The quickest way to gain muscle mass is to pay strict attention to dietary and training strategies that promote muscle building (anabolism) and limit muscle wasting (catabolism). Gaining muscle mass requires creating a growth stimulus in the gym, then supplying enough nutrients for your body to rebuild muscles bigger and stronger. If your goal is to gain muscle quickly, you will need to train very hard and eat a lot of calories. With a few simple guidelines, anyone can gain muscle quickly. For example, Jonathan Lawson, in his Size Surge experiment, gained approximately 20 lb. of lean muscle in 10 weeks without the use of anabolic steroids.
Step 1
Increase your total daily calories by at least 500. You may need more if you have a fast metabolism and/or are a "hard gainer," someone who has difficulty putting on weight. Divide these calories into five to eight smaller meals, two or three hours apart. This frequent feeding strategy allows your muscles to stay in a state of anabolism all day long. Aim for about 1 gram (g) protein per pound of body weight. Each meal should include lean proteins, low-glycemic carbohydrates and healthy fats.
Step 2
Perform three full-body workouts per week, focusing on the compound mass movements, which engage more muscle fibers than any other exercise, according to the Jonathan Lawson, author of "The X-traordinary Size Surge Workout." For example, train Monday, Wednesday and Friday. Begin Monday and Friday workouts with squats, which produce an anabolic surge of testosterone and growth hormone. On Wednesdays begin with deadlifts. Follow these anabolic exercises with compound movements for all of the major muscle groups--for example, bench presses for chest, pull-ups for back, dumbbell presses for shoulders, decline close-grip bench presses for triceps and barbell curls for biceps.
Step 3
Use a range of 9 to 12 reps on each exercise. According to Lawson and Holman, this is the hypertrophy or muscle growth rep range. Perform each set to positive muscle failure, meaning you cannot complete another controlled repetition. Always use a spotter to ensure safety. Be progressive and add weight incrementally as strength increases. This forces the muscles to constantly adapt to new stressors, causing them to increase in size and strength.
Step 4
Train in HIT or high-intensity style. This means using one or two working sets per exercise. For example, begin with two warm-up sets, using 50 and 80 percent of your working set weight. Then do one or two working sets with the maximum amount of weight you can handle for 9 to 12 controlled repetitions. HIT training means working as hard as possible over a low volume of sets. For experienced trainees, simplifying workouts by decreasing volume often leads to a sudden muscle growth and strength surge.
Step 5
Time nutrients properly to create an anabolic response to exercise. For example, take "Muscle Nerd" Jeff Anderson's advice and consume a post-workout shake with 50 g whey protein, 100 g high-glycemic carbohydrates and 30 g healthy fat from flaxseed oil or medium-chain triglycerides. Another excellent opportunity to focus on nutrient timing is immediately before bedtime. Another protein shake including 30 to 50 g protein and 15 to 30 g healthy fat will give your body a ready supply of needed amino acids during the fasted hours of sleep in order to maximize anabolism and minimize catabolism.
Step 6
Add a few supplements to your program to speed up results. A weight-gainer powder can help you get all your meals in on a busy schedule. For example, have three weight-gainer shakes per day plus breakfast, lunch and dinner. Take 5 to 10 g creatine monohydrate immediately following your workouts, or in the morning on nontraining days. According to fitness expert Jerry Brainum's book "Natural Anabolics," creatine is the most effective natural supplement available. In addition, find a whey protein powder, which can be used as a midmeal snack, pre-bedtime shake or post-workout nutrition aid.
Things You'll Need
- Weight-gainer powder
- Whey protein
- Creatine monohydrate
References
- "The X-traordinary Size Surge Workout;" J. Lawson; 2010
- "Optimum Anabolics;" J. Anderson, CQC International; 2006
- "Homemade Supplement Secrets;" J. Anderson; CQC LLC, 2009
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