Muscle growth occurs when additional muscle fibers are activated by the body in response to increased stimulus on a working muscle. Weight training is the most efficient method of increasing active muscle fibers. To increase muscle mass as fast as possible, your body needs proper nutrition and adequate recovery time as well. While building muscle requires dedication, the end result of doing it properly can be a healthy body and a muscular physique. Consult with your health care provider before beginning any new activity.
Step 1
Create a weight training program that features mostly free weight, compound exercises. Compound exercises require multiple muscles working together to move the resistance. According to Vince DelMonte of Bodybuilding.com, you should include one compound exercise per major muscle group. Good examples of compound exercises are squats, incline presses, and dead lifts. DelMonte states that you should emphasize lifting heavier and heavier weights, and aim for a 5 percent increase in strength per week.
Step 2
Find a workout partner with similar goals to your own. A workout partner can provide the important safety measure of spotting you while you lift. Also, your workout partner can compete against you for results, which can increase the intensity of your workouts. DelMonte states that a high level of workout intensity is important for building muscle mass quickly.
Step 3
Consume six to seven small meals daily. The meals should include a protein source, such as beef, pork, eggs, fish or chicken. The meals should also include complex carbohydrates and healthy fats. Complex carbohydrates provide sustained energy for the working muscle. Good examples of complex carbohydrates are whole grains, pasta, potatoes and fruit. Foods that include healthy fats are avocados, peanut butter and salmon. Adjust your dietary intake by weighing yourself twice weekly. If, after a given week, you are not gaining weight, add approximately 500 calories to your diet. Also, according to Donald Hensrud,M.D., of the MayoClinic.com, you should eat a meal after you workout that includes protein.
Step 4
Take creatine monohydrate as a dietary supplement. According to bodybuildingforyou.com, creatine helps to increase strength and energy during a workout. Creatine helps to regenerate ATP, which lowers lactic acid and increases strength and stamina. Bodybuilding.com goes on to state that new users of creatine can experience quick weight gain.
Step 5
Sleep seven to eight hours each night, as advised by the MayoClinic.com. Lack of sleep can hinder physical performance. Also, after a workout with weights, the body needs adequate time to recover. Much of the recovery process takes place during sleep, when the body is least active.
Tips and Warnings
- If you are not happy with your progress in gaining muscle mass, consider consulting with a personal trainer.
- If you experience excessive pain or discomfort during a workout, stop immediately. Continuing your workout may cause injury.
Things You'll Need
- Creatine monohydrate
- Dumbbells
- Barbells
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