Whenever a person enters into a gym for the first time, learning how to gain muscle mass is usually one of their main priorities. While everyone wants to be slim and lean, they also want to have ripped abs and bulging biceps.
However many people who pursue the goal of how to gain muscle mass fast will often do things that are counterproductive and will not generate significant results at all.
All of the hours that they have spent inside of the gym pushing weights around will often be for nothing as they do not generate the results that they were hoping for. This can lead to them becoming discouraged and start to fall out of love with the gym and seeing themselves as a failure.
However, this does not have to be the case and can be easily avoided if the right steps have been taken. By having a solid plan in place that is backed up by deeply rooted principles, you can certainly achieve significant muscle mass growth in a short period of time.
Without further ado, here are 4 easy tips on how to gain muscle mass fast.
One of the major keys on how to gain muscle mass fast is being dialed in with military precision to your plan. This means that you are following everything to the letter of the law for the exact rest times to the reps and sets.
It is vital that you record all of your workouts form the weights you lifted to how many reps and sets you did. When an exercise becomes too easy with a given weight, you need to bump up the weights in your next sessions as this will help to progressively overload the muscles.
Some people you will see in the gym lifting the same weight again and again week in and week out for the same exercises and they wonder why they are not seeing any results. This is because their muscles have gotten used to this stimulus and have gotten comfortable.
In order for your muscles to grow, you need to be constantly challenging them and pushing them to the point of failure. This consistent overload will tear more muscle fibers, allowing your muscles to grow faster once they have become recovered.
Make sure that when you can easily do your allocated sets and reps for a given weight on an exercise that you bump up more weight the next session. Even if you increase the weight by 2kg every time, you are still going to gradually get stronger and build more mass thanks to the extra stimulus.
Consuming enough calories
If your goal is to find out how to gain muscle mass in a short space of time you need to be in a significant caloric surplus. This means that your calories are set way above your maintenance on a regular basis.
While there are a lot of calculators out there that determine what your maintenance calories might be when taking height, weight, sex, age, exercise frequency into account, everyone’s body is different.
Some people put on muscle easier while others may have a fast metabolism and struggle to keep weight on. Usually, through trial and error, you can determine what your maintenance calories are.
You can observe your body composition after a week or so of staying consistent with your calories and seeing what effect that has on your body. Then you are able to make adjustments accordingly.
Your muscles need the energy to be able to push yourself during these workouts and need adequate fuel to put on weight and keep it on. There is also a special emphasis put on your protein intake of course as this will allow your muscles to recover in between sessions and allow you to give your best effort to each workout that you do.
It is a good idea to tangibly track these numbers especially your total calories and protein intake on a daily basis using an app such as MyFitnessPal. This will keep you accountable and you will know for sure that you are hitting your targets rather than just relying on guesswork.
Focus on compound lifts
One of the mistakes that a lot of people make when they are trying to learn how to gain muscle mass in a short space of time is that they focus too much no isolation movements.
They will use machines or free weight exercises that isolate a specific muscle group and do no put your body under much stress. This is not a great approach if you are looking to maximise your muscle mass.
Instead, you want to place an emphasis on the compound lifts. These are exercises that work more than one muscle group such as the squat, deadlift and bench reps. As they are recruiting a lot more muscles, you will be achieving further muscle mass gains, making your time spent in the gym more effective and efficient.
Compound movements also release more hormones that are beneficial for muscle mass including testosterone which is a great reason in itself to integrate them into the foundations of your gym program.
This doesn’t mean you should completely forget about isolation movements but just use them as accessory exercise at the end of your workouts after you have completed the main compound lifts.
Getting more sleep and better recovery
The most important part of how to gain muscle mass is having ample recovery. It is something that is often overlooked but after a heavy gym session your muscles have many micro tears and they need to repair themselves before your next session if you are to put on mass.
This is why sleep is so important as it is a period where your body rejuvenates and repairs itself. You should be aiming to hit at least 8 hours of quality sleep every night.
Ensure that you are not using blue lights such as computer and phone devices before you go to bed as this will negatively affect the quality of your sleep. When you are consistently hitting your sleep targets on a daily basis, your body will feel and look much better.