To 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.
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.
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.
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.