Building muscle mass occurs as a result of increased consumption of specific foods and pushing your muscles past their limits. Many people think that the key to gaining muscle is to work out harder, it's actually about working out smarter. A professional bodybuilder spends less time in the gym than most people, because he has found the formula for effective techniques that isolate each muscle group. Pros also limit the amount of aerobic activity they perform, because too much will cause your body to burn calories it could be using to build mass.
Step 1
Eat at least six meals a day that contain significant amounts of lean protein and carbohydrates. Ideally, shoot for 1 to 1.2 grams of protein for each pound of your goal weight. Don't eat junk food, but because you want fuel that is easily available for your body, eat simple carbohydrates like white bread. This is not to say neglect fresh and frozen fruits and vegetables, but in order to gain muscle fast, you need fast acting carbs. Drink a protein rich shake within 45 minutes of finishing a workout, so that your body has immediate access to fuel. According to the Mayo Clinic, drinking a supplemental protein shake following your resistance training can help your muscles recover faster. Avoid taking performance enhancing drugs like steroids, diuretics or stimulants. Although these drugs may indeed shorten recovery time and increase energy, the risks aren't worth it. In addition, research shows that the vast majority of performance enhancing drugs simply don't have a significant positive effect on the body.
Step 2
Lift an amount of weight that you are able to use for no more than 12 repetitions. Your goal here, believe it or not, is failure. Total muscle failure is exactly what will encourage your muscles to grow fast. Rest 30 to 60 seconds between sets and go right back into lifting, even when you feel the burn of lactic acid. If you cant get the weights past six repetitions, reduce the amount of weight enough to get to eight repetitions at total failure. Use a spotter with heavy weight, for quick weight changes, and also for lifting over your head.
Step 3
Do very brief spurts of aerobic work on the treadmill, stationary bicycle or elliptical trainer. Limit your aerobics to 30 minutes three times a week and use just enough resistance to bring your heart rate to 50 to 75 percent of your target heart rate. Don't overdo the aerobic work, because your body will go into catabolic mode and will steal fuel from your muscles to use as energy for the aerobics. Catabolism is the opposite of metabolism and causes the breakdown of muscle in your body.
Step 4
Change your workout routine every week. Muscles grow in response to both challenge and change. Change your aerobic days and use different exercises and increased weights to isolate muscle groups. Your workout should look entirely different from week to week in order to force muscle growth.
Step 5
Sleep at least 8 hours every night. Your muscles are broken down in workouts and grow in recovery. Sleep is your recovery and the amount you need is proportional to how intensely you are working out. In fact, if you feel like you need a midday nap on the weekend, it will add to your muscle growth. Proper amounts of sleep also keep you from breaking down your immune system with your demands, so you will be less likely to get sick. In addition, give yourself one day off each week from all exercise, but make it a different day each time to maintain your muscle's confusion and growth.
Tips and Warnings
- Carry water with you everywhere and drink it often. You will be sweating a great deal and need to replenish the water you lose in order to stay healthy.
- Check with your physician before starting any diet or exercise program.
Member Comments