Gaining muscle is the goal of many people who are considered hardgainers. As the name indicates, these people have a hard time putting on weight. If you fall into this category, or if you play a sport and you want to bulk up, there are several tips you can take into consideration when trying to gain muscle quickly.
Caloric Intake
When you want to gain muscle quickly, you need to eat more than you are accustomed to. Determine your daily average intake and add 500 calories to it. Use an online source like The Daily Plate to track your calories (see Resources).
Food Choices
Although it might be tempting to nosh on cheeseburgers, French fries, ice cream sundaes and other decadent, high-calorie foods, you should take the healthy route when bulking up. Stick with muscle-building staples like lean beef, chicken breasts, whole grains, eggs, fruits, vegetables, low-fat dairy, nuts and oils. These foods are high in quality calories and are good sources of protein, carbs and healthy fats.
Multiple Meals
Instead of following the three-square-meals-a-day plan, eat a meal every two to three hours. This will give you sustained energy levels, keep your muscles constantly supplied with nutrients and also make it easier to reach your increased calorie needs. Create meals that are balanced with protein and complex carbohydrates. Tuna on whole bread with lettuce, tomato and an apple is a meal example.
Compound Exercises
Compound exercises involve more than one joint and more than one muscle group being activated at the same time. Isolation exercises, on the other hand, involve only one joint and "isolate" a single muscle. If are serious about gaining muscle quickly, stick with compound exercises that recruit the maximum amount of muscle fibers. Bench presses, deadlifts, squats, chin-ups, bent over rows and dips are examples of these.
Weights
When lifting weights, work your muscles with the heaviest resistance you can handle. Start your sets off with a moderate weight that you can do for 12 to 15 reps as a warm-up. After that, go as heavy as possible and aim for eight to 12 reps. To insure you reach your rep ranges, have a spotter on hand to assist you.
Rest
Not resting your muscles can lead to over-training and open you up for injuries. Never work the same muscle group with less than 48 hours rest. Also, make sure to get enough sleep. It is during sleep that your muscles are actually recovering and growing. According to the Centers for Disease Control, adults should get seven to nine hours of sleep per night.
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