This article is a must-read for men who want to know How to gain muscle fast and bulk up with muscle quickly, and it is not really made for a beginner and you should always get your doctor’s permission before starting any exercise routine. Also, this routine will probably work for you but you should try to eat as healthy as possible.
Patience in growing and building muscle is overrated because the input directly translates to the output. This implies that the effort you put in increasing the muscles will be directed proportionally to them.
Therefore, building muscle is achievable so long as you are committed and persistent in the process. The most important thing is to establish a reliable workout routine and take a special diet that is tailored to increase lean muscle mass.
Additionally, it is also important to have the right approach on how you can achieve this goal so that you don’t become a victim of fraudulent and overrated supplements that will not produce the intended results. It can also bring some health issues.
- 1 How to Gain Muscle Fast
- 2 Muscle Gain Workout Routine
- 3 How to gain muscle with Pilates Exercises
How to Gain Muscle Fast
Increase the volume of your workouts
Weightlifting workouts are one of the most reliable ways of growing your muscles without necessarily using supplements. Muscle building is a process. Every muscle needs to be stimulated to grow. The time and effort that you put into building a muscle have a definite influence on its size of it.
You need to start with basic strength training such as squats for legs, barbell rows for back, overhead press for deltoids, and bench presses for chest.
This sets you to do more heavier exercises that will stimulate muscle growth. High-intensity workouts are what will build your muscles but it will require you to sustain 30 to 45 minutes sessions whereby during each session, you should lift as much weight as you can by doing reps using different weights.
Additionally, you should be able to do a set of 8-12 reps without putting the weight down to stimulate bulk muscle growth.
A more precise technique is doing a full motion of exercise without changing position; that’s why it is advisable to work alongside a trainer.
You will also need to alternate muscle groups by starting with the exercises for your abs, back, shoulders, and chest, then focusing on your bicep, triceps, and your legs, and finally doing your chest and arms again.
During the workout sessions, you need to take a rest to allow you to accumulate enough energy to proceed. Besides, you can run the exercises with other cardio exercises that enhance the growth of muscles.
Take a more elaborate diet for gaining muscle
Diet is very important when it comes to muscle building. You need to eat high-calorie foods to fuel muscle growth..
Avoid consuming food that has high calories, trans fats, white flour, and high sugar levels. The following foods are recommended for building muscles:
- Eat food like pork(lean cuts), eggs, Salmon, roasted chicken, roasted beef, and steak but avoid foods such as sausages that contain additives because they are not good for your health
- Take lots of peanuts, walnuts, beans, legumes, and almonds
- Eat whole grains such as buckwheat, whole wheat, and oatmeal
- You should also take plenty of vegetables and fruits
It is also important to eat more than what you usually eat to help you gain muscle. Therefore, you need to take balanced meals at least five times a day. This constantly refuels your body because this process requires lots of energy.
Heavy workouts make you get dehydrated quickly. Therefore, it is important to take plenty of water so that you can stay hydrated during all processes.
Water also dramatically helps in metabolism to enhance muscle growth and facilitate the excretion of urea. You should avoid carbonated and sugary drinks because they hold you back when you are engaging in more intense workouts.
You can supplement your training sessions by taking whey protein to add some extra calories which give you the energy to train harder.
Don’t upset your stomach with too much of it. You just need some little amount to keep you going.
Additionally, avoid alcoholic drinks because they dehydrate your body which lowers your energy levels.
Get More Sleep
Maybe you are wondering how sleep contributes to the growth of muscles, right? Well, muscles require more than an appropriate diet and workout.
It is important to take adequate time to sleep so that the body can recover. Sleep releases human growth hormones which help in the growth of muscles.
Therefore it is recommended to sleep for approximately 8 hours per night to help you realize your goal.
You need to weigh in regularly to ensure you keep a close eye on your body weight. This ensures you are not gaining fat but solid muscle.
Therefore, taking weight regularly is important because eating a lot of food rich in calories might increase fat content, which should make you more concerned.
Take a record of your weight to prevent gaining fat because it breaches the journey of gaining muscle.
The most common mistake among bodybuilders is the fact that they are not consistent in what they are doing. You know that a lot of distractions might keep you off the track but you need to try as much as possible to stick to the process.
You need to be consistent on your diet so that you’re not tempted to take chunks during the process. You should also take your workouts seriously by scheduling regular gym sessions with or without your trainer so that you can achieve your goal.
It is vital to have a checklist where you can keep records to help you to be consistent in growing muscles. Remember, it is not a one-day event since it requires you to dedicate your time and commit yourself to the entire process of muscle growth.
Muscle Gain Workout Routine
First things first you will be training six days a week, and you will do three days on then the next day off and three days on again. It seems like a lot, but you will only be doing this routine for no more than six weeks.
Ok, on your first workout day you will train your chest, shoulders, and triceps. For your chest start off by doing a press, either a barbell incline or flat bench press, and do it for 3 sets and 8 to 10 reps.
