Discover How To Gain Muscle Mass Fast

You train, train and train, but the expected result does not come? Patience, developing a muscular body is a lengthy process and it does not happen overnight. And, for some people, it is even slower because this occurs depends upon the individual’s metabolism. While some are easier to burn fat and produce lean mass, others take longer.

But it is indeed possible to gain muscle mass fast, whatever the disposition of body. You can speed hypertrophy – increase in volume of muscles through weight training – with a few simple changes in your routine. Follow reading and discover what you need to do to enter the fitness universe and have the body you always dreamed of in less time.

how to gain muscle fast

Three pillars of hypertrophy

To understand how you can gain muscle mass fast, it is essential to understand which the basics of hypertrophy are, or what happens to the body after the training and the increase in the muscles. It can be said that this process is due to a “tripod”, consisting of three legs: training, proper nutrition and rest. Understand each of them below:

Training

You already know that to develop a more muscular body, you need to demand more of training. When you pull the weights like dumbbells , best adjustable kettlebells in the gym, it is causing micro-injuries in muscle fibers. That is why, on the day after training, you get sore muscles.

What happens next is very simple: micro-injuries stimulate the body to produce stronger muscles to replace those that were damaged. The interpretation is that there is new condition to be adapted, which is a routine that requires more muscle. That’s why; the load of exercise is increased gradually to follow the evolution of the muscles, since the same weight as before will not be enough to break the current fibers, more robust.

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Proper nutrition

Contrary to what many think, to create muscles, the process does not stop there. After all, it is not the air that the body will take the necessary materials from to rebuild the broken muscle fibers, but proper nutrition. So to have good results and gain muscle mass fast, it is essential to maintain a special diet, directed to hypertrophy.

The menu of who does weight training is not the same who aims only to lose weight. After all, to make up for an intense workout, there is a greater demand for certain nutrients, especially protein. Ideally, you should consult a nutritionist to guide a balanced diet, especially created to gain muscle mass fast, and respecting the particularities of your metabolism.

Rest

Many people end up training at a frequency higher than the recommended, thinking that this will help you gain muscle mass fast. This is a big mistake, because, in fact, muscle growth occurs during rest, not when the exercises are performed.

So sleep about eight hours a day is important, as a break. Thus, you will be giving time for the body to develop the muscles from the special diet.

Read this also :How to do plank variations

Importance of supplements to gain muscle mass fast

You can speed the process and gain muscle mass fast, and the best way to achieve this goal is by taking natural supplements. In the first two weeks, you will start to notice the development of your body.

you can buy some good quality supplements at discount from here : best muscle building supplements

Discipline is essential

With or without natural supplements, you can not gain muscle mass fast without much effort. This is true for training in the gym with right fitness gear including steppers, bikes rowers etc and to follow the diet and sleep hours that your body requires. But if you follow the three hypertrophy tripod bases and, moreover, consume natural supplement, you will see the results appear much earlier than you thought.

Healthy Tips to Gain Muscles

Regardless of whether you’re male or female, you constantly needed your body in an ideal shape.

I mean, when I look my ideal “Dwayne Johnson” aka The Rock I wonder how this guy builds a giant body that perfects from all angles.

His legs, chest biceps all are in perfect shape.

To gain muscles, you need to be patient and work hard like never before.

I had a thin body till goes to 20. Lack of money has always been a hurdle in my life. I mean to build muscles you have to spend good bucks on the gym and your diet.

But as soon as I turn 22, I had a nice job then I took a pledge now it’s my time. I spend every possible penny and hard work for my health and build muscles no matter what.

Question for you
How to build muscle?

In this article, I am going to share with you some proven tips that help me to build muscles in less than a year.

Let’s dig down in the muscle-building strategy

Extreme Muscle Building Tips

1. Observation

Everything in the muscle building, the first step to understand your current structure of the body.

There may be possible 3 cases:

• Skinny
• Fat
• Between in some point.

Congrats if you’re body lands in the third option because you need to work less hard comparatively from those who have a skinny or fat body.

Gym, diet, routine is completely different for each of the body types.

2. Increase the calories consumption

To build muscles, you ordinarily invest more time in the gym and lift heavy weights. Your body burns calories faster than you think.

You need to increase calories. But it doesn’t mean eat any junk food.

You need to provide high protein-rich food to your body that helps in building muscle.

To calculate how much calories you need, click here. The calorie calculator measures calories based on your age, current weight, and height.

I will provide you the list of high protein food items and recipes in the latter part of this guide.

Please keep reading…

3. Gym

Before start workout, first, consult your gym trainer. They will tell you which exercises and how much sets you need to do according to your body type.

