How to Gain 50 Pounds of Muscle in 3 Months

Man lifting dumbbells
Man lifting weights at gym (Image: Jupiterimages/Stockbyte/Getty Images)

Adding 50 lbs of muscle in three month would mean you will need to add roughly four pounds of muscle every week for twelve consecutive weeks. This feat may not be possible for everyone naturally. Your body is limited by genetics in the amount of muscle it can add to its frame. Adding muscle to an already muscularly developed body can be even more difficult. However, a person who is new to resistance training or who is naturally thin with little muscle can make significant gains with the correct training and diet regiment. If you are new to lifting, and you are diligent, you might be able to add 50 pounds of muscle in three months

Step 1

Do only four to six repetitions, or "reps," in each set. According to Muscle-Building.com, the weight should be light enough that you can do it four times but too heavy to lift more than six times. A muscle will grow when it is overloaded with a heavy weight that forces it to adapt by growing stronger and larger. Staying in a low rep range with such heavy weight will ensure you overload your muscles enough to stimulate new growth as your body attempts to prepare itself for the next time it finds itself faces with the same task.

Step 2

Rest two to three minutes between sets. Do only six to nine working sets per body part. Resting for two to three minutes will give your body the time it needs to recover in between sets, and six to nine sets will make your muscles work enough, without overtraining them. Overtraining can lead to fatigue and muscle loss. Your exercise routines should be intense and no longer than 30 to 40 minutes.

Step 3

Minimize testosterone loss. While you are trying to add muscle mass staying away from things that can lower your testosterone is extremely important. Testosterone is the hormone responsible for overall muscularity strength and muscle mass. During the three months abstain from alcohol and get enough sleep. Failing to do either can result in lower levels of testosterone. You need every advantage in your training and lack of sleep and alcohol will only hamper you.

Step 4

Take in at least one and a half to two grams of protein per pound of body weight per day. According to the fitness website My Personal Trainer, a person who is very active and participates in resistance training will need more protein than someone who is sedentary. Make sure to consume enough from sources such as meat, poultry, eggs, dairy and fish. Protein is critical to the muscle recovery and rebuilding process that occurs after heavy lifting.

Step 5

Consume 5 g creatine monohydrate every day for three months. The website Build Muscle and Gain Weight Fast Guide suggests that creatine is responsible for providing your body with a backup for ATP, which is your body’s initial source of energy. ATP is quickly diminished through heavy resistance training. When this happens it turns to your creatine stores to replenish itself and provide more energy. Supplementing with creatine will help you offset muscular fatigue, giving you more energy to train harder and gain strength. It also draws water into your muscle cells, enlarging your muscles and making them feel fuller.

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