Whether you are an obese person or a skinny hardgainer, you are on this site to learn the fastest way to build muscle. Bear in mind that there are indeed fast methods to gaining muscle mass but fast does not mean easy. In fact, methods taught here require a lot of hard work and discipline over a set period of time to see good results. By fast, we simply mean more efficient and effective. This article is designed to give you a broad overview of the fastest way to build muscle.
1. Get a gym workout schedule
The first step to learning the fastest way to build muscle will be to understand the few main technical aspects of any good muscle gain program. Firstly, you need to develop a good workout plan at the gym. If you’re already experienced in this, at least to the extent that you can achieve good form on most weightlifting techniques, you need to focus on the right techniques and system so you can maximise your gains.
In the event that you are a beginner or know little about gym workouts, it is advisable to pick up training program guides and get a trainer or experienced friend to spot you in the gym. It is very dangerous to just read a few articles and go weightlifting as a lot of severe injuries (especially to the back) occur this way. Having a good workout plan at the gym also requires you to adhere to your schedule the best you can. I find that 3 times a week work best for skinny hardgainers like me as I seem to recover fast (about 48 hrs) between workout days, which is said to be a trait of high metabolism. This is actually an advantage because after 2 days your body is ready to go again and therefore your training load progresses faster through shorter recovery-workout cycles.
If you need a good and easy to follow workout plan I recommend you check out this guide. It’s great for beginners and is very streamlined.
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2. Fix up a good diet plan that works
After getting a good muscle training program you need to plan your diet well. In fact, gaining lean muscle mass fast is 70% dependant on your dieting and 30% on your training schemes. Apart from correct food selection, having a good dietary timing helps greatly in anabolic metabolism which builds up your muscle mass.
A good way to start developing a diet streamlined for building muscles and losing fat is to first understand different food types. Contrary to the popular understanding of “eating healthy”, gaining muscle mass requires a different perspective of food and “healthiness”. For example, many health enthusiasts advocate taking less than 4 egg yolks per week. Well did you know that I take about 5-6 eggs with yolks PER DAY; yet the last time I went for a health check-up the doctor said my cholesterol levels are healthier than most! And this is because I know my workout largely compensates for the high cholesterol intake and that cholesterol is an important source of testosterone.
You need to know when to eat proteins and what types of proteins. You also need to know what carbohydrates or fats you should be consuming and the appropriate times to take a larger or smaller serving. Don’t worry if all these sounds too technical, the specific section articles will help to explain them in more detail.
3. The need for supplements
An often discussed subject in muscle mass gaining is the impact of supplements. I am aware that many training guides recommend several different types of supplements to boost your training performance and muscle gains but from personal experience it does not seem to be of extreme importance to my own training.
The most important dietary supplement for me would be fish oils (omega 3) which I admit was indispensable because of my high cholesterol intake. Aside from that, the other commonly suggested amino acid supplements like glutamine and weight gain powders made little, if any differences for a hardgainer like me. I would suggest just taking fish oils alone for a start as it will save you tons of money.
4. Tracking your workout and muscle gain progress
Another important element of a good muscle gain plan is tracking and monitoring your gains and training so you have a good view of your progress. It is easy to lose track of your training if you do not incorporate this into your muscle building workout plan. The most important thing in gaining muscle fast is to be systematic and this will start you on the right track. There are actually several advanced programs that aid you and you opt for those if you like automated, graphical representations. However, I personally find simple Excel spreadsheets just as good.
Monitor your progress carefully. Take note of your weight training increment and body fat percentage as well as weight. These will reflect your progress and allow you to keep improving.
Now that you have understood the cornerstones of any good muscle mass gain program: Workout plan, Diet plan, Supplements and Progress tracking, take the first step by planning your own gym training regime.
Again, if you want something that is effective and can get you started up quickly, check out the following guide on the fastest way to build muscle.
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