4 Ways to Get More Muscle in Less Time

Glutes Gaining more muscle and strength isn’t ever about doing one thing differently. When you start adding a little structure to your workouts – that is, tracking your progress and following a plan – you also start to see real progress. I’ve seen measurable results in my own muscle gains and training the last few months and I wanted to share with you what I’m doing differently.

Sticking to a Program

Probably the biggest mistake we all make is switching workouts or exercises too often. Most people just don’t have the knowledge to build their own effective, high-quality training program. Obviously I’m a personal trainer and have the know-how, but it wasn’t until recently that I finally took the time to use this knowledge for my own workouts. I’m better about changing my program regularly now too, instead of using the same one for six months or a year.

A good program lasts four to six weeks – that means the same exercises. You can rotate several workouts and that is desirable to avoid adaptation. But you also need to change other variables in a structured manner, such as reps, sets, and resistance. Keep a training log so you can keep track of what you’re doing.

Creatine

When I decided to take creatine two months ago, a supplement that can increase performance and thus muscle gains, I decided to track my progress (I should have been doing this all along and so should you).

It was at about three weeks after starting creatine that I noticed an extra push during my workouts. (I didn’t load as some do – I’ve been taking about 4 grams per day from the start.). My energy level was higher after resting between sets and I found that I could push harder. Good stuff! Incidentally, haven’t had any side effects (such as bloating) from creatine.

By tracking my circumference measurements, I can see that I’ve gained a quarter of an inch in my biceps, shoulders, hips (butt), and chest (possibly back muscles). My shirts are tighter in the sleeves and I notice a visible difference in my backside.

I recommend creatine, but please don’t use it if you aren’t following a structured training program. Having that extra energy means you can potentially push too hard and end up overtraining or injuring yourself.

Compound Movements

I used to have a flat butt and that is a fact! Now I love my backside and know I’m not wasting my time in the weight room. I’ve also gained definition and mass in my thighs and adductors.

These gains have resulted from ditching random exercises and training in a structured manner. I do the same big, compound movements (and slight variations) on a rotation that includes both low and moderate repetition ranges. I do four to five sets instead of always doing three, and I vary my rest periods. And of course, I lift heavy.

Compound exercises are those that use multiple joints, such as squats, deadlifts, barbell hip thrusts, kettle bell swings, leg presses, bench presses, dips, and pull ups. I still do a few isolation movements but only after the big ones.

For a long time I avoided deadlifts and squats because I strained my low back one day (at home, not at the gym). But I could have resumed a long time ago; deadlifts and squats won’t hurt your back if you use proper form. I just got into a rut of doing random workouts instead of sticking with a program, and I bet you might be doing the same. Just realize that building muscle takes time; you’ll start seeing visible results after about 8 to 12 weeks.

Muscle Pull-up Bands

Up until this winter I did chin ups using a skinny bar with palms facing in – the easiest kind. But I decided to switch to a neutral, fat grip because (1) a neutral grip is easier on the shoulders, and (2) a fat grip activates more muscle fibers. Unfortunately, when I made the switch I was instantly set back from six or seven to two or three pull ups.

So I started using a pull-up band two months ago and my neutral-grip pull ups have increased as a result. (You simply loop the band around the bar, step in, and let the band “assist” you.) Progress is slow, but the key is to continue pushing. When you can do a 12 pull ups with a half-inch band, you should be doing unassisted at lower reps. (At my peak, I got up to 9 unassisted pull ups.)

Sure, I could have used the assisted pull-up machine instead of the band. But I never pushed myself as hard on the machine and never made any progress, either. I tried eccentric pull ups for several weeks without much progress, but different things work for different folks.

Improvements to Come

There is always room for improvement and that’s one of the most fun aspects of weightlifting. I want to integrate more full-body exercises into my program, such as overhead squats and dumbbell snatches. I avoid these currently because it always conflicts with my body part split. I also want to focus on getting enough high-quality calories and work on my balance.

What are you going to work on next?

 This article originally appeared on www.workoutnirvana.com.

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Comments

  1. I tried the band assist the other day, but I think the bands I have aren’t strong enough I was pretty sure i was going to snap them in half so I stopped. I agree that I wasn’t seeing progress with the machine and I’m determined to get better!
    Amanda @RunToTheFinish recently posted..Territorial – A cat and a runner’s egoMy Profile

  2. Can I just say what a little thrill I got when I read that you are using creating and getting good results?

    Coz I know who helped persuade you to try it. 😉

    Great post.
    Mary C. Weaver, CSCS recently posted..Are you up for my free fat loss and fitness challenge?My Profile

  3. I love my pull up bands too! I can do 4 unassisted, but always have my red band with me just in case. SO empowering! I liked this post a lot…. too many people don’t keep any sort of log. I just think they don’t know that they should.

