Building muscle not only boosts your self-confidence, but it also boosts your functional abilities. This is felt in both sport activities and daily life. As an added bonus, added muscle leads to an elevated metabolism which can keep your weight under control. The path to achieve fast muscle gain involves more than the gym. You also have to pay strict attention to your diet. After all, food gives you the raw materials needed for muscle growth.
Step 1
Stock up on foods that are quality sources of protein, carbs and fats. Protein is used for muscle repair, carbs are used for energy and fats are used for the production of testosterone -- a muscle-building hormone. Choose foods like fruits, vegetables, lean beef, chicken breasts, eggs, nuts, seeds, olive oil, beans and whole grains.
Step 2
Graze throughout the day to keep your energy levels elevated, metabolism lifted and muscles supplied with nutrients. Create meals that contain a portion of protein and eat every two to three hours. A broiled chicken breast with steamed brussels sprouts and brown rice is a meal, for example.
Step 3
Wean alcohol out of your diet. Excessive alcohol intake not only makes your muscles weaker, but it also compromises your testosterone release, according to the American Council on Exercise. Drink water as your sole beverage to keep your muscles and body well-hydrated.
Step 4
Spend your workout time doing compound exercises. Do not waste time with isolation exercises which only work one muscle. They have a time and place when it comes to exercise, but they will not cause fast muscle gains. Compound exercises, on the other hand, work more than one muscle at a time which does lead to fast gains in size and strength. Perform exercises like bench presses, overhead push presses, bent-over rows, dips, squats and deadlifts.
Step 5
Lift heavy weights to build big muscles. Use a resistance that allows you to only perform eight to 12 repetitions. Have a spotter assist you to ensure that you make your last few reps.
Step 6
Consume a post-workout shake once you are done lifting. Mix up fast-digesting nutrients in a shaker cup like grape juice and whey or egg white protein powder. Drink it immediately after your last set.
Step 7
Choose sleep over partying in the late night hours. During sleep, your body gets a chance to recharge, and you also release key hormones that are used for rebuilding. The Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep a night.
Tips and Warnings
- A post-workout shake will quickly shuttle nutrients into your muscles to start the rebuilding phase. The grape juice puts back stored carbs, known as glycogen, and the protein works specifically on muscle fiber healing. If you are skinny, it is a good idea to increase your caloric intake. Add 250 to 500 calories to your current intake to promote weight gain.
Things You'll Need
- Shaker cup
- Grape juice
- Whey protein powder
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