Exercise and sports are two of the best ways to gain muscle fast. There are other modalities as well. What you should know about gaining muscle fast is that the muscles you use the most tend to get bigger and stronger, while the muscles you use less get weaker and smaller. What are the best tips to gain muscle fast?

  1. Calculate how many calories you need to build a bigger physique. The calories you need to grow really depend on your current weight, your age, and your gender. If you lead an active lifestyle, it will also affect your calorie intake needs. The equation for this is simple: What is your current weight? Multiply that by 20. So if, for example, you weigh 130 pounds, multiply that by 20 and you get 2,600. That’s how many calories you need to start building muscle. That is a considerable number. You may be surprised that you need food intake with that many calories.
  2. Jump-start your muscle-building program by exercising your large muscle groups. You’ll want faster and bigger muscle gains, and the best way to do that is to start your muscle-building process with a bang. In this case, work on the large muscle groups first, such as the chest, back, and leg muscles. Engage these muscle groups in your exercise routines at least once a week. Along the way, your muscles will increase their tolerance to lifting weights. Shock your muscles by regularly changing the weights you lift. When you started your first week of training, you may have used 100 pounds when doing your bench press. You can build muscle fast if you add 10 pounds to it in your second week of training. Add 10 pounds each week for the next few weeks of your muscle-building workouts. Apply this measurement for each exercise on the other parts of your body. This technique is called progressive training and it ensures that your muscles do not stagnate. It’s a training strategy that keeps your muscles growing. Every week, you will see yourself grow.
  3. Regularly change your exercise routine. Your training may consist of working on two body parts three times a day. You can change that by training one body part every day for six days a week. On Mondays, you could be working on your chest and biceps, and on Wednesdays on your back and triceps. You can change that to chest and triceps on Mondays and back and biceps on Wednesdays. As your exercises put more stress on these muscle groups, they force your body to build more muscle.
  4. The partial lift is a good idea. Do you lift weights for 3 sets to the end? You can do this with a partial lifting technique of doing 1/3 of the weight on the first set, 2/3 on the second set, and doing full lifts on the third set. Reverse your loading progression where you lift more weights in the first set and less in the second and third sets.
  5. Take muscle enhancers and muscle building supplements. Incorporate nutrition into your muscle building program. Examples of supplements you can take are creatine, protein, and glutamine. Not that you have to rely solely on supplements for your muscle building nutrition, but you can use them to augment your diet.

It takes time to build the muscles that will make you look good. Despite these tips for gaining muscle fast, expect to gain 5 to 10 pounds of muscle each year as healthy progress. Build muscle fast with the right exercises, nutrition, and lifestyle so you can achieve the lean, attractive physique you want.

5 simple training and nutrition tips to gain muscle fast

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