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 increase your chances of gaining muscle mass fast. The topics I’m going to cover are: Nutrition, Lifting Weights and Rest.
Eating Properely
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. So, to give you an example, if you were 220 pounds with 10% body fat, you could work it out as 220-10% (198) x 19 = 3,762 calories.
It's also important to make sure you eat a lot of good 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 muscle mass fast is compound exercises, also know as multi-join exercises. These are effective because they use multiple muscles at once, maximising your workout time.
The classic bench press is a great example of a compound exercise. This exercise uses the chest muscles, triceps, and also the shoulder muscles.
Rest As Hard As You Train
As important as all this weight lifting and nutrition is, REST is equally important. You literally need to rest as much as you exercise, so don’t ever feel guilty about your days off in between your workout days. Your body needs the rest in order to recover and to rebuild the muscles fibers.
Author Resource:-
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