There are a few things that you can do to gain muscle fast. The first thing to remember is that to gain muscle fast you need to take care of your diet, you need to train correctly and finally you need to rest very well so that you can make the most of those workouts. There are more and more people who are choosing to eat a plant-based diet. Also, there are more people every single day that care about sustainability and our planet’s future. Luckily, there are some fantastic plant sources of Omega-3 fatty acids.
In the last article I pointed out that most people do not use weight lifting as a form of exercise although it is critical to do this instead of just cardio to help drive up your metabolism. There are a few problems though.
Most people as they try to gain muscle fast make the critical mistake of overtraining while also not eating and resting enough.
So lets look at the proper way for eating, resting and training to maximize gains and minimize overtraining in your quest to gain muscle fast.
Eating to Gain Muscle Weight Fast
Eating to gain muscle is critical. Every time that you work out you are going to be breaking down that muscle and you need water and protein to rebuild your muscle bigger and better to handle higher weights. Most people eat very little protein and lots of carbohydrates, especially grains and other white carbs instead of colored vegetables.
The best way to eat is as I have mentioned lots before is to have 6 meals a day. These meals are made up of getting all of your claories in one day and then break that up into six small meals. This means that your meals are a lot smaller than you may be used to.
The next thing to worry about is the amount of protein in each meal.
Eat 20 grams or so of protein in each meal and then over time if you get really serious about becoming a serious bodybuilder then you would take this protein up to 30 or even 40 grams of protein in a meal.
20 grams of protein by the way would be something around half a chicken breast or 2 to 3 ounces of meat.
Lastly remember that if you are taking in this protein that you can not just substitute by eating a giant steak instead all at one time.
Your body can not process that much protein at once and you will just pass it unused. With the price of steak and chicken we may as well be making the most of it instead of wasting it.There are more and more people who are choosing to eat a plant-based diet. Also, there are more people every single day that care about sustainability and our planet’s future. Luckily, there are some fantastic plant sources of Omega-3 fatty acid.
Resting to Gain Muscle Fast
Rest is also critical when trying to gain muscle fast. You need to make sure that you are sleeping well and not being affected by stress as these two things are the really important actions to gaining muscle after a tough workout.
As you may or may not know the workout that gets you strong is only the fiest part of gaining muscle. The only time that your body actually recovers and gains muscle back is during the night when you are sleeping.
If you get lots of sleep then your muscles will heal, if you sleep poorly or not enough then your body will not recover fully and your body will become overtrained easily.
Stress also is a roadblock to muscle gains. Your body is not going to recover from a stressful workout if you are not allowing yourself the recovery period.
Stress causes your body and muscles to be tight and the tightness of the muscles is a primal reaction that allows you to react quickly to the various dangers that our caveman background was preparing for.
So eliminate stress wherever you can.
Training to Gain Muscle
OK, I saved the biggest until last. To really gain muscle fast you of course need to workout smart and get the most out of your muscles without over-training.
Have you ever looked at a construction worker? They tend to be big with muscle and fat but considering how much they lift they are not huge as bodybuilders.
The best way to build muscle is not to just lift a lot of throughout the day but instead you need to lift a lot of in a short period of time.
Even most people training in gyms do not realize this as you will see guys doing set after set with long rest times between sets.
I can tell you that the best way to workout is to warmup your muscles and then do sets to failure. Going to failure means that you are doing a set of 10 reps or so and that at the end of that set you have nothing left to lift with.
After you have a couple of months of working out like this you will be able to use advanced strategies like stripping weights, pauses, and supersets but at this point just try to make sure that you need a spot on that last rep or two.
As far as number of sets try to do two sets to failure for two exercises in each muscle group. This means that for back for example that you would do lat pulldowns for two sets to failure and the two sets of seated rows to failure.
Using this lifting strategy should also make your workouts much quicker than you would expect. Your workouts should not last more than 45 minutes total.
Whole Strategy to Gain Muscle Fast
So her you are a total strategy to gain muscle fast. As you can see there are really only three things to be aware of. Arnold Schwarzenegger once said that gaining muscle was 99% mental and I have to agree.
If you are not only aware but have conviction in your actions when it comes to getting the right amount of rest, eating the right foods at the right times and training like a superstar for your body then you are going to gain muscle fast.
[…] lean muscle and shred fat, a healthy diet rich in protein is an important part of your cardio and routine. And the harder you lift and work out, the more you need to replenish those proteins quickly […]