4 Surprising Ways to Speed up Muscle Growth

Let's talk about the 4 ways to speed up the growth of muscle .

Now you have about 650 muscles in your body and I'm talking mainly the skeletal muscles not into the other muscles .

But the purpose of muscle is to create movement , to help you with posture , to help you even with your metabolism .

If you don't have enough muscle mass , let's say you're you're getting older and you lose your muscle , you lose your metabolism , too .

So if a lot of mitochondria that helps you burn fat in your muscle and then also muscle helps , pump the lymphatic system .

And so if you don't move a lot , you're not going to pump your lymph through your body .

Now , there are 2 not surprising ways to increase muscle growth .

You already know this .

High intensity exercise and the consumption of protein .

You're not gonna grow muscles on a vegan burger , okay , or a plant based burger .

It's not gonna happen .

You need the best source of protein and that would be animal protein .

Steak and eggs are at the top of the list .

Now how much protein you need ?

Anywhere between 0.8 to 1.5 grams of protein per kilogram of weight .

Now what I mean by kilogram of weight , I'm talking about of your kilogram of lean body muscle weight .

So if you're a really big person and you have a lot of fat , you got to do this calculation on your lean body mass .

And I will put a link down below to kind of help you figure out that calculation .

Now if you're not into kilograms , you're into more pounds .

There's a different formula for that .

I'm gonna put that down below .

When you're talking about grams of protein , we're not talking about the actual weight of a steak , for example .

We're talking about the protein in that steak .

Let's say , for example , if we talk about pounds .

Right ?

And you weigh about a £185 and that's how much lean body mass you have , That would come out to about 84 kilograms .

Okay ?

If we do the calculation on 0.8 grams , I would just times that times 84 and that comes out to 67 grams .

And then if we look at the high range , 1.5 grams , and we do that calculation , we're talking between 6 7 grams of protein to 126 grams of protein .

So what would determine if you're on the low end or the high end ?

Your age , how active you are , how much exercise you do , and the strength of your digestive system .

Like , if you're 95 years old , you're probably not gonna do the top highest amount of protein versus if you were an athlete at 20 years old .

And some people might even need to go up to 2 grams of protein per kilogram of lean body mass .

Now let's get into the surprising things that can increase the speed of muscle growth .

First thing on the list is creatine .

Right ?

And by the way , creatine is in foods , especially meat .

But if we want to speed up the growth of muscle , we want to take it as a supplement .

It's not necessarily creating muscle itself , but indirectly it is because creatine is kind of like a buffer or a substitute for energy , especially the initial high intensity exercise with short duration .

Even before glucose is made , you use a type of creatine and that's used as energy to allow you to recycle or recover this ATP .

And what's unique about that is when you exercise high intensity , short duration , that is what increases the muscle growth .

And so creatine allows you to do that .

If you don't have enough creatine , you're not gonna have the energy to work out like that , number 1 .

And the energy that's supplying the system actually can help you grow this muscle .

It allows you to do more work .

I mean , if you're gonna go work out and build muscles and you're tired and you don't have enough energy , it's probably not gonna happen .

Now as far as how much creatine you need , if you're really serious about building muscles , I would use 20 grams for about 5 days and then go down to like a maintenance dosage of 3 grams for the rest of the month .

And then you would cycle to a higher amount , 20 grams for 5 days , and then cycle back to your smaller maintenance amount .

Number 2 , cold therapy .

Now you can do cold showers , cold immersion , cryotherapy .

There's a lot of different versions of this .

When you're in the cold , the body has to do something very , very unique .

It has to maintain the core temperature .

So it has to generate a tremendous amount of energy to do that .

So to do that , you're gonna generate this type of brown fat , which then will stimulate the white fat and you're gonna burn a lot of calories .

And so the combination of burning more calories , burning more fat , and the cold therapy , both in rats and humans increases the expression of the muscle genes .

Okay ?

Certain genes in your muscles that help the growth of muscle as well as something called the RNA , which is kinda like the the protein factory that makes different proteins .

Cold therapy increases that .

Cold therapy also decreases inflammation .

Now you may have heard , studies that show that cold therapy actually does not increase your muscle .

Okay .

It actually will shrink your muscles .

That is true initially , but in the it's stress to the body to create some cool changes .

Alright .

Number 3 , intermittent fasting .

There's one school of thought that if you're not eating , your muscles are gonna waste away .

But what happens when you do intermittent fasting , you stimulate growth hormone , you stimulate all sorts of things that indirectly can potentially increase muscle through the hormone growth hormone .

Here's the catch 22 .

You're probably not going to grow any muscles if you're doing any type of prolonged fasting .

I'm talking about just doing intermittent fasting , like 2 meals a day , not cutting your calories down , just not having the snacks because intermittent fasting will also make insulin more sensitive .

So by fixing insulin resistance , you can actually get more insulin to the muscle because the snacking just kills this whole process .

Here's another catch 22 .

You gotta be somewhat healthy to do fasting .

I mean , if you take a really sick person and you start to put them on this stress of fasting , it might not be the best thing to start them out on .

I'm talking about a person who is not sickly , who has somewhat of a good health , and that can do this correctly and also combine at the same time the exercise because they have the energy to do it .

Number 4 , arginine , and it can significantly help you increase growth hormone by inhibiting another hormone called somatostatin .

So arginine kind of takes the brakes off of growth hormone .

They've even given children that are a bit shorter than they should be about 2.2 grams of arginine and notice that they actually grew taller .

But arginine is another surprising way to enhance the growth of muscle .

But what you wanna do is you wanna take a bit higher amounts between 3 to 6 grams per day on an empty stomach .

And I think the best time to take it is about 30 minutes before you work out .

Now if you have not seen my other powerful video to grow muscles , I put it right here .

Check it out .