Some of the common muscle building exercise-

For upper body (For 1st week):

1. Bench Press

6-8 reps of 3 sets

Take rest of 2-3 minutes between each set

2. Rows

6-8 reps of 3 sets

Take rest of 2-3 minutes between each set

3. Lat pull-downs

8-10 reps of 3 sets

1-2 rest between reps

4. Incline dumbbell press

8-10 reps of 3 sets

1-2 minutes rest.

5. Dumbbell curls

12-15 reps of 2 sets

Take 1 minute of rest between sets

6. Lateral raises

10-15 reps in each 2 sets

1-minute rest between sets

7. Triceps Pushdowns

10-12 reps of 3 sets

1 min rest

For lower body: (First week)

1. Seated leg curls

8-10 reps of 3 sets

1-2 min of rest between sets

2. Leg Press

10-12 reps of 3 sets

Take rest of 1-2 minutes

3. Abs

10 sets of 8-15 reps.

1-minute rest

4. Deadlifts (Romanian)

6-8 reps of 3 sets

2-3 minutes rest

For upper body (week 2)

1. Seated cable row

8-10 reps of 3 sets

Take rest of 1-2 minutes between each set.

2. Dumbbell Bench Press

8-10 reps of 3 sets

1-2 minutes of rest

3. Dumbbell Flyes

10-15 reps of 2 sets

Take 1 minute of rest between

4. Barbell curls

10-12 reps of 3 sets

Take 1 minute of rest

5. Skull Crushers

12-15 reps of 2 sets

1-minute rest

6. Pull-ups

6-8 reps in each 3 sets

2-3 minutes rest between each set

For Upper body (week 2)

1. Seated Calf raises

10-15 reps of 4 sets

1-2 minutes rest in each set

2. Abs

x set of 7-14 reps

1-minute rest

3. Sqauts

6-8 reps of 3 sets

2-3 minutes rest

4. Lying leg curls

10-12 reps of 3 sets

2 minutes of rest between each set

5. Split Squats

8-10 reps of 3 sets

Take 1-2 minutes of rest

Note: These sections of exercise you need to practice 3-4 weeks in order.

Caution: Don’t try to lift heavy weights more than your capacity.

Question for you:

Do you need to consume any type of Protein/Creatine for building muscles?

There are many factors you need to consider before consuming any type of protein powder.

1. After practicing the gym for a month, your muscles get slowly ready for high calories protein.
2. Always consider your trainer before purchasing any protein.
3. Only buy trusted brands.

4. Take enough rest and sleep:

By practicing heavy workout, your muscles need a recovery. Otherwise, it may cause an injury and waste your entire efforts.

For an adult, I would recommend at least sleep of 4-6 hours.

5. Hike your protein needs:

To calculate how much protein you need click here

Muscles need quality protein to build. First, I will provide you the list of a good source of protein along with delicious recipes you can cook with them.

• Egg whites
• Oats
• Cottage cheese
• Milk
• Tuna
• Chicken breast
• Quinoa
• Greek yogurt
• Salmon
• Peanut butter
• Ezekiel bread
• Turkey Breast

Healthy Protein-rich recipes

1. Eggs (BAKED)

Required kitchen cookware: Toaster oven

Ingredients

• 3 egg
• 1 cup of spinach/tomato/onion.
• Pinch of any salt or seasoning
• 1 tbsp Parmesan cheese, shredded

Cooking directions

1. Take a bowl and beat 2 eggs
2. Preheat the toaster oven at 350 F
3. Add salt and seasoning
4. Sprinkle with cheese
5. Add spinach/tomato/onion
6. Pour into the baking pan
7. Bake for 15-20 minutes
8. Let cool before serve

Note: You can also bake this in other kitchen cookware like oven or microwave.

2. Roasted Salmon & Asparagus

Servings: 2

Required kitchen cookware: Toaster oven/Microwave/oven

Ingredients:

• 1 tsp olive oil
• 6 oz salmon, uncooked
• 2 tbsp Dijon mustard
• 1 tsp pepper, salt
• 10-12 trimmed and uncooked asparagus

Cooking Instructions:

1. Preheat your toaster oven to 450 F
2. Spread a layer of foil paper on the oven and spray some oil.
3. Place asparagus on half of the prepared dish; sprinkle with oil, salt and pepper. Place salmon on another half of dish.
4. Bake until asparagus and fish is tender, about 13 to 16 minutes.
5. Take out and squeeze some lime juice over it.
6. Add mustard to each plate to dip the asparagus in.

6. Monitor Progress

Building muscles doesn’t mean to eat food and practice gym like a mad.

It is very important to track your progress each week. Analyse how much progress should you make concerning gym time and calories consumption.

Conclusion

To quickly wrap up things for easy to remember-

• Step 1: Observe your body and take action.
• Step 2: Hike/Reduce your calories intakes according to your body.
• Step 3: Gym
• Step 4: Sleep more
• Step 5: Take protein