5 Tips For Increasing Muscle Quickly
1 Eat enough protein
On a basic level, the more protein your body stores, the more your muscles can grow. This means that if you are looking to build more muscle mass, eating an adequate amount of protein is essential.
You need to build and store new proteins faster than your body breaks down old proteins, which is especially essential when you are trying to build muscle by training with weights and breaking down the muscle fibres that then need to be repaired.
As a general guide, make sure you eat about 2 grams of protein per kg of body weight when you are trying to add lean muscle mass.
2 Eat lots of meat
When you are after high-quality protein sources that are going to help you to build quality muscle, you can’t beat eating lots of meat – take your protein from sources such as chicken, turkey, eggs, milk, beef and cottage cheese.
3 Eat more calories
If you have tried to pack on muscle before and failed, chances are you are simply not eating enough – so you need to be sure to consume more calories by eating more food more often. Aim to spread your calorie intake over 6 smaller meals a day,
To calculate how many calories you need to be consuming each day, multiply your bodyweight in lbs by about 17, and aim to eat at least that number of calories each and every day to enable you to pack on quality muscle.
4 Work the big compound muscle groups
In order to pack on muscle mass as quickly as possible, you should concentrate on training with the big compound movements that work the largest number of big muscle groups all at once – think exercises such as squats, bench press, lateral pull downs and rows, deadlifts, dips and military presses.
These will help to build more mass by enabling you to lift heavier weights that work more muscles at once and create more power, size and strength. You can also rest for longer in between sets (about 60 secs), in order to increase the amount of weight that you can lift in the next set for added power, size and strength.
5 Don’t overtrain
If you want to pack on quality muscle, you need to ensure that you are giving your body adequate time to rest and grow between workouts, and that means not training too frequently or for too long per session. Be sure to train only 3 or 4 times a week, and for no more than about 1 hour per session.