If you’re really interested in gaining bodybuilding, like most people you want to know how to gain muscle fast. You think you can simply pile on the nutrition and workout vigorously six days each week. I’ve learned from personal experience as a trainer that most people who work out on a six-day-a-week program end up getting hurt in one way or another. Most sustain injury even before they begin to gain muscle. If you want to succeed and gain muscle mass fast, don’t make the same mistake of doing too much too soon.
Working out on a six day per week schedule is really focusing upon the frequency of the exercising. That’s not where the focus should be. To gain muscle weight fast, it’s more important to exercise less frequently, but with greater intensity. In other words, you have to work harder during fewer workout periods. A reasonable workout plan for gaining muscle fast would have the following schedule and focus.
As indicated by the above schedule, you can gain muscle fast by working out only four days each week instead of six. Also, instead of focusing upon a single muscle group during each exercise period, you are simply dividing up the workout in upper body and lower body sessions. I advise newcomers who ask me how to gain muscle mass fast to go the less-is-more route. I’ll often suggest that they start out with a three-day-per-week workout program, and gradually work their way up to the four-day-per-week schedule described above.
Another recommendation that I have for gaining muscle fast is to cut back on the cardio exercises. In fact, I recommend doing as little cardio as possible, because I don’t think they are at all necessary, and they certainly do not contribute at all to the body’s gaining muscle mass. If you insist upon doing cardio exercises, limit them to perhaps three twenty minute session each week. Keep your focus upon how to gain muscle fast, not how to burn calories.
Try to include a lot of liquid calories in your regular diet. To gain muscle fast, you’ll need all the protein and carbohydrates that you can get. If you’re not gaining muscle mass as quickly as you believe you should be, try drinking more milk and including yogurt in your diet. This is an easy way to introduce more protein into your body; protein that is essential to building muscle.
I’m also being constantly asked about supplements. Certainly there are supplements that can be very helpful in building muscle fast: protein shakes and such. The most significant supplement, however, is one that provides creatine, a substance that is not available in any significant amount in your normal diet. Using a supplement, usually in the form of a simple power, creating can be the key to helping you gain muscle fast. In a nutshell, the secret to how to gain muscle fast is to workout intensely only four times each week, and keep your body supplied with good nutrients, especially protein.
How to gain muscle fast without working out. You cannot. Your exercising exercises don’t change much just because you want to build muscle faster. However you will have to do the best rep and set ranges for muscle building. While other rep ranges have their advantage, It has been proven scientifically that the eight to twelve reps range promotes the most muscle hypertrophy, so stick to this rep range and push as heavy as you can. Maintain intensity, and make sure you get a dose of the big eight exercises. These exercises result in the release of maximum testosterone and are great exercises for mass gain.
In addition, your work out meals have to be easy to absorb and contain lots of sugars and protein. Shakes are a must have here, and your breakfast should be a huge meal too. Aside from that eat at regular intervals and remember this is a how to gain muscle fast diet. So you have to eat more than a normal human being and in the process you have to endure putting on a bit of fat mass too.
How to gain muscle fast with Cardio? Truth is that cardio can actually help gain muscle if it is done right. Try and get a half an hour session in twice a week. This is going to keep your blood circulation in good condition for nutrient transport and absorption and will also give you a good appetite, while helping to strip off some of that fat you’ll undoubtedly be putting on.
Remember that these methods are all in aid of answering the how to gain muscle fast? question. If you are not in such a hurry, a lot of these steps, especially your diet can be less extreme, and you will put on less fat. But, if you are looking for speed, you need to follow all these steps. Also be prepared to gain lots of muscle along with some fat. I hope this article conveyed to you how to gain muscle fast.
