How To Gain Muscle Mass Fast | Protein | Calories
Protein
5 Lb Whey Protein
Gaining muscle mass fast is really not that hard. But people make it more complicated than it is or simply give up after a few goes at it. Don't be that guy.
It's all about eating enough protein and calories, training briefly and intensely, and resting properly. So, here's my recommendation on protein, eat 1.0 to 1.5 grams per pound of body weight per day. Yeah, it's a lot. But, you're going to need it.
Building muscle doesn't work without protein. Eat a lot of lean meat, eggs, fish, beans, and possibly dairy. And, go out and get a 5 pound tub of whey protein powder. All people who weight train use it, you're no different.
Calories
To put on weight and muscle we have to take in more calories than we burn during out workouts and everyday life. But, it can't be too much more otherwise we're going to get a buddha belly and/or thunder thighs.
This part is easy, monitor everything you eat for a few days. Now, get the average calorie amount, there are online calorie sites everywhere, and bump up your calories about 200 - 300 per day. Measure weight gain after a week. If you're gaining 2 -3 pounds it's enough calories, if less, up your calories another 200 or so. It's that easy.
How To Gain Muscle Mass Fast | Intensity | Rest
Intensity
Unless you're a steroid freak, the routines in the big muscle magazines aren't for you. I hope you're not even considering going down that road. So, for us honest athletes its short, intense sessions lasting 45 minutes and that's it.
Train each body part about once every 5 days. Less is more. Go heavy. Think 2 - 4 sets of multiple joint exercises like squats, bench presses, and deadlift. These skyrocket testosterone and cause massive muscle gains. Every muscle on our body grows when our back, legs, and chests grow...even our biceps.
Rest
On a non training day, sit back, relaxation, get a good amount of sleep, eat a good clean diet and recover. You don't need any crazy supplements just good old fashioned rest. Rest is the critical factor that many people miss out on.
We only need to be lifting 2 - 3 days per week. That's it. You are going to be wiped because you're going heavy and intense. Then rest.