It takes certain amount of time and effort to build a decent physique. You cannot build muscles quickly by doing 6 exercises instead of 2 exercises.
Everybody wants faster results. Here, I will give you 3 tips which will help you accomplish your goal of getting result faster.
1. Increasing training frequency
As I told you earlier, you cannot grow muscles by doing 6 exercises instead of 3 exercises. But if you do 3 exercises in alternative days with one day rest, then it will actually help you build muscle. Your body won’t respond if you try to do all the exercises at once. Instead of doing all the exercises in one day, try to break it down for multiple days. It takes 48-72 hours for recovery of our muscles. So, it is better to train each part of your muscle after 2-3 days of rest. One of the best workouts for increasing training is push, pull, legs which I’ve been doing for years.
2. Training intensity
You can either train hard or you can train for long period of time. I know most people train for 2 hours and more in their gym doing more exercises and sets. This is just waste of time. The goal is to increase the training intensity. Try to do hard workout not long workout. Focus on getting stronger. When you get stronger, your muscles will eventually grow. So, make sure that quality is your first priority.
Track down every single workout. If you did bench press of 80kgs in last week then, try to do it better today by increasing reps/weights or sets.
Nutrition is one of the main elements in growing muscle. Some people don’t see their muscles growing because they are not having enough calories.
You should eat enough foods to build muscle. Not only this, you also need to take 2gm of protein for your bodyweight (in kgs). If you are of 60kgs, then you should take 120gm (60*2) of protein per day. Water consumption is also very necessary. Your body won’t perform optimally if you are not drinking enough water. It is very important to drink 3-4 liters of water every day.
There may be other factors that may determine your muscle growth. But if you can maintain these three things then you can surely see progress.
Make sure you are following these things.