If you understand the fundamentals, then it would be quite easy for you to gain muscles quickly.
- You should start up with eating a lot.
Do consume 3 grams of protein per body weight.
You should eat at around 8-10 small meals a day.
The logic of consuming spread out frequent small meals is such that your body has constant energy maintenance where there is a constant glucose level in your blood system to enable you to carry out activity.
Now if you are gaining fat, reduce the amount of calories.
But without proper intake of carbohydrates and proteins, it will be impossible for you to gain muscles quickly.
Therefore choose carbohydrates and proteins that are low in glycemic index, when you do this you can have a more balanced approach in building up your muscles.
- In order to gain muscle mass quickly, put on a number of core lifts, which includes bench press, squats, dead lifts are some quick exercises that you can do which are highly effective.
Doing these will result in gaining a stunning muscle mass in a very short period of time.
Work out for as many days possible in a week.
The key is in being consistent and vary your exercises so that your muscles are always kept on their toes to perform better.
- You may want to inculcate resistance training which I had been advocating for and you will see in many of my recent articles as it enables you to achieve maximal leverage with minimal time.
With regards to muscle training, resistance training is something that you want to explore.
Resistance training in my definition is to take your weights slowly.
Meaning if you are doing many reps for say bicep curls.
What you can do is to slow that lifting motion and to hold it there for 5 seconds.
By doing that you will experience that your muscles may actually be shaking as it is really burning.
This will greatly reduce your training time and it is effective because it assist in building up your muscles during the recovery phase.
- Last but not the least is sleep! You will be stunned to find out that how your muscles will develop if you have sound and enough sleep.
So just relax! The unspoken Science about having enough sleep is that during sleep, you not only get to rest but your body is repairing itself to function better.
Aim to sleep better if you are having workload tight up at your neck.