Next, you will do a machine exercise so do a seated chest press and again 3 sets and 8 to 10 reps. Now you have two more exercises to do, and they are going to be any kind of flys and again do them for 3 sets each and 8 to 10 reps.
Next is your shoulders so start off by doing barbell shoulder presses and do 3 sets and 8 to 10 reps and then move on to standing upright rows and you guess it 3 sets and 8 to 10 reps. Next, you will do standing dumbbell front raises and then finish with dumbbell lateral raises and do both for 3 sets and 8 to 10 reps.
Next are your triceps and start by doing close grip bench presses and you should do 2 sets and 10 to 12 reps. Next, you will do cable pulldowns and do them for 2 sets and 10 to 12 reps and then finish off by doing dumbbell kickbacks and again 2 sets of 10 to 12 reps.
Day 2:Back, Traps, Biceps
Day 2 you will be doing back, traps, and biceps. Start by doing an exercise for your lower back such as the deadlift and do 8 to 10 reps and 3 sets. Next, you will do barbell or machine rows for 3 sets and 8 to 10 reps.
Now you will finish your back workout with dumbbell rows and 3 sets for 8 to 10 reps. Then go do dumbbell shrugs and do as many reps as you can with lightweight and do one set.
Next are your biceps, and you will start by doing barbell curls and do 2 sets of 10 to 12 reps. Next, you will do dumbbell curls and 2 sets of 10 to 12 reps and then finish off with incline dumbbell curls for 2 sets and 10 to 12 reps.
Day 3 is here, and now you will do legs. Start off by doing any kind of squats for 3 sets and 10 reps. Next, you will do machine leg extensions and 3 sets of 10 reps. Now you will do leg presses for 3 sets and 10 reps, and now you will finish off your upper legs with seated or lying down leg curls and 3 sets for 10 reps. Now finish off the workout with calf raises for 1 set and as many reps as you can do.
This seems like a lot, but it will probably bulk you up quickly, and you should not stay on this routine for any more than six weeks. It is up to you to decide if you want to do cardio and abs with this program, but I recommend you do abs three or four days a week and cardio often. This routine is designed for men who want to bulk up quickly. Get the doctor’s ok before starting this routine.
How to gain muscle with Pilates Exercises
Many people who engage in resistance training focus solely on developing the power muscles. Focusing on stabilizing muscles creates a more balanced exercise program.
The power muscles may be the most prominent and noticeable muscles in our bodies, but they cannot function well if they are not supported by the many stabilizing muscles. A balanced strength training program will address both the power muscles and the stabilizing muscles.
Power Muscles Are Also Called Global Mobilizers
The power muscles are generally the more superficial muscles. They are located further away from the axis of movement than the stabilizing muscles. They are large muscles that often span more than one joint and have multiple functions. They are recruited by high loads and high speeds.
The rectus abdominis, hamstrings, and biceps are all examples of power muscles. Traditional strength training programs usually focus on the power muscles. Crunches, hamstring curls, and bicep curls are all exercises designed to strengthen the power muscles.
Stabilizing Muscles Can Be Classified as Local Stabilizers and Global Stabilizers
There are two classifications of stabilizing muscles, the local stabilizers, and the global stabilizers. These muscles are generally deep muscles, located close to the axis of movement. The local stabilizers, the deepest muscles, control the body in neutral. The global stabilizers are generally the postural muscles.
Unlike the power muscles, the stabilizers are constantly firing. They are recruited by low loads and slow movements. The transversus abdominis, pelvic floor, and multifidus are all examples of local stabilizing muscles. The internal and external obliques, as well as the gluteus maximus, are examples of global stabilizers.
Pilates Exercise Programs Focus on Both Power Muscles and Stabilizing Muscles
Pilates exercise programs deliver exercises that focus on both the power muscles and the stabilizing muscles, ultimately providing a highly balanced workout.
When Pilates instructors focus on the pelvic floor, diaphragm, and multifidus, they are calling on participants to engage and train stabilizing muscles. A heavy focus on basic principles and warm-ups also train the stabilizing muscles.
When Pilates instructors ask participants to perform footwork on the reformer, they are training the power muscles. Likewise, Hamstring Press Hips Up and Teaser are exercises that primarily focus on power muscles: the hamstrings, and the rectus abdominis.
A Balanced Strength Training Program Focuses on Both Power and Stabilizing Muscles. Without strong stabilizing muscles, power muscles cannot function properly.
As a result, building healthy muscles requires a focus on both the power muscles and the stabilizing muscles. A workout that recognizes this and develops both types of muscles promotes good muscular health.
The biggest mistake in building muscles is training like a bodybuilder because most of them use drugs that compromise health. Therefore it is important to stick to exercises that will increase your body strength.
You can incorporate your daily workouts with compound exercises at the same time by lifting weights and other activities that will trigger muscle growth.
Training more is all that you need and give yourself an adequate recovery period by monitoring your sleep patterns and taking rest during the workouts. Finally, you need to be real. Avoid products such as steroids because it might lead you to frustration.