Nowadays, gaining muscle mass quickly is not just for athletes
and bodybuilders who must pack on the lean mass and bulging muscles to
compete successfully. Even average individuals who desire to reap the
benefits of a healthy body - lower blood pressure, higher bone density
and attractive physique, to name a few - are looking for ways towards
fast muscle mass gain.
Fortunately, there are ways that average individuals can adopt in gaining muscle mass quickly. It must be emphasized, of course, that the rate at which said goal is achieved varies from one individual to the next depending on a variety of factors, of which present physical condition is the most notable.
Weight Training
In general, weight training that allows individuals to lift heavy weights is the key to muscle gain. It involves either the use of body weight (i.e., dips and pull-ups) or gym equipment (i.e., barbells and cable machines) to provide variable resistance.
For purposes of gaining muscle mass quickly, you must lift heavy weights that only allow for a maximum of 4-8 reps without risk of serious injury. If you can lift said weights at 10-15 reps, then you are lifting well below the threshold with which fast muscle gain is possible. This is because the use of heavier weights at lower repetitions places more stress on the muscles and stimulates more muscle fibers. In turn, your muscles grow more rapidly and you are well on your way to gaining muscle mass quickly.
You must, however, focus on free weight exercises that allow for more muscle involvement than body weight and machine-assisted exercises. Of course, you should also use the latter two exercises but only as complements to the first one and/or to ward off exercise boredom.
Two of the most effective free weight exercises are dead lifts and barbell shrugs. Since these are very demanding exercises, your body's systemic anabolic state is stimulated, thus, other muscle groups will also respond better to their target exercises. However, weight training is not all there is to gaining muscle mass quickly.
You must also sufficiently rest so as to give your muscles time to heal from its injuries and time to grow in the process. After all, muscles grow when you are resting after exercise, not during exercise!
Diet
Of course, you have to feed your muscles the necessary nutrients to fuel their growth! This can be achieved through the adoption of the following good habits towards gaining muscle mass quickly:
It is also best to consult a qualified nutritionist to plan out your meals. The most important thing, however, in gaining muscle mass quickly is to be consistent in your weight training and diet. Otherwise, your efforts will be in vain.
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Fortunately, there are ways that average individuals can adopt in gaining muscle mass quickly. It must be emphasized, of course, that the rate at which said goal is achieved varies from one individual to the next depending on a variety of factors, of which present physical condition is the most notable.
Weight Training
In general, weight training that allows individuals to lift heavy weights is the key to muscle gain. It involves either the use of body weight (i.e., dips and pull-ups) or gym equipment (i.e., barbells and cable machines) to provide variable resistance.
For purposes of gaining muscle mass quickly, you must lift heavy weights that only allow for a maximum of 4-8 reps without risk of serious injury. If you can lift said weights at 10-15 reps, then you are lifting well below the threshold with which fast muscle gain is possible. This is because the use of heavier weights at lower repetitions places more stress on the muscles and stimulates more muscle fibers. In turn, your muscles grow more rapidly and you are well on your way to gaining muscle mass quickly.
You must, however, focus on free weight exercises that allow for more muscle involvement than body weight and machine-assisted exercises. Of course, you should also use the latter two exercises but only as complements to the first one and/or to ward off exercise boredom.
Two of the most effective free weight exercises are dead lifts and barbell shrugs. Since these are very demanding exercises, your body's systemic anabolic state is stimulated, thus, other muscle groups will also respond better to their target exercises. However, weight training is not all there is to gaining muscle mass quickly.
You must also sufficiently rest so as to give your muscles time to heal from its injuries and time to grow in the process. After all, muscles grow when you are resting after exercise, not during exercise!
Diet
Of course, you have to feed your muscles the necessary nutrients to fuel their growth! This can be achieved through the adoption of the following good habits towards gaining muscle mass quickly:
- Eat more nutrition-packed calories that will cause (lean) weight gain.
- Eat more protein-packed foods that will aid the body in muscle repair and growth especially when combined with high-intensity level training.
- Eat more often so as to provide more calories, thus, more fuel and nutrients throughout the day.
- Eat more essential fatty acids from sources like fish and fish oil.
- Drink more water instead of those much-hyped energy drinks for hydration during intense training.
- Take food supplements especially multivitamins and antioxidants, which help in muscle repair.
It is also best to consult a qualified nutritionist to plan out your meals. The most important thing, however, in gaining muscle mass quickly is to be consistent in your weight training and diet. Otherwise, your efforts will be in vain.