A lot of people think that in order to gain muscle you have to hit the gym everyday and that the more you train the more you’ll gain. NOT TRUE. If you want to build muscle fast then there are some things you’ll need to know about what to do, but also, what not to do. Follow these three points and you’ll pack it on in weeks.
First of all, to build muscle fast, you have to eat – A LOT. Okay, pretty obvious, but you can’t just go and eat a lot of anything you know! You should be taking in around 20 calories per lb of body weight everyday, consisting of lean protein (chicken, tuna, egg whites), complex carbs (pasta, rice, wholemeal bread), and essential fatty acids (nuts, flaxseed oil, sunflower oil). You have to eat 6 times per day – I would suggest 40g of protein, 60g of carbs and 10g of EFA at every meal as a starting point.
Secondly, you need plenty of sleep if you are to build muscle fast. Did you know that you don’t actually build muscle in the gym, but you do so in your sleep? While you’re sleeping, your body is healing your broken muscle fibers (from your last workout) and making them bigger and stronger than they were before. At least 8 hours sleep is essential every night.
Thirdly, training. If you want to build muscle fast then you’ll need to train to make sure you gain muscle and not just fat. You should train with free weights that are heavy for YOU. Perform each exercise once per week and make sure you’re hitting every muscle in your body once per week. Do 6 sets of 8 reps per exercise (by the 8th rep you should barely be able to lift it – if you can’t, don’t worry, but give all your effort to burn out the muscle).
Follow these guidelines and you’ll build muscle and bulk up in no time. Give it a few months and people will barely recognize you!