Many people think that to gain muscle you have to go to the gym every day and that the more you train, the more you gain. IS NOT TRUE. If you want to build muscle fast, there are a few things you need to know about what to do, but also what not to do. Follow these three points and you’ll be packing it away in weeks.
First of all, to build muscle fast, you have to eat a LOT. Okay, pretty obvious, but you can’t just go and eat a lot of what you know! You should consume about 20 calories per pound of body weight each day, consisting of lean protein (chicken, tuna, egg whites), complex carbohydrates (pasta, rice, whole wheat bread), and essential fatty acids (walnuts, flaxseed oil , sunflower oils). You have to eat 6 times a day. I would suggest 40g protein, 60g carbs, and 10g EFAs at each meal as a starting point.
Second, you need to get enough sleep if you want to build muscle fast. Did you know that you don’t actually build muscle in the gym, but you do while you sleep? While you sleep, your body is healing your broken muscle fibers (from your last workout) and making them bigger and stronger than they were before. At least 8 hours of sleep is essential each night.
Third, training. If you want to build muscle fast, you’ll need to train to ensure you gain muscle and not just fat. You should train with free weights that are heavy for YOU. Do each exercise once a week, and be sure to work every muscle in your body once a week. Do 6 sets of 8 reps per exercise (by the 8th rep you should barely be able to lift it; if you can’t, don’t worry, but do your best to burn the muscle).
Follow these guidelines and you’ll be building muscle and bulking up in no time. Give it a few months and people will hardly recognize you!