifting heavy weights and chugging protein shakes. Many factors can either help or hinder your muscle growth journey.

I've been there, spent years researching, and tried countless methods to optimize muscle growth. Now, I'm excited to share some surprising muscle growth tips I've uncovered, going beyond the conventional wisdom of hitting the gym and downing protein shakes.

While these basics are crucial, let's unlock a few secrets to supercharge your muscle-building journey and achieve those muscle growth goals.

The Power of Muscle Growth Tips Beyond the Basics

You already know that intense exercise and adequate protein are non-negotiable for building muscle. It's like providing the building blocks and the energy for the construction project, which is your physique.

But what if I told you we could give our bodies an extra edge, amplifying those results and increasing muscle mass?

Creatine: Your Muscle's Energy Booster

Creatine, found naturally in meat, plays a crucial role in providing your muscles with the energy they crave during those intense, short bursts of exercise - think weightlifting and strength training.

It acts as a reserve fuel tank, especially in the initial stages of your workout, even before glucose kicks in. How does this translate to building muscle?

Well, when you lift heavy, your body taps into creatine to replenish ATP, your primary energy source for those powerful movements. With a boosted creatine supply, you can push harder, lift heavier, and ultimately stimulate more muscle growth.

This makes it a useful supplement for those looking to enhance their training program and support muscle growth. If you're serious about maximizing your muscle gains, consider incorporating creatine supplementation into your routine.

A good starting point is 20 grams daily for the first five days, followed by a maintenance dose of three grams for the remainder of the month. You can then cycle back to the higher dosage for five days before returning to the lower amount.

Unlocking Muscle Growth Through Cold Therapy

It might sound counterintuitive, but subjecting your body to cold temperatures could be the muscle growth boost you need. I'm talking about cold showers, ice baths, or even cryotherapy.

When you're exposed to cold, your body goes into overdrive trying to maintain its core temperature. This process generates a tremendous amount of energy, leading to the production of brown fat, a metabolically active type of fat that stimulates calorie burning and fat loss.

This can be especially beneficial for those aiming to add bulk while keeping body fat in check.

The magic, however, extends beyond fat burning. Studies, both in animals and humans, reveal that cold therapy can stimulate specific muscle genes responsible for muscle growth. It’s almost like hitting the reset button on your body, prompting it to adapt and grow stronger.

Additionally, it can reduce post-workout inflammation, promoting faster recovery and muscle repair. This enhanced recovery can help you get back to your training program faster and continue making progress toward your muscle growth goals.

Don't be scared to embrace the chill. Start with short bursts of cold exposure and gradually increase the duration as your tolerance builds. Remember, it’s the shock and recovery cycle that does the trick.

Fasting woman checking watch

Intermittent Fasting and Muscle Growth

The thought of skipping meals to gain muscle might seem absurd at first. However, strategically incorporating intermittent fasting can surprisingly amplify your muscle-building efforts.

It’s not about starving your muscles; it’s about stimulating them in new and unexpected ways. This works best when combined with a healthy diet that meets your caloric and protein needs.

It’s also vital to consider your individual health status before embarking on any fasting regimen. Intermittent fasting stimulates the production of growth hormone, a crucial player in muscle growth and repair.

It can also enhance insulin sensitivity, allowing your muscles to utilize glucose more efficiently, leading to better muscle protein synthesis. Think of it as fine-tuning your body's hormonal symphony for optimal muscle building.

When you fast, your body may also break down a small amount of muscle tissue for energy. However, this breakdown can actually be beneficial for muscle growth, as it can stimulate the muscle cells to regenerate and grow back stronger.

This process, combined with proper training and nutrition, can lead to increased muscle size and strength over time.

Keep in mind that while intermittent fasting can be an effective tool, it's essential to consult with your doctor or a registered dietitian to determine if it's appropriate for you.

Arginine: Giving Growth Hormone a Boost

Introducing another powerful player in the muscle-building game – Arginine. This amino acid works its magic by boosting growth hormone production, a key factor in muscle repair and development.

It acts like taking the brakes off growth hormone, allowing it to surge through your system and exert its muscle-building effects.

Studies, even in children, have demonstrated the growth-promoting effects of Arginine. Some findings suggest that supplementing with arginine can help increase height.

This growth hormone boost isn't just limited to height; it can translate to increased muscle growth and strength as well.

