Anyone can gain muscle mass quickly. In fact, the human body is programmed to do it. All it needs is a growth stimulus, in the form of intense resistance training, and sufficient rest and nutrients for proper recovery. In theory it is very simple, yet why do so many fall short in their attempts to gain muscle mass? The key is to embrace training and dietary strategies that encourage anabolism or muscle-building, while avoiding pitfalls that lead to catabolism or muscle-wasting. Genetic factors limit muscle-building to some extent, however, everyone is capable of maximizing their own genetic potential. By following these guidelines you too can gain muscle mass quickly.
Step 1
Increase your daily caloric intake to no less than 500 calories above your maintenance caloric intake, which is the amount of calories needed to maintain your body exactly as it is. Online resources are available to calculate your maintenance level, then simply add 500. For hard-gainers, those who have trouble gaining weight, it may be necessary to increase your daily calories even more.
Step 2
Spread your daily nutrition out over five to eight mini-meals per day. Eating every two or three hours allows your body to avoid becoming catabolic. Going too long without eating causes the stress hormone cortisol to be released, wasting muscle tissue for energy. Take in lean protein, low-glycemic (slow-digesting) carbohydrates and healthy fats at each of these meals.
Step 3
Perform resistance-training workout three to five days per week. Beginners can gain a lot of muscle mass with only three full body workouts per week. However, more advanced trainees may want to focus more on specific muscle groups by targeting them over five workouts. Never train for more than 60 minutes because this is the point when cortisol production begins to peak, encouraging catabolism rather than anabolism, according to the "Muscle Nerd" Jeff Anderson.
Step 4
Get seven to eight hours of restful sleep every night. Muscle-building does not happen in the gym. Training actually causes muscles to micro-tear and breakdown. Muscle growth actually occurs while we are resting. During our sleeping hours the body secretes hormones that help to repair muscles. Try taking an extra protein shake with milk immediately before retiring to give your body a ready supply of amino acids for muscle repair during the night.
Step 5
Take a protein shake immediately after your training session. Follow the "Muscle Nerd's" advice and take in 30 to 50 grams of fast-digesting protein, such as whey, 100 grams of high glycemic carbohydrates, and 30 grams of healthy fats, such as flax seed oil or medium-chain triglyceride fats from coconut oil.
Things You'll Need
- Increased calories
- Meal plan
- Resistance-training
- 7-8 hours sleep
- Post-workout protein shake
References
- Optimum Anabolics; Jeff Anderson; CQC LLC, 2007
- X-traordinary Size Surge Workout; Jonthan Lawson and Steve Holman; Ironman Publishing, 2009
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