How To Gain Weight and Build Muscle Fast

 

  • If your goal is a bulked-up physique, you’ll need to put in the work necessary to acquire that profile. Unfortunately, there’s no gain without the pain. Quick fixes don’t work, especially if they’re the fad variety – i.e., take this supplement and gain five pounds of muscle in a week.
  • How to gain weight fast? This is the big question for hardgainers.

 

muscleTo gain weight and build muscle mass as quickly as possible, you’ll need to eat a very specific diet and follow a rigorous exercise routine that includes both strength training and aerobics. Still, bulking up typically isn’t a super-fast process … but it is possible for you to make some changes to your diet and exercise routines to see quicker results.

Eat Enough To Gain Muscle Mass

  1. You probably know the old formula: you need to cut 3,500 calories in order to lose one pound. Well, the converse is true, too: you need to add 3,500 calories in order to gain one pound. If your goal is a reasonable one pound every week, that’s approximately 500 extra calories every day.
  2. To gain weight, you’ll need to eat a lot – but be careful not to go overboard. If you consume more than that, it likely will get added to your body in the form of fat, not muscle tissue. Track your calories carefully and make sure you’re burning the vast majority of what you consume.

 

Don’t Bulk Up On Protein

bicepsYou may believe that a high-protein diet will enable you to gain weight and build muscle mass fast. That’s true, but most Americans already eat a high-protein diet, and you probably don’t need to add any protein as part of your extra calories.

If you get about 15 to 20 percent of your daily calories each day in the form of protein, that’s plenty of protein, since your body can’t store any extra. The rest of your diet should be made up of about 30 to 35 percent fat calories and 45 to 55 percent carbohydrate calories. Both carbs and fats provide quick energy for your cells to burn during hard workouts.

Design The Perfect Workout

It’s tempting to focus on the part of your body that you want to bulk up the most. However, you risk injury and worse, the chance to really build overall muscle, by working your abs, your chest and your arms at the expense of your other muscle groups.

When developing a program to build muscle, you should make sure to hit all the large muscle groups – from your legs up to your shoulders – twice or three times a week. Alternate days – you can group your legs with your core on one day, for example, and work your shoulders, arms and back muscles the next day.

In addition, you shouldn’t neglect aerobic exercise – in fact, you should aim to do half-an-hour of some sort of cardio workout at least five days a week.

How Much Muscle Will You Gain?

Your genetics and your own dedication to your training program will determine how much you can bulk up. Unfortunately, some people simply have the genetic predisposition for more muscle mass than others.

On average you can expect to gain about three pounds of muscle per month during the first month or two of following this program. After that, your monthly gains likely will decline slowly until you’re gaining one pound or less per month. However, those first few pounds of muscle will make all the difference in your looks and physique – expect people to ask whether you’ve been bulking up, and how you’ve gotten your results.

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