How to gain muscle fast?

There are many people who engage in physical exercise to gain or lose weight. However, athletes and sportsmen, unlike these people, engage in training to more muscle mass than fat mass.


Improved muscle can not be translated overnight and it takes a combination of physical exertion and a proper diet to achieve the desired results.

It should be remembered that we can not gain muscle without gaining some fat as well. Therefore, the diet with a weight training program is invoked to build muscles. Read the article to know some useful tips on how to gain muscle.

Tips to build muscle mass

Develop an exercise program
The best way to build muscle mass is to exercise regularly. There are certain exercises that focus on specific muscles. Then we have others who work several muscles at once. Therefore, you must decide the exercises you will be doing. You can either go to the full body weight training and cardiovascular exercises or muscle groups work separately, according to your convenience.

It should be noted that the gain of muscle mass does not occur during exercise, but after exercise when muscles relax at rest. So your muscles needs time to rest. The process of obtaining muscle mass begins 2-4 hours after training and continued for 24 hours. If you intend to build bulky muscles, you must do a lot of repetitions and take 30-90 seconds rest between sets.

Pull Your Muscles
The muscle should be exhausted to begin the process of building muscle. When you approach the end of your last set, your muscles are exhausted. If your muscles do not feel overwhelmed by the movement of your last final series, the muscle building process does not work properly. In other words, this means that you must either add more weight or do more reps.

Take an inventory of your eating habits
Adequate food, with proper exercises is extremely important for building muscle. You can also consume energy supplements, which helps with muscle recovery and repair. However, supplements work well only with a consistent exercise and a good diet. Include complex carbohydrates and lean protein such as egg whites, yogurt, low-fat and whole grain carbohydrates in your diet. Eat small meals throughout the day, preferably 5-6 meals and cutting processed food from your diet.

Pull Your Muscles

During the training, take sports drinks that contain carbohydrates and proteins. The combination of carbohydrates and protein helps reduce muscle damage and increase muscle recovery. Enjoy a drink or a snack rich in carbohydrates within 30 minutes of training, to stimulate the body to produce glycogen. Creatine is a supplement that gives energy and can be taken 45 minutes before starting the workout. Combine creatine with other carbohydrates to increase its absorption by your muscles.

Change your workout every 4-6 weeks
The benefits of strength training will stop if the same routine continues over time. This is because, over time, the body adapts to stress particular. Thus, you need to make changes in your exercise routine and also change the weight of the dumbbells every 4-6 weeks to maintain the same level of muscle growth.