The best way to gain muscle fast is a deceptively tricky subject. People think, Oh, all I have to do is lift and eat. I can do that. What they don’t take into account are all the little things that slow you down. When setting goals that deal with deadlines that are months away, it is easy to think that you can skip a workout or a meal and make up for it the next day. Do this enough, and you will wake up on your deadline day wondering what happened. Every day counts when trying to build muscle. Not only do you have to train and eat like an animal, you have to have a no mindset. Unless there is an unavoidable conflict, never miss a workout. Be sure to eat six to seven meals a day, satisfying a goal of one gram of protein per pound of bodyweight. Also be sure to eat tons of simple and complex carbohydrates to fuel your workout sessions. Drink a gallon of water a day and sleep at least eight hours a night. Keep junk food to a minimum.
Hard workouts are the best way to gain muscle fast. Emphasize compound movements, such as the squat, deadlift, clean, press, and their variations. Stay away from machines and save isolation exercises until the compound lifts are completed. Try for a weight that you can only complete five to eight repetitions with. Once you can do eight reps at that weight, move up. Shoot for two to four sets per exercise, with the big compound exercise being the first one performed. Work out once every other day. For example, if you start on Monday, you will work out on Wednesday and Friday. This is the best way to gain muscle fast without over training yourself. Overtraining smaller muscle groups is relatively easy to do and can stagnate growth for a while. This is another advantage to doing your compound lift first. If you do your sets of squats first and give it all you have, you hopefully won’t have enough gas in the tank to do sixteen sets of biceps exercises and burn them out.
A common misconception is that the best way to gain muscle fast is to use the Arnold plan of working out six days per week. While Arnold was a fantastic bodybuilder and knew what he was talking about in terms of training, the average person would not benefit with such a program. An inexperienced lifter training six days a week will fatigue his or her muscles and not allow optimal time for recovery. Compound this with the fact that Arnold was a genetic freak of nature, and steroid-user, and I hope you can see why training like a bodybuilder will not work for you. Not to mention, a bodybuilder’s job is to build muscle. Nothing else. Unless you have a lot of money and time, pursuing the professional bodybuilder’s lifestyle will prove to be difficult, time-consuming, expensive, and ineffective.
For some, the best way to gain muscle fast is a question that underlines uncertainty and possibly confusion. Unfortunately, since this is such a vague topic, it can be oversimplified to a fault , and it can be analyzed to death. Hopefully, this article has helped you out a little bit and pointed you in the right direction when trying to decide the best way to gain muscle fast. If you want to gain muscle fast, you have come to the right place. Gaining mass fast comes down to using your brain more than your biceps. So lets get right down into it.
Follow good bodybuilding workout routine.
This may be an obvious first tip, but I do not mean just do some random workouts thrown together. I mean do a complete routine with different strength and mass building phases. Tailored to supplement each phase of your development.
Use compound movements
A good bodybuilding workout routine should have this included but it is important to know if you don’t. Big compound movements such as squats, deadlifts, rows and bench help you gain muscle fast. These movements elevate natural testosterone levels. They also force your body to pack on muscle fast because they are so metabolically demanding on the body.
Eat a lot of muscle building foods
Simply put, if you do not eat you do not grow. Your body needs raw nutrients to actually build muscle mass. It is similar to trying to build a wall without any bricks, it ain’t gonna happen.
Alternate periods of heavy lifting and volume
It has been proven that alternating periods of heavy weight lifting for strength. With periods of volume training, is great for building muscle mass fast. Due to the nature of the workouts, one builds strength, while the other builds more muscle based on that strength gained. Then vice versa.
Creatine is a time tested and proven muscle building supplement, which is safe. You will improve your workouts instantly, especially if you have never used it before.
Use perfect form
When weight lifting it is important to use good form. This means using the correct weight so that you can lift it and not have to flop about. The important part is to work the muscle and create tension. Your body does not know how much weight in on the bar after all.
Use a slow eccentric movement and fast concentric during weight lifting
The concentric part of a lift is the hardest part where you lift a weight. Make it explosive and as fast as you can; it will work more muscle fibres. The eccentric part of the lift is the easier part where you lower the weight. Make it slow and take about four seconds to lower; this will cause more damage to the muscle and create more time under tension. This is what makes a muscle grow bigger.