    • I’m with you, Kara, empowering is the word! I love doing pull ups to failure and then hooking into the band for a “drop set.” And a training log is THE most underrated tool in weightlifting. Sounds like you’re killing it girl!

  4. Love these tips! Compound exercises are the best to build muscle AND lose fat, in my opinion.
    Pamela Hernandez recently posted..The Ladder Workout – As Seen in Oxygen Magazine!My Profile

    • Bam – good point. Full-body compound movements especially, though my heart rate goes through the roof with deadlifts and barbell hip thrusts alone.

  5. what is ‘fat grip’?
    thanks!
    -g-
    gene @bigzigfitnesss recently posted..Up with the Upperdog!My Profile

    • Hi Gene! I’m referring the diameter of the different bars… Some straight pull ups bars (palms forward) are very narrow in diameter. However I find that most neutral grip handles, maybe because of the padding, are wider (and more difficult to grip because they recruit more muscle fibers).

  6. TOO FUNNY! I just Instagrammed about my Rubberbanditz today! I have had them at least 1.5 years – lost track – got for a review & loved them!!! I have not used the heavy ones for pull-ups though. My back is too big already! 😉

    Love the process you explain here!!! LOVE!

    I took creatine, kre-alkalyn efx, quite a while back. Can’t afford the extra $$ right now but if I could, I would I took kre-aklyn in powder form & felt amazing on it – no water retention or bloating either! 🙂
    Jody – Fit at 55 recently posted..Gratitude Monday & Blogging Friends!My Profile

    • Hehe! i love a big back Jody! Go V-shape! I use a light band myself and with clients I have two I can combine together. They feel so much more badass than an assisted machine 😉

  7. Kettlebell swings totally rock my world. My thighs feel destroyed afterwards but they’re so worth it!
    Alex recently posted..A Month on Weight WatchersMy Profile

  8. Who doesn’t want more ROI for your workout time? Great advice and if any of it can give me a bionic bicep like yours, then I’m in!
    Shira recently posted..Tips for shattering your personal glass ceilingsMy Profile

  9. Suzanne- I always enjoy reading your stuff. I find that the compound moves, and integrating these into complexes (think supersets) can really set you up for great gains in both size, stamina, and athleticism. Hard work but worth it. You can torch yourself in 15 minutes and be done.

    Two other things that I have been doing that I think (paradoxically) can help: 1)hot yoga. Why? It is an intense way to stretch and mobilize. You work strength,flexibility, and balance. 2) pilates. My core has never been stronger and it has helped me with the compound moves. Not only in terms of strength, but also in terms of body connection and knowing how to get into proper position for the lift.
    Steve recently posted..Tales of Tails: Tino Part 5My Profile

    • These are all high-result approaches, Steve. I always do supersets with my clients and should probably do more myself. Hot yoga is amazing… I did it a few times along with Pilates and agree, they sort of balance out and complement strength training. I’m intrigued that it’s helped your compound moves- very good motivation to do yoga/Pilates.

  10. If you haven’t already done so, can you do a full post dedicated to Creatine? I want to know all about it! Including when to take it (pre-workout?) and which brands are best.
    Am I being too pushy and demanding? I require your knowledge. **in creepy fitness voice**
    Yum Yucky recently posted..…and in that moment, she knew there was something other-wordly in her midst.My Profile

    • Hey you! No, I like demanding blog suggestions. Heh. I was going to do one and then had so much to talk about that I just crammed it all together in one post. It’s fairly hard to find articles on creatine that aren’t dripping with testosterone. So yes… I will work on that :).

  11. I remembered a friend bringing creatine to our ski trip. It was absolutely awesome to help with sore muscles the next day. I haven’t thought to try it after my runs, because they are starting to get hard on my body the more mileage I add.

    And I have to say nice picture. I’m doing 30-50 squats almost every morning, while I brush my teeth. But I need to be more consistent.

    • Hi Kristi! You could use creatine to improve sprints and HIIT-type activities (and heavy weightlifting, of course). And thanks! You didn’t ask my opinion (*wink*), but if you want to increase strength/muscle I would NOT do high reps of squats. You’ll need heavy lifting for that . Hit me up if you have questions!

  12. Love this. So over the pansy weights I see girls doing; just drives me nuts…
    Melissa @ Melissa Running It recently posted..My Double Green Weekend {Race Recap}My Profile

  13. Finally someone put sticking to a program in an article. Thank you! I see so many of my clients and people in general constantly switch their workout. It is good after a certain period of time for muscle confusion, but just like anything else it is all about consistency. Great article!

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