Incorporating a higher amount of arginine, around 3 to 6 grams daily on an empty stomach, especially 30 minutes before your workout, could provide that extra edge you’ve been searching for.

Arginine is naturally found in foods like red meat, poultry, fish, and dairy products, so ensuring you're getting enough of these protein sources can contribute to your daily arginine intake.

The Role of Training and Exercise for Muscle Growth

While supplements like creatine and arginine can support muscle growth, it's important to remember that training and exercise are the cornerstones of building muscle. Without consistent and challenging workouts, your body won't have the stimulus it needs to grow.

Resistance Training: The Foundation of Muscle Growth

Resistance training, which involves using weights, resistance bands, or your own body weight to challenge your muscles, is crucial for muscle hypertrophy, the process of muscle growth.

This type of training creates microscopic tears in your muscle fibers, which your body then repairs and rebuilds stronger during rest and recovery.

When engaging in resistance training, focus on compound movements that work for multiple muscle groups simultaneously.

These exercises are not only efficient but also stimulate a greater hormonal response, leading to enhanced muscle growth. Some effective compound exercises include:

Squats
Deadlifts
Bench Press
Overhead Press
Pull-Ups
Rows

Incorporate these exercises into your training program, aiming for 3-4 sets of 8-12 repetitions per exercise. As you get stronger, progressively overload your muscles by increasing the weight, reps, or sets to continue challenging your body and promoting muscle growth.

The Importance of Proper Nutrition for Muscle Growth

Just as a building needs the right materials to stand strong, your body requires the proper nutrients to support muscle growth. While exercise provides the stimulus, nutrition provides the building blocks and energy your muscles need to recover, repair, and grow.

Protein: The Building Block of Muscles

Protein is essential for building and repairing muscle tissue. When you consume protein, your body breaks it down into amino acids, the building blocks of protein. These amino acids are then used to repair damaged muscle tissue and build new muscle tissue.

Aim to consume around 1 gram of protein per pound of body weight daily. You can distribute your protein intake throughout the day by including protein-rich foods in every meal. Some excellent sources of protein include:

Lean meats: chicken, turkey, beef, bison
Fish: salmon, tuna, cod, tilapia
Eggs: a complete protein source with all essential amino acids
Dairy products: milk, yogurt, cheese (choose low-fat or fat-free options)
Legumes: beans, lentils, chickpeas
Nuts and seeds: almonds, walnuts, chia seeds, flax seeds
Soy products: tofu, tempeh, edamame

Carbohydrates: Fueling Your Workouts

Carbohydrates are your body's primary source of energy. They are broken down into glucose, which your muscles use for fuel during exercise. Consuming enough carbohydrates is essential for maximizing your workouts and promoting muscle growth.

Choose complex carbohydrates over simple carbohydrates, as they provide sustained energy release. Include plenty of:

Fruits: bananas, berries, apples, oranges
Vegetables: broccoli, spinach, kale, sweet potatoes

Healthy Fats: Supporting Hormone Production

Don't fear fats. Healthy fats play a vital role in hormone production, including testosterone, which is crucial for muscle growth. They also help your body absorb certain vitamins and minerals essential for overall health.

Include healthy fats in your diet from sources like:

Avocado
Nuts and seeds
Olive oil
Fatty fish

Rest and Recovery: Allowing Your Muscles to Grow

Muscle growth doesn't happen during your workouts; it happens during rest and recovery. When you exercise, you're breaking down your muscle tissue. Your body needs time to repair this damage and build new muscle tissue stronger than before.

Aim for 7-9 hours of quality sleep each night. During sleep, your body releases growth hormone, which is essential for muscle growth and repair. In addition to sleep, incorporate rest days into your training program.

Rest days allow your muscles to fully recover and rebuild.

Conclusion

Achieving your fitness goals requires going beyond conventional wisdom and exploring alternative methods like cold therapy and intermittent fasting. These approaches can provide an extra edge, maximizing your body's potential for muscle growth.

Supplements like creatine and arginine can further enhance your efforts by boosting energy production and growth hormone levels.

However, it's crucial to remember that building muscle is a holistic process. While these tips offer powerful tools, they are most effective when combined with a solid foundation of resistance training, proper nutrition, and sufficient rest.

Listen to your body, make gradual adjustments, and enjoy the journey to a stronger, more muscular you.'