Gaining muscle mass quickly is possible, but you need discipline at the table and in the gym and, like it or not, a little patience. It takes about 6 weeks to see the first results. The beginning is difficult but afterwards you will notice progress much faster. The basic requirements for a fast increase in muscle mass are adequate training and the right nutrition. In our “Muscle Development Pack Pro” you will find the perfect foods to achieve your goal. Try it!
Increase in muscle mass: 5 tips
1. Eat protein
To quickly gain muscle mass, you need to eat 1.7g of protein per kilogram of body weight daily. Proteins are the fundamental components of muscles and are composed of different amino acids, which represent, in simple terms, the building blocks with which the body builds proteins. Any food that contains proteins therefore contains different amino acids. Without the right protein intake, it is not possible to quickly increase muscle mass.
It is therefore advisable to combine different foods that contain proteins, even of vegetable origin, so as to provide your body with all the amino acids it needs. Protein shakes are the ideal supplements to meet your daily protein requirement.
2. Meet your calorie needs
To gain muscle mass quickly, your body needs the energy it draws from food. You have a certain calorie requirement each day that depends on your basal metabolic rate and level of physical activity. The basal metabolic rate indicates the calories your body uses to “function”: breath, body beat, etc… which you therefore consume even when you spend the day on the couch.
Physical activity level refers to the calories you need for physical activities, such as sports or work, and therefore varies every day. To quickly gain muscle mass, you need to eat 300 to 500 kcal more daily than your needs: this is the so-called caloric surplus.
The calculation is simple: basal metabolic rate + physical activity level = calorie requirement. If you want to know the exact amount of calories you need to quickly gain muscle mass, you can use our free calculator.
3. Train with weights
Rapid progress is achieved by doing weight training. Of course, you can also develop muscle mass with bodyweight training, but by using weights, especially at the beginning, progress will be faster.
This is because you can adapt the weights to your body and your goals. It takes a lot of strength and skill to bodyweight large muscle groups such as those in the legs. Squats with weights, on the other hand, are an effective and relatively easy exercise for building muscle mass in the legs and buttocks. Exercises with free weights work particularly well. Their advantage: with every exercise you train, in addition to the muscles concerned, also always the muscle height of the trunk.
4. Push yourself to your limits
Whoever wants to look beautiful, has to … sweat a little! The rapid increase in muscle mass requires intensive training. A couple of bicep curls and two winks in the mirror don’t give you the results you want. To train properly you need to find the right weight.
Indicative value: you can do 3 sets of 8-12 repetitions. After the last set, your muscles are so tired that you would not be able to complete another one. Over time this will change and you will need to gain weight. 3 x 12 reps are ideal for beginners.
Ascending: you start at your usual weight and do the number of reps you normally do in your sets. For example 10 squats with 30 pounds. In the next set you increase the weight and reduce the number of reps, for example 8 reps with 32 pounds. In the last set you will do 6 reps with 34 kilos.
Descending or inverse: the same principle applied in reverse. First set = 6 repetitions with 34 kg. Second set = 8 reps with 32kg. Third set = 10 repetitions with 30kg. This second type is only advisable if you are an experienced athlete and know how to perform the exercises perfectly. Remember to always do a long warm-up and do one or two preparatory sets with light weights or no weights.
5. Give yourself breaks
To get results you need to train with the proper schedule 3-4 times a week. Full body or 2-phase training is ideal. Equally important are the days off. Even if your muscles seem to be in shape again, the ligaments, cartilages, bones, intervertebral discs and joints often take longer to adjust to exertion. During this phase it is important to provide the muscles with sufficient protein and nutrients, such as zinc and magnesium, to support normal muscle function.
If you train at this stage, stop this process and block progress. The muscle cannot perform at its best in training and regenerate at the same time, so give it some time and enjoy your day of rest.
General rules for regeneration are:
- wait until the pain in the muscles has passed,
- take at least one day off before training the same muscle group again,
- sleep 7-8 hours a night,
- eat balanced and high in protein,
- drink enough water and avoid alcohol, especially on days when you train.
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