Learning how to gain muscle mass quick is something that a lot of us want to know how to do properly. Being able to put on a large amount of muscle mass in a relatively small period of time can seem like a really difficult task. Here is a list of seven tips to aid you in learning how to gain muscle mass quick.
Tip #1
Getting Enough Sleep Is Very Important
People don’t realize how important getting enough sleep is when trying to gain muscle mass quick. Most people don’t realize that they need to not only focus on the weights they lift but also on the amount of sleep they get as well. So make sure when hitting the weights hard, you hit the bed hard as well.
So make sure after a hard workout you get enough sleep to give your body the right amount of recovery time.
Tip number #2
Make Sure You Are Lifting Heavy Weight
Lifting heavy weight is absolutely essential when you are attempting to gain muscle mass quick. You need to make sure you lift heavy weight so that your muscles get broken down properly, which will make them grow more effectively. So make sure that you use heavy enough weight that you can lift safely and with proper form for good measure of this is a weight that you can do a maximum of 8 to 12 times.
Tip number #3
Get enough rest between workouts
To gain muscle mass effectively you need to have enough recovery time between the muscle groups that you exercise. When you work out you cause microscopic tears in your muscle tissue, and when your muscles repair themselves, that is when they grow. If you don’t get enough rest between when you train muscle groups you wont be able to gain muscle as effectively as you should.
Tip #4
Use A Journal To Keep Track Of Your Training
A workout journal is something you should get in the habit of keeping. Keeping track of things such as the amount of sets, reps and weight used can really help explode your workouts. A workout journal can help you to check what is working for you, what isn’t and how you should conform your strength training to help maximize your gains.
Tip #5
Focus On Getting The Right Nutrition
Eating the right foods is something that is absolutely essential when you are trying to gain muscle mass quick. Getting the right nutrition should be something that you focus on everyday. You need to make sure that you’re not only getting the proper amount of protein, but also the proper amount of carbohydrates and fats as well. A guideline of 40-40-20 is a really good place to start. This is where your nutritional goal is to get your calories from 40{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} protein, 40{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} carbs and 20{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} fat.
Tip #6
Monitor Protein Intake
Protein is absolutely essential when it comes to putting on muscle mass. The absolute minimum for protein intake per day should be at least 1g of protein per pound of body weight. You should really focus on getting more protein when trying to gain muscle mass quick, more around the 1.5g to 2g of protein per pound of body weight. This means that if weigh 200 pounds you need to get at the bare minimum 200 g of protein. If you don’t consume at least 1g of protein per pound of body weight you wont see the gains in muscle that you are looking for.
Tip #7
Incorporate Supplements Into Your Diet
To reach all your nutritional goals that you need to effectively build muscle mass you’re most likely to have to use some supplements. Obtaining your protein intake goals is going to be really difficult without the use of supplements. It is very hard to receive the sum of protein that you require to effectively gain muscle mass quick by just your normal diet alone. The use of a good protein supplement or meal replacement can really help to achieve your nutritional goals. If you can afford it you should really get a good creating, glutamine and multivitamin supplement.
