Most men hitting the gym want to gain muscle in the shortest time possible. Some go to extremes and spend hours training, while others simply don't know where to start. Either way, this is a recipe for failure. The key to gaining muscle fast is to strike the perfect balance between diet and exercise. One without the other is a waste of time. So, here are some killer ways to gain muscle fast and become stronger:
Reduce Training Time Contrary to popular belief, it's no need to spend hours in the gym to get results. Remember that sometimes, more is less. The best workouts out there are short and intense. Any lifter looking to make gains should train at high intensity, keep his rest periods under a minute, and complete most sets to failure. Exercising for too long can be counterproductive.
Focus on Lagging Body Parts Any gym goer has lagging body parts, such as the back, legs, or shoulders. For optimum results, weak muscle groups need to be trained more often. For instance, someone who wants to build a massive chest should work his pecs at least twice a week, such as on Mondays and Fridays. This gives him plenty of time to recover and maximize his gains.
Go Multi-Joint Multi-joint exercises, such as the deadlift, clean and press, squats, and push-ups, yield the biggest gains. These compound movements build muscle size and strength, increase metabolism, and stimulate the release of anabolic hormones. In the log run, they improve muscle coordination, flexibility, and range of motion.
Add a Pre-Bedtime Meal The body builds new tissues and heals itself at night. This process requires a steady supply of protein and amino acids. Eating at bedtime can help speed up muscle growth and recovery. Cottage cheese, Greek yogurt, skimmed milk, and other high-protein snacks will fuel the muscles during sleep and prevent catabolism.
Use Free Weights Barbells, dumbbells, kettlebells, and other free weights are superior to gym machines for building muscle and strength. Machines appeal to beginners learning proper form. They are also a good choice for workout finishers. However, no gym machine can replace free weights. When training with dumbbells or barbells, the muscles have to work harder in order to carry the full force of the movement. This stimulates their growth and increases overall strength.
Try the Ketogenic Diet Most gym goers have a hard time building muscle simply because they eat too little out of fear of gaining weight. Those looking to make gains and stay lean can try the ketogenic diet. This eating plan promotes fat loss while maintaining lean mass. With the ketogenic diet, it's no need to count calories or track portions. The only rule is to limit carbs to 20-50 grams a day. In the long run, this dietary plan lowers the risk of heart disease, obesity, diabetes, and even cancer.
Eat Calorie-Dense Foods Muscle growth requires a calorie surplus. In other words, calorie intake must exceed calorie expenditure. That's why is so important to eat nutrient-dense foods that support muscle building and repair. Any serious lifter should focus on nutrition before anything else. Raw nuts, seeds, meat, fish, sweet potatoes, rice, quinoa, lentils, beans, and eggs provide the macros needed for muscle gains. A meal plan based on veggies and smoothies is pretty much useless for those who want to bulk up.
