April 21, 2024

M- Caorals

Healthy and Fitness

The Fastest Way to Gain Muscle Mass – Tips & Advice to Help You Build Muscles Quickly

Okay, so you want to know what the fastest way to gain muscle mass is. The purpose of this article is to highlight the main important areas of your health which will maximise your ability to build muscles quickly. I’m going to talk about nutrition, weight lifting, and the importance of resting.

Good Nutrition

In order to build up muscle mass, you need to fuel your body. To grow big, you have to eat big. However, the trick is to eat a lot but not too much. If you eat too much, you will put on too much fat.

To determine how many calories you need to eat every day, multiply your lean body weight by 19. So, to give you an example, if you were 220 pounds with 10% body fat, you could work it out as 220-10% (198) x 19 = 3,762 calories.

You also need to make sure you eat plenty of good quality protein, so eat plenty of eggs, fish, meat, etc. You also need to eat plenty of good quality complex carbohydrates, such as whole grain bread, oats, etc. Also, it goes without saying that plenty of fruit and vegetables are essential too, as they are full of nutrients that your body needs.

Weight LiftingOne of the best types of exercise to build muscles fast is compound exercises, also know as multi-join exercises. These are effective because they use multiple muscles at once, maximising your workout time.

A good example of a compound exercise is the bench press, as the movements involved make use of the shoulder muscles, chest muscles, and also the triceps.

Rest As Hard As You Train

While it is important to train hard, you also need to rest hard as well. This is so important I can’t emphasise it enough. A good basic rule to go by is to allow 4 to 5 days rest for each body part between workouts.