Science-Backed Ways to Build Muscle Faster, No Gym Required

Lisette Marie

27. Leverage Deficit Training with Elevated Surfaces

Slender girl doing stretching with yoga blocks. Photo Credit: Envato @borodai

Want a deeper stretch and greater range of motion, which can lead to more muscle growth? Use elevated surfaces for deficit training. Perform push-ups with your hands on yoga blocks or sturdy books to allow your chest to go lower than your hands, increasing the stretch on your pectorals. Similarly, elevate your feet on a step for squats or lunges to increase the range of motion. This extended eccentric phase creates more muscle damage and stimulates greater adaptation, leading to impressive gains.

28. Harness the Power of Active Recovery Walks

Young attractive woman in red silk skirt, pink hoodie and sunglasses walks outside. Brunette Asian. Photo Credit: Envato @look_studio

Beyond basic rest, active recovery is crucial. A brisk, purposeful walk for 20-30 minutes on your "off" days isn't just for cardio. It increases blood flow to sore muscles, helping to flush out metabolic byproducts and deliver fresh nutrients for repair. This gentle movement aids in recovery, reduces muscle soreness (DOMS), and keeps your metabolism elevated, all while being incredibly low impact. Think of it as directly fueling your muscle recovery and preparing your body for the next growth stimulus.

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27. Leverage Deficit Training with Elevated Surfaces

28. Harness the Power of Active Recovery Walks

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