To add muscle in one month, set a realistic goal. There is only so much muscle you can add naturally, but with proper training and supplementation, you can see results. You will need to follow a healthy, high-protein diet that will help you grow muscle. To meet your daily requirements, supplement with protein powders or bars and include creatine to maximize the amount of muscle you can gain in four weeks. Cardio exercise should be kept to a minimum to make sure to not burn the energy you will need to grow.
Step 1
Keep your body fed. Take in 1 to 2g of protein for every pound of body weight per day. To do this efficiently, eat smaller, healthier meals throughout the day. Every meal should contain a serving of protein from a source such as lean chicken, meat, or fish, low-fat cottage cheese, healthy carbs such as whole grains, sweet potatoes, vegetables and healthy fats from olive oil, nuts, seeds and avocados. When you cannot prepare a full mull, meal drink a protein shake, but read the label to ensure that the pre-made shake you select is not high in fat or sugar.
Step 2
Take creatine. Creatine is a naturally occurring amino acid that is used to help create energy. Creatine supplementing gives you muscles more energy during a workout before fatigue sets in. According to Gain-weight-muscle-fast.com, take 5g of creatine per day after your workout.
Step 3
Keep your weight-lifting routines simple. Lower your rep range to fewer than eight reps per exercise. The weight you lift should be heavy enough that the last rep is the most difficult and you cannot do any more in that set. This will ensure that you are using a weight that properly overloads your muscles to the point that it will force your muscles to grow. Do each body part once every five to seven days to sufficiently rest each muscle group from heavy lifting.
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