Gain Muscle Fast

If you're looking for fast muscles gain, these 5 tips will help you get started on the right track.

1. Consume enough calories to gain muscle. Even the greatest training program won't add mass without adequate nutrients to build muscle. Record everything you eat for 3-5 days. Calculate the average amount of calories consumed each day. Each week, add 500 calories to that number until you start gaining weight. This intake should be spread out over 4-6 meals.

3. Squats, deadlift, bench press, overhead press, and rows. These are the compound movements that will add mass to your frame. Work these hard and you'll gain muscle fast. Prioritize these exercises, and then add your arm, ab, and calf exercises. Speaking of arms, build your triceps with close grip bench presses.

4. Get your rest if you want fast muscles gain. Muscle building takes place while resting, not while working out. Train about 4 days a week and gauge progress from there. Three days may be even better for some trainees.

5. Don't rely on supplements for gaining muscle. There are good supplements out there but they should take a back seat to adequate nutrition, hard training, and proper rest. Supplements that I recommend are protein powders, creatine, multivitamins, fish oil, and joint supplements, if necessary.

6. Focus on one goal. If your goal is building muscle, focus on that. Forget about trying to get ripped and huge at the same time. Each goal requires different nutritional strategies and doing both will slow down your muscle building efforts.