How To Gain Muscle Mass Fast!

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How To Gain Muscle Mass Fast! 

 

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Almost everyone in the gym is looking for how to gain muscle fast. Whether you are seeking to look your best at spring break or just want to see immediate changes, there’s a way. Different factors may be keeping you from achieving that muscle you want. These factors include bad diets to environmental estrogens that throw off your testosterone to estrogen ratios. Here are some easy steps to take to get big!

 

1. Eat, eat a lot!

You are now going to stop worrying about every calorie as if you were a college cheerleader. On a mass-gaining program, you must eat. Add MORE protein to gain muscle fast. You need an average of between 0,8-1.3 grams of protein per 1 lbs of your LEAN body mass per day to get muscle. Also remember that any legal prohormone cycle will be wasted if it’s not accompanied with enough protein! You should use various sources of protein like:

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Red Meat: Beef, steak, pork, lamb, duck, deer…
Poultry: Chicken, duck, turkey, quail…
Fish: Salmon, tuna, tilapia, mackerel…
Eggs: Chicken or ostrich
Dairy: Greek yogurt, milk, cottage cheese

Nutrition is just as important as training when training to get muscle. Eating your body-weight in lbs x 20kcal should be sufficient to gain muscle fast without packing on fat. That’s 3000kcal/day at 150lbs. Eat a Post-Workout Meal. Make sure you have sufficient protein and carbohydrates to fuel your muscles from the damage in the gym for anabolism. Snack As You Go. Nuts, protein shakes, Greek yogurt, dried fruit, etc….

 

2. You must master resting.

I know there’s this urge to do this and that and this after every workout, but for a mass building program, you have to accept that cardio consists of changing channels with the remote. If you don’t sleep eight-plus hours a night, it’s going to impact your mass gains. Many famous bodybuilders have advocated the “muscle nap,” a long nap in the afternoon to simply gain muscle. Remember, you grow while you rest, playing football or basketball are not rest!

 

3. Stick To The Free Weights When Looking To Get Muscle.

By using free weight you are also building your stabilizer muscles. This means more muscle stress pullup_backand essentially more growth. Strength gains made on machines typically doesn’t transfer to free weights; lack of stabilizers means lack of balance and control. Perform Compound Movements/Exercises When Looking To Gain Muscle Unless you have a solid foundation, isolation exercises shouldn’t be your focus. When starting a routine is better and more efficient to work muscle groups together.

Instead of Bicep Curls: Pull/Chin ups, Barbell rows
Instead of Tricep Extensions: Bench press, Dips, Overhead Press
No Legs Extensions or Smith Machines! Squats and dead-lifts are beyond words better!

 

4. Bulking programs have very few movements.

Well, let’s put it this way: Good bulking programs have few movements. When I had my most success with mass building, the number of movements I use is always around seven or eight, total. Learn to love them! Although people have gained amazing mass on lower reps (1-5), the load needed to gain mass on a low-rep program is difficult for most people (and mortals). So, until you can handle a 400-pound bench, a 500-pound squat, and a 600-pound deadlift, you’re going to need reps to bulk up. There’s something magical about mass gains around the 5-10 rep range and the last century of strength enthusiasts will bear this out, too.

 

5. Never do fewer than ten reps in the back squat.arnold-squats

There are people that can ignore this advice (powerlifters mainly), but for the bulk of the population this is wise advice. Each and every time you load up the bar on your back, get ten reps in. It gives you your needed time under load and it seems to stimulate the whole body, along with the appetite!

 

6. Nail your rest periods.

Few beginners know the answer to the question, “How long do you rest between sets?” The correct answer is, “It depends.” An advanced lifter might take a year to recover from a record lift while a new lifter is recharged and ready to go literally seconds after doing a machine movement. For mass building, think “around” three minutes for the squat and bench and 90 seconds for the other movements. Again, your mileage may vary.

 

7. Leave one or two in the tank.

In nonlifter’s terms, always finish a set knowing you could have done a few more reps. We all love the images from Pumping Iron with all the forced reps, but for most guys who need mass, well, you just aren’t there yet. It’s better to get an additional set or two than it is to roast on exercise.

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8. Pamper yourself (sort of)

This is definitely old school advice, but “save yourself” on a building program. Wear extra clothes so your body doesn’t have to use resources to stay warm. Park closer. Find shorter routes to everything. Sit more. Remember, this isn’t a lifetime plan but a short, focused, fiery attempt to gain mass.

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