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How to Gain Muscle Fast

Last updated:  Sept 10th, 2016.  It is a well-known fact that muscles that are most used tend to get stronger and muscles, which you don’t use often, get weaker/smaller.

So, it is obvious that we need to make use of the muscles we want make stronger and bigger. Now, there are plenty of sports, exercises, and modalities that will pump blood in your muscles and make them grow bigger.

However, the question that remains unanswered is-“what is the best way to gain muscle fast that make people say “WOW!”? ” Here are some of the best tips to help you get larger and better-toned muscles in the smallest possible time frame:

how to gain muscle fast

Check out how to gain muscle fast with these easy tips…

1. Know the number of calories you need to grow bigger

Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20. If you weigh 130 pounds, that’s 130 x20 = 2600 calories daily. This might come as a shock if you’re not used to eating that much in a day.

2. Exercise big muscle groups to jumpstart the muscle building process

Studies show that training big muscle groups jumpstarts the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the leg, back and chest muscles.

As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.

Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week.

4. Alter your exercise routine

If you’re working out three times a day training two body parts, try to spread it to six days working only on one body part per day. If you’re doing chest and biceps on Mondays and back and triceps on Wednesdays, make it chest and triceps then back and biceps. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.

5. Do partial lifts

Instead of lifting all the way for 3 sets, do it only a third of the way on the first set, two thirds on the second and full lifts in the third. Reverse the load progression so you can lift more weight on the first set and less weight on the second and third.

6. Use the right muscle enhancers

There are several items men can take to increase the time it takes to gain muscle.  These include muscle supplements, protein, creatine and glutamine.  We’ll take a further look into each below.

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Supplements, obviously, are not meant to be your only source of nutrients. You can call them helpers because they fill the nutritional gaps. These gaps happen when you are not getting enough nutrients from your diet to coax your body into producing more muscles. Here are some of the well-known supplements easily available in the market:

Whey protein powder

This supplement is almost always a requirement if you want to build big, lean muscles, improve your performance, and lose body fat. Whey protein is an essential part of your muscle building arsenal. It is easily digested and absorbed by the body.

Casein protein

Casein is the twin brother of whey. It’s the other type of protein found in milk. Compared to whey, your body digests casein slower. Taking casein before bedtime prevents catabolism, protecting your hard-earned muscles from being converted to body fuel.

Creatine

Creatine is one of the most important recent discoveries in the field of sports supplementation. It increases the amount of energy supplied to your muscles so you can do more repetitions and lift heavier weights.

Branched-Chain Amino Acids (BCAAs)

Leucine, valine and isoleucine, together called as branched-chain amino acids are the most essential amino acids for repairing and building muscle tissue.

Glutamine

Glutamine is the most abundant amino acid in your body. It increases the amount of leucine in muscle fibers and decreases muscle breakdown. It has also been proven to boost the immune system.

One bonus tip:

Get Lean

You may think that this contradicts your goal of getting bigger, but this is an essential part in achieving your dream body. You have been eating and lifting heavily to build muscle mass during the first two months of your program, getting lean is now the next phase of your training. Along with bigger muscles, you may also have noticed stubborn fat around your torso, arms and legs. These deposits may have appeared during your mass gaining period because you had to eat insane amounts of food to grow bigger. You need to trim so you can show off those big, hard muscles that you’ve worked so hard for. Here are a couple of tips:

During your rest days, you can do aerobic exercises like running or walking. Doing aerobic exercise is the best way to lose fat. Just don’t do your cardio during weight training days or you may also be burning muscles.

Conclusion

Building muscles that look good will take time. Even when doing everything right, you should anticipate gaining only 5-10 pounds of muscle annually. If you stick to the suggestions mentioned above, you are definitely going to gain good and long lasting muscles in shortest possible time frame. Best wishes and have fun.

Check out this video for tips on how to gain muscle fast…


24 Responses to How to Gain Muscle Fast

  1. Ben Harms January 17, 2014 at 4:58 am #

    Your putting to much emphasis on the lock out on the bench. That’s how your
    gonna injure your arms. 

