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How to Gain Weight – Build Muscle Mass Fast
Look, if you’re looking to gain muscle mass, there are so many options out there. You can chase your tail, trying out every new “fad” supplement and “secret” technique for gaining muscle, or you can just educate yourself on WHAT REALLY WORKS. Learn the basics, follow them well, and you’ll soon be adding that muscle you’ve been struggling to gain for so long.
First we’ll take a look at the best workout routines for gaining muscle mass, as TRAINING is the key to building muscle. Next, since muscle will only grow when you feed it properly, we’ll look at nutrition. What should you eat and how much should you eat to gain muscle mass? These questions will be addressed. Finally, we will cover an often overlooked, but ESSENTIAL element for building lean muscle mass: RECOVERY. If you don’t rest properly, you won’t earn. PERIOD.
When you take care of these three elements, you’ll be well on your way to gaining pounds of muscle. So let’s start…
STEP 1: How to Gain Weight – Workout routines to gain muscle mass
You may have seen any number of pro bodybuilder routines in “muscle” magazines and you may be thinking that to gain muscle you need to spend HOURS in the gym, hitting every part of the body from every different angle.
This couldn’t be further from the truth.
The fact is, you will experience your greatest gains doing simple, compound movements with HEAVY weights. These exercises activate most muscle fibers and force your body to release testosterone and growth hormone to elicit an anabolic (muscle building) response.
So let’s look at an example routine for beginners:
After a ten-minute warmup (do some bodyweight squats, some pushups, and some easy pullups), do:
- Deadlift – 4 sets of 5-8 reps
- Military press (with dumbbells or barbell) – 4 sets of 5-8 repetitions
- Weighted Pullups – 4 sets of 5-8 reps
Rest – At least one day
Warm up again, then do it
- Squats – 4 sets of 5-8 repetitions
- Incline dumbbell press or weighted push-ups with feet elevated (use rings, suspension trainers, or explosive straps for more challenge) – 4 sets of 5-8 reps
- Bodyweight row (lift feet, grab a bar and pull yourself up. Use weight for more difficulty) – 4 sets of 5-8 reps
Now that we have an idea of WHAT TO DO, let’s now look at what to eat to fuel the muscle growth that is triggered by these exercises…
STEP 2: How to earn Muscle mass: what to eat?
You have to eat A LOT. Experts recommend eating 20 times your body weight in calories.
- So if you weigh 150, try to eat around 3,000 calories a day.
Protein is also important, but you don’t have to go crazy: simply 1 to 1.2 grams per kilo of body weight is sufficient.
Good fats (olive oil, fish, nuts, etc.) are also important, as they help form anabolic hormones and stimulate the muscle growth process. Try to get 20-30% of your calories from fat.
Don’t fall into the “zero carb” trap, either. Try to avoid fine, white carbohydrates and eat more complex carbohydrates such as brown rice, oatmeal and quinoa. 2-4 grams of carbohydrates per pound of body weight is a good range to aim for.
Distribute your meals
Try not to go without eating for more than 3 hours: divide your consumption over 5-6 meals a day.
STEP 3: Recovery – The missing link in gaining muscle mass
Here’s the thing: You don’t grow while you exercise. Grow while you are recovery.
To that end, exercise no more than 3-4 times a week and none of your workouts should be longer than 45 minutes.
Here are some other keys:
- Make sure you get 8-10 hours of sleep a night
- Take a week of “retreat” every 5 weeks or so, where you reduce the intensity
- Take a FULL week of rest every two months, to give your body time to regenerate
Now you know about weight gain – you have a good idea of what type of workout to do at the gym to help you gain muscle fast. You also know how much to eat and how much recovery is EXTREMELY important.
Now all you have to do is get busy and start adding all the muscles you want!
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