Last Updated on
If you are reading this because you wish to learn how to gain muscle fast then you may be disappointed.
Research on high-level athletes has shown that it is only possible to gain around 23 pounds of muscle in a year.
This is not to say that with proper nutrition and the right exercise regime you cannot see good results too, just that you need to be realistic with your goals.
Read on to learn the fundamentals of gaining muscle.
#1: Find out how many calories you should be eating
If you wish to gain muscle then you need to eat, and probably significantly more than you are currently.
Your calorie intake will depend on a number of factors:
- Current weight
- How active you are
To work out how many calories you should be eating there are various calculators that you can use online. However to make like easier you could multiply your current weight by 20.
For example: 130 pounds x 20 = 2600 calories daily
How does your current diet compare to what you should be eating? If it is lower than the recommended amount and you are wondering why you are not gaining muscle then this is a big reason why.
#2: Work the largest muscle groups
If you want to see faster gains in both muscle and strength then you will need to work the largest muscle groups.
These are your legs, back and chest muscles so forget about those bicep curls and focus on the big compound lifts like the bench press, squat and deadlift.
#3: Add more weight
This may seem like an obvious tip but if you want to grow then you need to keep pushing yourself.
It is no good visiting the gym and going through the same routine with the same weight.
Not only should you occasionally surprise your muscles with a different routine but you should also try to add a little extra weight to your lifts each workout.
Of course if you start to lose the form in your lift then you are likely lifting more than you should. Remember injury can seriously derail your progress so lift safely.
#4: Do partial lifts
An easy way to mix up your workout routine would be to perform a set or 2 of partial reps rather than all full rep sets.
For example you could perform 2 sets with the full range of motion then one with a partial movement, or 3 sets where you will perform 1/3, 2/3 and then full reps with weight that reduces each set.
There are so many variations that can keep your muscles guessing, that will enable you to see better results.
#5: Don’t forget the supplements
When it comes to supplements you need to remember that they should be used to fill in any gaps you have in your nutrition.
Some of the more popular types of supplement are:
- Whey protein
- Casein protein
They all have their own benefits, but if you diet is good then you wont need to buy excessive amounts of supplements to see good results.
#6: Lose some fat
If you have been eating the correct amount of calories you have no doubt gained muscle, unfortunately you have likely gained a little fat too.
It can be a tough time to balance muscle gain and fat loss, but if you lose a little fat then the muscle gained will ‘pop’, which will effectively make you appear bigger.
Of course you will need to look at your diet, perhaps cut back a bit on the junk food. You should also look to incorporate a little cardio into your workouts too.
While gaining muscle you should limit the amount of cardio performed, but to burn fat it will be needed. Just hop on the treadmill for 5-10 minutes at the end of your workout.