  2. v bee January 17, 2014 at 9:41 am #

    thanks man

  3. jaILSON ro cor January 17, 2014 at 11:48 am #

    i am from brazil i performed this exercices with intensit and i noticed
    improvements thanks for this videos

  4. peter drysdale January 17, 2014 at 5:42 pm #

    No military press?

  5. Stanimir Petrov January 17, 2014 at 9:12 pm #

    GOOD VIDEO

  6. basyir7 January 20, 2014 at 1:33 pm #

    put all the tension on the target muscle so dont lockout

  7. Oscar Dante January 21, 2014 at 5:58 pm #

    Good video man !!

  8. Joe Mccook February 19, 2014 at 12:39 am #

    Fair play mate ur a tank

  9. Chris Marcellano February 21, 2014 at 12:34 am #

    nice depth on your squat. not srs

  10. Eric Orozco February 26, 2014 at 12:53 am #

    Do ur squats lower than 90 degrees to get your hamstrings invloved. Sure u
    need to use less weight but you’re getting a better workout. More bang for
    your buck. If you can’t do pullups use an assisted pullup machine or do lat
    pull downs instead. 

  11. bruce dundon March 8, 2014 at 11:42 pm #

    I came home from jail 5 months ago and was benching 275 2 3 reps got there
    in 3 months from nothing came home took a month off then started hitting
    the gym heavy and now I got a whole gym not just a bench and dip bar and
    now I got protein and creatiene and now im hittin 225 4 or 5 times im
    getting weaker im getting bigger more cut but getting weaker idk what the
    problem is

    • Franky October 8, 2016 at 1:14 am #

      My brother had the same issue. He was over seas in the military. Worked out, stayed in shape. He took some time off when he got home and hasn’t been able to keep his body. A friend of his said it was the adrenaline of being over seas that helped. Could be the same for you. Prison could have helped your adrenaline levels stay peaked.

  12. yash Oulkar April 1, 2014 at 11:21 pm #

    How many years did you exercise to get that far?

  13. Gunbardo April 14, 2014 at 11:47 pm #

    So do I do the same exercises everyday that I go to the gym? What about
    other variations/exercises like leg presses, shoulder presses and such?

  14. Nesta Kennedy April 18, 2014 at 7:07 pm #

    After extensive searching, I’ve concluded it’s very difficult to be a
    muscle-y guy and make instructional videos without acting sickly macho.
    Great job on delivering a nice, normal video with good information!

  15. Mischa Schmittler May 1, 2014 at 12:48 am #

    lol the deadlift :D

  16. ankushx kakashi May 3, 2014 at 10:41 am #

    wat about reps and sets…?

  17. stewart gilbert May 9, 2014 at 4:26 pm #

    I’m no “form nazi” but your dead lifts and squats look half arsed. I
    thought that you had to bend your knees when you dead lift? And get lower
    when you squat? I’m not criticising just confused :/

  18. Sarunas Vaskelis May 9, 2014 at 6:03 pm #

    Exercises are good but your form is bad!! Are you joking?!! Deadlift is
    messed up, it’s neither Romanian nor regular you should push from your legs
    or do a proper Romanian… The squat is a joke, you have to go parallel to
    the floor:D the pull up, you cannot lock out especially if using a weight
    around your waist, bad for shoulders… Read a bit about stuff:D

  19. Nicky October 8, 2016 at 6:25 am #

    I totally agree that supplements definitely help out. But now I know some other key points to start doing. I was way off the the calorie input.

  20. Dylan October 10, 2016 at 8:14 am #

    Guess I need to start adding more weight everytime . That’s not something I’ve been doing. I hope this will really kick up my progress.

  21. Kevin November 7, 2016 at 2:41 am #

    I never heard of partial lifts but I will definitely start these this week at the gym…thanks for the tips!

  22. Kevin November 10, 2016 at 9:57 am #

    Casein protein before bed…something I didn’t know. Very helpful!

  23. Joan November 26, 2016 at 10:13 am #

    If you stop the supplement, will my muscle start to go away?

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