gain muscle fast

Gain Muscle Fast

Whether you are male or female with colder weather coming there is no time better than now for you to gain muscle fast by following the fundamentals stated in this article.

Remember one thing here, the greater amount of lean muscle mass you have the higher resting metabolic rate you possess. This occurs because your muscle cells actually use energy for every movement meaning a higher caloric burn than fat cells which only do one thing – accumulate and take up space.

If you’re one who is concentrated on being as lean as you can be, then I can’t stress how good it is for you to change your goals for at least a couple months and focus on gaining muscle.

This is important as a principal to adding variety to your workout and training routines simply because our body has an incredible ability to adapt over time to whatever stress you put on it.

So even though you may think that doing a cross fit or intense bootcamp class two or three times a week should be your golden ticket then you have it all wrong. After a couple months your body is expecting these exercises and has made itself as efficient as possible to push you through it but it’s time for a change now.

Gain Muscle Fast: More Meals

With a focus on gaining muscle your diet should consist of eating several meals and snacks throughout the day. When your focus is on leaning out then often times this creates unfavorable results for your muscles because your diet has to be so strict that it cuts out any excess calories. On the hand with a focus on muscle gain, the more you feed your muscles the quicker they will grow. It’s really easy as that!

Let’s look at a sample meal plan for someone wanting to gain as much muscle as they can in just 6 weeks:

Meal 1:
4oz Chicken or Fish
4oz Broccoli or Green Beans or Spinach
12-18 Almonds

Meal 2:
4oz Chicken or Fish
4oz Broccoli or Green Beans or Spinach
12-18 Almonds

Meal 3: Pre Workout
2 scoops Scivation Whey with 8 oz Water
1 tsp Peanut Butter
3.5oz Blueberries
5g Primaforce Creaform

Meal 4: Post Workout
4oz Chicken or Fish
4oz Broccoli or Green Beans or Spinach
5g Primaforce Creaform

Meal 5:
2 Whole Eggs
3 Egg Whites
1/2 cup Mushrooms
1/2 cup chopped Green Peppers

Meal 6:
2 scoops Scivation Whey
4 tsp Peanut Butter

Gain Muscle Fast: Lower Repetitions

Training with lower repetitions and more rest is a very important fundamental for gaining muscle fast. What we’re looking at is for instance 6-8 repetitions per set maximum.

Your last repetition should be simply stated – almost impossible! In this case I would highly recommend that you have someone spot you so you can go as hard and heavy as you can. This is when it is a good idea to have a personal trainer on hand because they will also continually bring to your attention your form (that is if you have a good personal trainer!).

With higher power output this means that you can also give your muscles more rest time between exercises. So instead of resting for 30 seconds you can go on the higher end of 60-90 seconds.

The benefit behind this is that your body will have enough time to provide your muscles with the energy/nutrients they need to push you through your next set. Secret: professional athletes are known to go through periods with this kind of power training including longer rest periods.

Gain Muscle Fast: High Quality Supplements

Since we want to make sure that we are providing our body with all the essential vitamins, minerals, amino acids, and fatty acids for gaining muscle then including high quality supplements in your daily routine is a great way to make sure you are all covered. Let’s look at some of the absolute essentials…

High quality lactose and sugar free whey protein is a definite must for making sure you have enough protein and most importantly the essential amino acids which are used to build your muscle. One of the best in the market which just won the best new 2010 supplement award is Optimum Platinum Hydrowhey

Highly researched, tested and completely safe for muscle gain is creatine monohydrate. Creatine is a nitrogenous organic acid that provides energy to our muscles and helps with muscle recovery and growth. One of the most highly rated creatines in the market is AST Micronized Creatine

Another truly tested and safe supplement is BCAA. BCAA stands for branch chained amino acids and are the building blocks of muscle protein synthesis and recovery. A bonus is that it is great for also boosting your immune system which can really come in handy when you are training at your max. Without a doubt the most talked about BCAA supplement is SciVation Xtend.

Gain Muscle Fast: Conclusion

Although this article looks at the fundamentals of gaining muscle fast it’s not without merit that I bring up diet, lower reps and supplementation as a focus in this article. I’ve looked a thousands of training programs and consulted with trainers of pro athletes on this topic and it’s always surprising to see how many people forget about the fundamentals and have to continually remind themselves of that talked about in this article.

I invite you to revisit your training program regardless of your sex and work towards building muscle for the next several weeks. If you have any questions or feedback come up please leave a comment below, and I will promise to read them and maybe even write articles which go in further depth on your questions…