Okay, so you'd like to know how gain muscle really fast. I wrote this article so that I could provide people with some handy tips to maximise their muscle building ability. I’m going to talk about nutrition, weight lifting, and the importance of resting.
Nutrition
If you're going to build muscles properely, your body needs the right fuel. 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 the number of calories you need to eat every day, multiply your lean body weight by 19. For example, if you weighed 220 pounds and had 10% body fat, you could calculate it as 220-10% (198) x 19 = 3,762 calories.
Also, you need to ensure you are eating a lot of good quality protein sources, for example meat, fish, eggs, etc. As well as this, you should eat plenty of good quality complex carbohydrates, such as oats, whole grain bread. Also, make sure you eat plenty of fresh fruit and vegetables. Stay away from sugar and refined carbohydrates like white bread and cakes.
Lifting Weights
With weight lifting exercises, the best kind of exercises are what are called Compound Exercises. These are the most effective form of muscle exercise because they use multiple muscles at the same time, thereby maximizing your time spent working out.
The classic bench press is a great example of a compound exercise. This exercise uses the chest muscles, triceps, and also the shoulder muscles.
Resting As Hard As You Train
While it is important to train hard, you also need to rest hard as well. I can't emphasise enough just how important it is. A good basic rule to go by is to allow 4 to 5 days rest for each body part between workouts.
Author Resource:
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