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(Image: [[https://images.pexels.com/photos/6392840/pexels-photo-6392840.jpeg|https://images.pexels.com/photos/6392840/pexels-photo-6392840.jpeg]])Looking to ditch the Dad-bod and sculpt a muscular physique that turns heads and shows off your strength? If so, you’re not alone, and need these quick muscle-building tips for guys in your arsenal. However, building muscle offers more benefits than just looking good. According to the National Institutes of Health (NIH), strength training exercises can support healthy weight loss, reduce chronic disease risk, and boost mental health. These benefits become increasingly important for men as they age since they can lose up to 3% to 5% of their muscle mass per decade after age 30, according to Harvard Health Publishing. Let’s face it: With the constant demands of work, family, and life in general, spending endless hours at the gym might not be in the cards for most of us. That’s where ETNT comes in. We chatted with Michael Masi, DPT, a doctor  [[http://wiki.naval.ch/index.php?title=How_To_Build_Muscle:_Use_This_Gym_Training_Plan|Alpha Surge Male vitality blend]] of physical therapy and certified strength and conditioning coach with Garage Gym Reviews, who shares 11 quick muscle-building tips tailor-made for guys who want to see real results without sacrificing their precious time and energy.



Whether you’re a newbie looking to bulk up or a seasoned lifter searching for that extra edge, these tips can help you reach your goals faster and more efficiently. Keep reading to learn more. Then, check out these 9 Sneaky Ways To Build Muscle Without ‘Exercising,’ Experts Say. It’s no secret that consuming adequate protein is essential for building muscle. According to a 2018 study published in Nutrients, you should aim for 1.6 to 2.2 grams per kilogram of body weight per day, spread across three or four meals. Lean meats, poultry, fish, dairy, and plant-based proteins like beans and tofu can all provide the protein your muscles need to grow and  [[http://www.koha-community.cz/mediawiki/index.php?title=6_Foolproof_Tips_For_Building_Muscle_Faster|Alpha Surge Male vitality blend]] recover. "Those looking to build muscle mass need more than just the stimulus to grow. They also need protein, which contains the building blocks for muscle. The best protein sources are meats, dairy, and eggs, but good proteins can also be found in beans, legumes, and soy products," says Masi.



Building muscle requires energy, so make sure you’re eating enough calories to support your workouts and recovery. But this doesn’t mean you should go on a junk food binge. Focus on nutrient-dense whole foods that provide the fuel your body needs. "It’s very tough to build muscle when in a caloric deficit. A faster way to grow muscle is to eat enough to allow for a small caloric surplus," says Masi. "Your body adapts to the stimulus you give it," says Masi. "If you subject yourself to lifting heavy weights routinely, your body will signal itself to build muscle to be better prepared for that stimulus in the future. Whether you prefer weights, resistance bands, or bodyweight exercises, research shows that resistance (or strength) training is essential for muscle growth. Incorporate strength training into your exercise routine, focusing on compound movements that work multiple muscle groups simultaneously. "Big compound movements such as the squat, hinge, press, row, clean, and pull-up involve a confluence of muscle action across multiple joints," explains Masi.



"This allows more muscle to work simultaneously than when performing single-joint exercises. A 2015 study published in Physiological Reports found that multi-joint exercises like squats, deadlifts, and bench presses recruit more muscle fibers and lead to greater muscle growth. However, the downside is that these movements are often much more technical than their counterparts, so use proper form to reduce injury risk. Proper hydration is often overlooked in muscle-building but is essential for overall performance and recovery. Dehydration can lead to muscle cramps, fatigue, and decreased strength, so drink enough water throughout the day. "Your hydration status dictates your blood volume, and blood plays an important role in exercise," Masi tells us. "During resistance training, your body increases blood flow to the target tissues. This increase in blood flow is largely to help bring the necessary ingredients to the muscle to sustain ATP (energy) production and flush out the metabolic byproducts of that energy system.



Muscle growth doesn’t happen in the gym. Quality sleep is when your body does most of its repairing and muscle-building, and research shows that sleep quality is positively associated with muscle strength. Aim for seven to nine hours of quality shut-eye per night to support your muscle growth goals. "Every rep in the gym makes you weaker. It isn’t until you rest and recover that you reap the rewards of all that hard work. If you don’t do enough, you’re mitigating muscle growth and attenuating recovery for subsequent training," says Masi. Research shows carbohydrates are your body’s primary energy source-especially during intense workouts. Opt for complex carbs like whole grains, fruits, and vegetables to fuel your body with sustained energy. "Carbs are the best signal for insulin, a major anabolic hormone," states Masi. "They’re stored in skeletal muscle with water molecules, which makes the muscles swell and look larger. Don’t rely on supplements. "Supplements can help, but only marginally," says Masi.