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What are some ‘hacks’ to gain muscle faster?

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Let’s first take apart the concept of a ‘hack’ – the word ‘hack’ implies that these things must be some kind of well kept secret that no-one knows about, but quite often the quickest ways to build some muscle fast are the ways that people overlook.

So, it’s time to let you in on a few secrets:

  • Sleep 8-10 hours a night – your body repairs and rebuilds itself while you’re asleep

  • Track your food – that way you can adjust the amount up or down if you want to adjust the speed at which you’re seeing results.  To gain muscle you may have to eat more than you think!

  • Lift heavy weights – when it comes to lifting weights choose loads where you can do somewhere between 5 and 12 reps in each set.  Sticking to the lower end of the range will let you use more weight and build strength and size, whereas sticking to the upper end will force you to use less weight but cause a deeper muscle burn.

  • Choose smart exercises – to gain muscle, you’re going to have to use your muscles.  So choose exercises that use a lot of muscles at the same time to stimulate the biggest growth response in your body.

  • Look at the best and copy what they did, not what they’re doing – any top performer laid a foundation years before what you see now, so that’s the stuff you should be seeking to emulate instead of copying what they are currently doing.

If someone has been keeping these secrets from you, then maybe you should think about why they’ve not told you these things before!

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