Gaining muscle fast requires a total commitment to training, nutrition and proper recovery. For your body to gain muscle, you must create a growth stimulus through proper training. But this is not always enough. Gaining muscle also means supplying the body with enough nutrients to not only repair damaged muscle, but build it denser and stronger for the next intense bout of training. By follow a few simple rules regarding training and nutrition, you can start gaining muscle in no time.
Step 1
Perform three full-body workouts per week. For example, do the workouts on Monday, Wednesday and Friday. On the other days you can focus on proper nutrition and emphasize recovery. This is the way current Ironman Magazine contributor and fitness writer Jonathan Lawson trained in the first four weeks of his "Size Surge" experiment with Steve Holman. He gained nearly 20 lbs. of muscle mass in 10 weeks.
Step 2
Focus on multi-joint mass movements such as squats, deadlifts and bench presses. These exercises engage the most muscle fibers and should make up the backbone of your mass-gaining program. Begin each workout with squats or deadlifts, which significantly increase your production of the potent mass-building hormones--HGH and testosterone. For other muscle groups, choose one multi-joint mass movement, such as barbell curls for biceps or dumbbell presses for shoulders.
Step 3
Do one or two working sets per exercise in HIT or high-intensity style, following one or two light warm ups. Take each working set to positive failure, meaning that you stop when you cannot perform another controlled repetition. Have a partner or trainer spot you to prevent injury.
Step 4
Use the nine to 12 repetition range to optimize hypertrophy or muscle growth. According to "3-D Muscle Building" by Jonathan Lawson and Steve Holman, this is the best range for enlarging muscle tissue.
Step 5
Follow each workout with a targeted muscle-building post-workout meal. This can be in the form of whole food, however, protein shakes are digested and assimilated far more quickly. The "Muscle Nerd" Jeff Anderson recommends 30 to 50g of protein, 100g of carbohydrates and 30g of healthy fat (flax seed oil or medium-chain triglycerides).
Step 6
Take in 20 to 30g of protein at each of five or six smaller meals throughout the day, to reach a total of approximately 1g of protein per pound of your body weight. This protein may come in the form of eggs, turkey, chicken, beef or pork. Whey protein is another useful and versatile option for pre- and post-workout or mid-meal snacks throughout the day.
Step 7
Increase your total caloric intake by at least 500 calories a day. Muscle mass does not appear out of thin air, and it requires eating more food, which your body will literally use as mortar to rebuild your muscles following intense exercise.
References
- "3-D Muscle Building"; Jonathan Lawson and Steve Holman; 2006
- "Optimum Anabolics"; Jeff Anderson, CQC; 2007
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