If you're a skinny guy looking to gain muscle mass fast then there are a few things you must do to supercharge your muscle building powers. Here are my 7 top tips to pack on rock hard muscle mass and build a great body, without becoming a gym rat.
1/ Progressive Overload
This is the real secret to gaining muscle mass fast and building a great rock-hard strong body. In short, you must be increasing your weight training regime progressively, increasing the load that you lift as you progress in your workouts. Your muscles respond to stimulation and adapt and grow to suit the increase in load. If the pressure stays the same they will not develop further...why should they? Increase the load and they will respond; that much is certain.
To gain muscle mass fast the ideal number of reps to aim for is between 8 and 12, with the number of sets around 1-3. If you're doing more than this then your weights are too light; if you're doing less then they're probably too heavy and you're not reaping the full benefit of muscle stimulation and intensity.
2/ Eat, Eat, Eat...And Then Eat Some More!
Apart from actually getting into a gym and lifting some weights, diet is the single biggest reason folks struggle to gain muscle mass fast. If you don't eat enough you can't expect any serious growth, period. Plenty of protein, the building blocks of muscle mass, is critical to success in your muscle gain efforts. Ideally you should consume at least 3,000 calories per day, split between 5-6 meals, consisting of 40% carbs, 25% proteins, and 25% good fats. The good fats will help to increase the levels of anabolic hormones in your body, encouraging fast muscle gain.
3/ Understanding Your Hormone Levels
Most folks looking for how to gain muscle mass fast neglect to understand the role their hormones play on their body's ability to grow muscle and grow it fast.
Broadly speaking, we can split the hormones into two groups - anabolic and catabolic.
Anabolic hormones (in the form of Testosterone, Growth Hormone, and Insulin Growth Factors [IGF]) help our muscles to grow, while catabolic hormones (Cortisol, Progesterone, and Adrenaline) contribute to the breakdown of muscle protein, to be used for glucose (energy) synthesis. So in other words, too many catabolic hormones can actually be detrimental to our attempts to gain muscle mass fast, as they can end up undoing our hard work.
How to naturally reduce catabolic hormone levels
a) Avoid stress as much as possible in your life - stress produces adrenaline which is a catabolic hormone.
b) Get appropriate rest and sleep between workouts to reduce Cortisol levels
c) Consume a higher protein diet to reduce Cortisol levels
4/ Sleep Like A Baby
Sleep is highly underestimated in its importance to gaining muscle mass fast and building a great body. Lack of sleep deprives your body of the time it needs to recuperate and rebuild your muscles, and increases Cortisol levels in your body as mentioned above. Cortisol is essential as a survival mechanism in our bodies but public enemy number one when trying to gain muscle mass fast. Anabolic Growth hormones begin being produced 30-45 minutes after you fall asleep, but reach their highest levels when you're in deep sleep. Your metabolic rate also slows while you're asleep along with an increased flow of blood to your muscles, which is an often-neglected factor in your quest to gain muscle mass fast.
5/ Drink Lots of Water
Water is life's most important resource, nothing can survive without it...and your muscles are no different. When trying to gain muscle mass fast, you should be consuming at least 3-4 litres of water per day, or more depending on your circumstances, how much you train and the outside environment (you should be drinking more in the summer than in the winter). Water will help your body flush out the toxins and keep your kidneys healthy as they'll produce more waste from the increase in protein in your diet to gain muscle mass. It will also keep your muscles hydrated - a dehydrated muscle will not grow, much like a plant or any other living organism.
6/ Avoid Too Much Cardio
Cardio is super for losing fat and getting the "ripped" look later on, but it's not great when trying to gain muscle mass fast, as it can increase the cortisol levels in your body and begin to break down the muscle mass that you've been working hard to build. When done in moderation it's fine, like a short cardio session immediately after your weight training workout, or a short High Intensity Interval Training (H.I.I.T) session. This will minimise the levels of cortisol, and should help to burn off any excess body fat helping you to gain lean muscle mass fast.
7/ Keep Your Workouts Short
This may sound counter-intuitive to gain muscle mass fast, but seriously it makes a huge difference. If you're working out for too long you're probably not performing it at the right level of intensity or you're doing too much and tiring your muscles out.
So how long should you be working out for?
Your workouts should take no longer than 45 minutes, and you should approach them with a get in, get out attitude. This is good news as it means you can perform your workouts during your lunchtimes, so now there's no excuse! Go and build that muscle mass fast! :)
Finding the right ectomorph workouts is imperative if you want to gain muscle mass fast. See how "Skinny Vinny" overcame his horrible genes and packed on over 41 pounds of rock hard muscle in 6 months ==> Gain Muscle Mass Fast
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