Eat To Gain Muscle Fast

How to Gain Muscle Fast in 5 Easy Steps

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Most people that lift are looking to add as much size as possible, while staying as lean as possible. This guide on how to gain muscle shows you exactly that, in 5 easy steps. With the following tips and suggestions, both should be accomplished faster than ever before. Make sure to take in everything and give it a chance. There are many different strategies when it comes to building mass, but the following are some of the best.

Steps

1. Use proper form - To develop precise technique, do every rep with good form. Beginners, strive to keep the rep target inside your strength capabilities. Find the right groove for each exercise. Don't train to failure when you're just starting out.
   
2. Develop the mind-muscle connection - Research confirms that tuning in to the mind-muscle connection can optimize your results in the gym. Visualize your target muscle growing as you complete every rep. Remember, it's not the amount of weight on the bar that's important; it's the effect of that weight on the muscle that leads to increases in the size and power you're after. This has a lot to do with how your thinking and what you’re focused on. Instead of focusing on your day, or the blonde next to you, strive to get into a muscle-building mindset to help increase gains.
   
3. Start Basic - Most workouts for your major body parts should start with basic, multi-joint exercises that allow you to lift more weight overall, such as the bench press for chest, overhead press for delts, barbell row for back and squat for legs. This will allow you to lift heavier on these exercises, while you're still fresh and have enough energy to better stimulate muscle growth.
   
4. Get the Tunes Cranking - Listening to your favorite music while you train can make a world of difference in your strength, research continues to confirm. Use a portable MP3 player and make sure your play list is stacked with plenty of music that gets you pumped up for your workout. Heavy metal works wonders for those intense back days. You can check out our workout playlists for some ideas on some new music.
   
5. Utilize Forced Reps - Forced reps are a way to extend a set and maintain intensity beyond failure. When you reach initial failure in a set, have your training partner give you just enough assistance to help you through 2-3 more reps. By prolonging the set past the normal point of failure, you optimize the stress placed on the muscle fibers and therefore overload the targeted muscles. Attempt forced reps during only your last set of a particular exercise, since they’ll completely burn you out. Research confirms that forced reps lead to greater GH levels and enhance fat loss.
   

Tips

• Nutrition is by far the biggest factor, and more important than the actual workout you complete in the gym. Look below to find some example meals that are best for building muscle. You'll want moderate carbs and high protein in almost every meal.
  
• Example Meals:
  
• Chicken, Brown Rice, Green Veggie, Water
  
• Steak, Brown Rice, Green Veggie, Water
  
• Fish (Tuna, Tilapia, Salmon), Brown Rice, Green Veggie, Water
  

Warnings

• Always use a friend to spot you on the more difficult lifts like bench pressing. This move is high risk, and plus it always helps to have some support to hit a few more reps.
  
• Water is vital in any sport, but especially in weightlifting. If you're taking supplements and eating more, your body is using up more water to help digestion. Drinking up to a gallon a day of water is very important.
  

Things You'll Need

• Motivation
  
• The Proper Research
  
• A Gym to Go To
  
• A Buddy to Workout With
  
• A proper diet routine.
  
• Free Weights
  
• Supportive people around you
  
• An iPod with a play list of music to get your blood pumping
  
• Tracking software
  

Related wikiHows

• How to Gain Weight
  
• How to Get Stronger Muscles when You Are Currently Weak
  
• How to Build Muscle
  
• How to Eat to Gain Muscle
  
• How to Gain Muscle
  

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