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Well, that depends on what you mean by "fast."
Increase the protein in your diet. Work out with weights. To increase muscle mass you want to stick with heavier weights and less repetitions (lighter weights and more repetitions will tone, not increase, muscle). You should give your muscles two days of rest between workouts. Lifting every day will not make you stronger faster. It will make you sorer faster, give your muscles less time to recover and all of that will make you give up faster.
Don't bother with expensive "muscle building powders" endorsed by bodybuilders. That's just protein in powder form. And stay away from steroids.
Make sure that you do the reps and don't worry to much about the weight . You have to do the most weight you can do for less reps. No more than 8 reps but preferably 4-6. And yes protein, that is what feeds your muscles if your muscles cannot eat they WILL NOT grow. One more thing and I cannot stress it enough, creatine WILL help! You do not need to buy the fancy stuff. Take it with Grape Juice!
For more in-depth information about how to gain muscle fast, and for the free programs and plans to get you started or to take you further, see the page links, further down this page, listed under Related Questions.
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RossIt requires a combination of proper diet, exercise, and weight lifting. This is the fastest proven way to gain muscle and lose fat.
lift weights, stretch, aerobic exercises. Protein shakes right after working out will help you gain muscle
Exercise a lot and Get enough protein
We can gain muscles by doing hard work, exercise and by taking good diet.
It is to train intensely and properly without overtraining.
What is critical is: which exercises you perform, how you perform them, how frequently you train, your nutrition, and the quality and quantity of your rest and recovery. The exercises you concentrate on should be the basic, compound exercises. They are (full) squats, deadlifts, presses, rows, dips, and chins. Do a whole-body routine (as opposed to using split routines). Learn how to perform each exercise with perfect form, and use perfect form with as much weight as you can handle on every rep. If you do not use perfect form, you will hurt yourself. If you do not train intensely, you will not grow--so go for the "burn"! "Listen" to your body to determine training frequency. Once you are training intensely, you'll experience DOMS (delayed onset muscular soreness) a day or two after training. In order to ensure systemic (and not just localized) recovery, wait 24 or 48 hours before training again. Exercise is like medicine: too little is not effective and too much is counterproductive. You do not grow in the gym; instead, what you do in the gym should stimulate growth outside the gym. This means plenty of rest and recovery. It means eating a meal with sufficient protein from natural sources every 3 or 4 waking hours. It means drinking plenty of water. It means getting plenty of sleep. It means avoiding other strenuous physical activity (although some regular brisk walking is fine). Depending upon your age and genetics, if you follow these guidelines, you will be able to pack on muscle relatively quickly.
depends on what you mean by gain muscle, the term hyperplasia is used to define the growth in size of individual muscle fibers and is still disputed as being possible, the term hypertrophy is used to describe the lateral growth in the number of muscle fibers giving the appearance of a larger "muscle" the fastest way to make these gains is to follow the plans set about by the various governing organizations such as the A.C.S.M. or (American College of Sports Medicine) where the individual must find his/her one rep max (1RP) that is to say the amount of weight the person can lift one time before being unable to lift the same weight again. After finding that weight for each muscle group (If aesthetics are important then it is likely the chest, arms, back, stomach, and legs(If more specifics are desired let me know)). After finding the 1RP you now need to lift 65-85% of that weight for 5-8 (6-12 in some recommendations) repetitions then take a 30-90 second break before repeating that an additional 3-5 times. You can count that as 1 exercise, you should do NO MORE than 4 exercises per muscle group you want to see gains in and try to stick to 1 muscle group a day, or come up with a plan that works for you (for instance DAY1: back and biceps, DAY2:chest and triceps, DAY3:shoulders, DAY4:legs, DAY5:rest). The more muscle you have on your body the more calories you burn just to live so muscle gains are a good way to gain muscle AND lose weight. ALLOW 6 WEEKS to see any visual changes.
Diet, supplementation and training are all factors in body composition. To gain muscle one must over load the muscle regularly, supply it with rest and nutrition. To cut one must partake in anaerobic exercise and have a caloric deficit diet.
This is the general method for most bodybuilders.
However there are alternatives. Steroid use is common among most professional bodybuilders. By cycling certain steroids these professionals can gain huge amounts of muscle mass as well as decrease body fat levels.
HOW DO YOU BUILD MUSCLE FAST
So, how do you build muscle fast? Well, the best way to build muscle fast is to train intensely and properly without over-training.
What is critical is:
- which exercises you perform
- how you perform them
- how frequently you train
- the foods you eat
- your overall nutritional status
- the quality and quantity of your rest and recovery
The exercises you concentrate on should be the basic, compound exercises. They are (full) squats, deadlifts, presses, rows, dips, and chins. Do a whole-body routine (as opposed to using split routines). See the page links, further down this page, listed under Sources and Related Links, for guidance on which exercises I advise you to use. Learn how to perform each exercise with perfect form, and use perfect form with as much weight as you can handle on every rep. If you do not use perfect form, you will hurt yourself. If you do not train intensely, you will not grow.
"Listen" to your body to determine training frequency. Once you are training intensely, you'll experience DOMS (delayed onset muscular soreness) a day or two after training. In order to ensure systemic (and not just localized) recovery, wait 24 or 48 hours before training again. Exercise is like medicine: too little is not effective and too much is counterproductive.
You do not grow in the gym. Instead, what you do in the gym should stimulate growth outside the gym. This means plenty of rest and recovery. It means eating a meal with sufficient protein from natural sources every 3 or 4 waking hours. It means drinking plenty of water. It means getting plenty of sleep. It means avoiding other strenuous physical activity (although some regular brisk walking is fine).
Depending upon your age and genetics, if you follow the above guidelines, and use the free programs and plans listed at the bottom of this answer, you will be able to build muscle fast or relatively quickly.
HOW DO YOU BUILD MUSCLE FAST, SUMMARY
If your looking for a good exercise regardless of performance level try this. Most people say just go for the burn, however once this is done your body will perform weaker at its given tasks. But the best way is for 15 minutes perform 3 push ups stop, take a 10 second break, do another 3 push ups followed by another 10 seconds etc for a full 15 minutes. If you start to feel a burn increase the break to 20 seconds (don't push yourself!), If this still isn't enough go for 30 seconds and so on. In doing this you are able to do more push ups at a better quality, once you are done you can go for the burn if you wish. However the routine described is sufficient as it builds both strength and size.
So, for the free programs and plans to how you how to build muscle fast use the page links given below.
- STRENGTH/WEIGHT TRAINING EXERCISES (suitable for males or females, young or older)
- STRENGTH/WEIGHT TRAINING EXERCISES AND ROUTINES ORIENTATION
- STRENGTH/WEIGHT LIFTING ROUTINE FOR BEGINNERS
- STRENGTH/WEIGHT LIFTING ROUTINES FOR INTERMEDIATES
- HEALTHY EATING GUIDELINES (TO BE USED IN CONJUNCTION WITH THE TRAINING)
*Video: The 4 worst muscle building workout mistakes beginners make
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