How to Gain Muscle Mass Fast: 10 Tips

Find the weakest link in the chain!

In simple words, find out what exercise you hate to do and win over it.

For example, if you hate squats that are the weakest link you are trying to avoid and the sole reason your muscles are not growing all over. As soon as you start exercising the weakness, you will see a sea-change in your physique, your muscle quantity in your body.

To win the muscle creation game, it is important to cover your weak points and train so much that they stand out and be a point of attraction in the crowd.

Always workout by troubling the muscle groups which are the weakest and then progress into other muscles from that point onwards. This way you will train all your body to its fullest capacity.

Follow 10 Simple & Effective Tips to Gain Muscle Mass

1. Muscles Need Carbs and Proteins

When you want to build muscles, good food is the best key. A big portion of that food should come from carbohydrates like oats, pasta, brown rice etc. Fruits also good source of carbs and bring along various antioxidants and many vitamins and nutrients. Eat a variety of fruits with open heart and never feel guilty about it.

Many make the mistake of trying to add muscles with a low-carb diet and it is a big mistake. Eating significant amount of carbs is the key and you should change over quickly.

Having whey protein before and after workouts feed your muscles with the much needed energy. Whey protein digests quickly, and you can aid its absorption if you make a delicious whey protein shake which assimilates every more quickly.

Casein protein digests slowly and proves an excellent nutrition provider for muscles when you sleep. Make it a point to either have cottage cheese or casein protein supplement before you hit your bed.

2. Allow Testosterone to Play the Game

Many people avoid dietary fat when looking to add muscles because they are afraid that eating fat will add tires to their tummy. This is totally wrong. To add muscles bodies need fat to reach their necessary calorie-intake levels. For this purpose please note that:

Saturated fats help keep testosterone levels in a healthy range so that you can easily add quality muscles. You should always aim to get 18-24 percent of your fat calories from saturated fats and the rest from omega and unsaturated fats.

3. Enjoy Your Training

Focus on what you are currently doing and what you are capable of. Enjoy each and every step and your brain and body both love your tasks. If you do it like a routine, your body also behaves similarly and you seldom see the results. When you run, you try to put maximum energy into your running and never thinking about the finishing line.

Muscle building is a long time effort and hence there is no point in rushing towards it. Your belief, your passion and your need will ultimately see you through. Take it easy and enjoy your workouts.

4. Exercise with Concern and Full Force

Recall your last resistance training or lifting weights. Did you really give it your best shot?

Once in the gym, forget about everything and focus on your training. Feel your muscles squeezing at the end of each rep. Increase your intensity every day. You should feel the difference between the previous and current training. Once this happens, you can rest assured your hard work will bear fruit.

5. Variety is the Key for Foods & Exercising

Repeating steps is boring, both for you and your body. Keep varying your food & training both, and you will see the difference almost instantly.

Keep your body guessing and vary every aspect. Even little variations will surprise your body and all of them will immediately add up and show result. For instance, do a wide-grip lat pull-down one session now and a reverse-grip pull-down the next time around. Play around with different lunge variations or even different push-up hand positions.

Same food not only bores you, your body but missing out on other macronutrients is also a huge possibility. Vary your foods and allow full range of vitamins, minerals, fiber, and other essentials to become part of your food. When we have asked you to eat fruits, to your heart content, why miss out on their benefits?

6. Log your Details on a Regular Basis

Keep notes on what progress you made on a particular day or in a week. This is important because how will you know about the progress you made in four weeks? Also, how will you spot trends in your track record, know which exercise gave you more satisfaction and more results? How do you remember, how your body reacted to new exercise in the past month?

It will be a rejuvenating experience if you can see how you progressed in the gym. This will help you identify new workouts, assessing strengths and weaknesses and what to target for the next few days.

7. Watched Cake Never Rises (Don’t Measure your progress daily)!

Always remember adding muscles, is a slow process and don’t measure every day after working out. Even measurements vary and you may curse yourself if the values don’t show an increase. Always plan for long term and day-to-day variations may or may not appear.

8. Help your cause with a Mass Gainer

Mass gainer supplement is loaded with well formulated nutrients, including complex carbohydrates, healthy fats and other beneficial elements that help you with exercising easily. This is the tried and tested approach for gaining appreciable muscles while taking the aid of an able mass gainer.

You add muscles only if your body gains some weight which can support your growing body. Mass gainer supplements usually provide more than 500 calories per serving which includes the very essential whey protein allowing your muscles to grow. What’s more, these supplements benefit even hard gainers or very skinny people.

9. Increase your Sleep at least by a few hours

Remember: A fatigued body will never be a strong one.

Recovery is something we conveniently forget. Let go your TV serials and soaps. If you aren’t sleeping enough at night, you rob your body of the primary time it uses to repair muscle damage so you can hit the gym feeling stronger than you did before.

Recovery is one of the most underrated elements of gaining quality lean muscle mass. Sleep at least 10 hours if you dream of getting muscles anytime soon.

10. Drink Enough Water Daily

Muscles are made up of water. In order to bulk up you need at least 10-12 glasses of water and more in summers and when you train in excess.

Glutamine helps transport water to your muscles after absorbing it. Glutamine supplement takes care of your needs even at miniscule amounts and it makes sense to have it before training.

Glutamine promotes digestive and brain health, muscle growth, athletic performance, and much more than whatever you can imagine.

Conclusion
Building muscles is a long term plan. When you start, exercising appears very difficult. But when you prime them with water, sleep, glutamine, whey protein, casein protein and your hard work results start to appear. However, patience is the key and with persistence you will pass out with flying colours.