Gain Muscle Mass

If you want to build muscle as fast as possible this article will tell you how to do that. Obviously your training is of first importance in this regard, but there are other factors that are just as important. And if you don't get these right you will not gain as well as you otherwise might; or you might not even gain at all. So to gain muscle mass in the most effective way, just follow these three steps...

1. Lift Heavy Things

To build muscle you need to lift weights. And the big compound lifts build muscle much more effectively than the small isolation exercises. So focus your attention on lifts like squats, deadlifts, bench press, overhead press, bent-over row, pull-ups, parallel bar dips etc.

You also need to lift heavy on these lifts. Don't do light sets of 12 - 15 reps or more. That won't build muscle as well as sets of 5 - 8 reps will.

And you need to increase the weights you are using over time. So if you are targeting three sets of 8 reps, increase the weight a  little when you reach that target.

2. Eat Lots Of Food

Gaining muscle usually will mean gaining weight. So you need to eat at a calorie excess in order to accomplish this. Exactly now much will depend on your current body composition however. If you are very overweight you'll need to focus on reducing your body fat levels first, so in this case you won't need a calorie excess. But if you are lean and thin you will need to eat a lot of food.

Obviously the quality of your food matters though. You won't build a great physique by eating fries, pizzas, cake and ice cream. Instead eat mostly natural whole foods such as meat, fish and eggs (for protein), whole grains, potatoes and sweet potatoes (for carbohydrates), plenty of fruit and vegetables, as well as some dairy are all good.

3. Ensure Proper Recovery

Muscle growth occurs whilst resting; not whilst training. So make sure you get at least 8 hours sleep per night and take a nap in the afternoon if you  can as well. And don't over exert yourself with other activities either.

Some cardio can be beneficial, but don't overdo this. And try to limit stress in your life as well. Or if you can't, learn to manage it well. Relaxing music and meditation can help a lot.

So that's it. Follow these three simple steps and you will find you'll be able to gain muscle mass without any problem. Best of luck.