Alright, so you’d like to know what’s the fastest way to gain muscle mass. In this article, I aim to give you some solid advice about what you can do to maximize your chances of gaining muscles fast. The topics I’m going to cover are: Nutrition, Lifting Weights and Rest.
Good Nutrition
In order to build up muscle mass, you need to fuel your body. To grow big, you have to eat big. The thing is, you've just got to be careful not to eat too much. If you eat too much, you will put on too much fat.
To get a good idea of just how many calories you need to eat, multiply the weight of your body (minus fat) by 19. For example, if you were 220 pounds with 10% body fat, you could work it out as 220-10% (198) x 19 = 3,762 calories.
You also need to make sure you eat plenty of good quality protein, so eat plenty of eggs, fish, meat, etc. You also need to eat plenty of good quality complex carbohydrates, for example whole grain bread, oats, etc. Also, it goes without saying that lots of fruit and vegetables are essential too, as they are full of nutrients that your body needs.
Weight Lifting
One of the best types of exercise to build muscles fast is compound exercises, also know as multi-join exercises. These are effective because they use multiple muscles at once, maximising your workout time.
A good example of a compound exercise is the bench press, as the movements involved make use of the shoulder muscles, chest muscles, and also the triceps.
Resting As Hard As You Train
While it is important to train hard, you also need to rest hard as well. This is so important I can’t emphasise it enough. A good basic rule to go by is to allow 4 to 5 days rest for each body part between workouts.
Author Resource:-
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