Everyone wants to see results in the gym and preferably as quickly as possible. While results like losing fat can be noticed early on, gaining muscle takes a while longer. It could easily be at least a year before you see noticeable muscle given normal genetics. However, there are ways to make this process quicker. With the right nutrition and selection of exercises to do in the gym, you can indeed see results (even gaining muscle) a lot quicker.
Protein
One way to get results quicker is to get as much protein in as you can during the day. That means no intermittent fasting! Eating as much as 6 meals a day will ensure you get your protein in for the day. This will definitely get you results quicker whether it’s fat loss or muscle gain or both. Protein as you probably already know, is the building blocks of muscle. Get your protein in and you will gain muscle.
Training
Training properly is essential if you want to gain muscle. You need to lift with intention and a plan. Part of that training plan is also rest. Ideal protocol is lift 4 days a week, rest 3 days a week. There are many ways to design a program whether it be Upper/ Lower, Push/Pull, Antagonist Muscles, Compound Muscles, or Splits. You could even do a full body workout and get great results. Always make sure you are increasing intensity every week whether that’s reps, sets or weight.
I always suggest if you are looking to get quicker results to always do compound, multi joint exercises. The means the given exercise works more than one muscle at a time and crosses more than one joint. An example of this is the Barbell Squat. This movement works the quadriceps, hamstrings, glutes, adductors and calves. It also crosses the hip joint and the knee joint. This exercise will burn calories and fat while building muscle quicker.
Compound Exercises For Glutes
Here are 5 go to glute exercises to build muscle and burn fat quicker:
Romanian Deadlifts-works glutes, hamstrings, calves, back, adductors and core.
Barbell Squats-works glutes, hamstrings, quads, calves, adductors, core.
Sumo Goblet Squats-works glutes, quads, adductors, hamstrings, lower back, core
Hack Squats-works glutes, quads, hamstrings, calves, adductors.
Barbell Split Squats-works quads, hamstrings, glutes, calves, adductors, core.
Compound Exercises For Chest
Here are my 5 go to exercises for Chest:
Bench Press-works pec major, shoulders, back, triceps, core.
DB Flat Chest Flyes– works pec major, pec minor, shoulders, triceps, back, core.
Incline Chest Press-works pec major, shoulders, triceps.
Standing Cable Flyes-works pec major, pec minor, triceps, shoulders, core.
Compound Exercises For Back
Here are my 5 go to exercises for Back:
Lat Pulldown-works lats, rhomboids, traps, rear deltoids, biceps, core.
Bent Over BB Rows-works lats, rhomboids, traps, rear deltoids, biceps, core, lower back.
DB Back Extensions– works erector spine, glutes, hamstrings, quadratus lumborum.
Seated Cable Row– works lats, rhomboids, traps, rear deltoids, biceps, erector spinae.
DB Bent Over Rows– works lats, rhomboids, traps, rear deltoids, teres major.
Compound Exercises For Shoulders
Here are my 5 go to exercises for Shoulders:
Standing DB Shoulders Raises– works rear deltoids, medial deltoids, front deltoids, core, triceps, traps.
Standing DB Side Raises– works medial deltoids, traps, serratus anterior, rotator cuff.
Reverse Flyes – works rear delts, rhomboids, traps, rotator cuff, lats.
BB Overhead Presses– works rear deltoids, front deltoids, medial delts, triceps, clavicular pec.
Kneeling Cable Face Pulls– works rear delts, traps, rhomboids, core.
In Conclusion
You can produce quicker results by doing compound exercises that use several muscle groups at once. You can do it with guesswork and produce less than stellar results or do it right by having an optimal workout program and nutrition regimen.
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