Muscle gains are hard to come by.
It takes hard work and dedication to increase muscle mass, and there’s no way around this.
But, there are several things that you should be doing in order to optimize your time in the gym and ensure that you’re building muscle as fast as possible.
If you want to build muscle quickly, these tips should be implemented as soon as possible.
Here we go…
Ok, ok, I get it. I’m biased towards the deadlift.
If you’re trying to gain muscle, and you’re not deadlifting, things are going to be a bit harder.
Nothing builds your back, forearms, hamstrings, and glutes simultaneously, better than the deadlift.
Not deadlifting causes your training to be inefficient; forcing you to do all kinds of other exercises to make up for the gains that deadlifting could have invoked.
Just deadlift. Make building muscle easier.
I harp on about recovery all too often, mainly because it is one of the most important aspects of consistent training progress.
Use your time outside of the gym wisely and get some rest. Sleep adequately, drink less often, and…
3) Eat like a beast
Eating ample calories is crucial to gaining muscle. You should know this by now.
But, don’t just focus on stuffing your face with anything you can find in the pantry.
Eat quality foods high in protein such as steak, chicken, eggs, turkey, milk, salmon, cottage cheese, natural peanut butter. All of these should be staples of your diet.
Also, learn how to cook. It’s much easier to gain muscle when you have recipes right in front of you.
I recommend Anabolic Cookbook. It’s an awesome assortment of recipes and meal plans that will assist you in gaining muscle quickly and easily.
Check it out here.
4) Shorten your workouts
More time training does not equate to more muscle.
Actually, most of the time, the opposite is true.
If you’re in the gym for longer than an hour and a half, including your warm-up, you need to make some adjustments to your training.
Read this post on ways to simplify your workouts.
Keep it short and intense. This will allow for better recovery and faster muscle gain.
5) Carb Backload
I’m a huge advocate of Carb Backloading.
It is a diet method in which you eat all of your carbohydrates for the day after you workout. You are often allowed to indulge in foods you wouldn’t normally eat; like pizza, pasta, ice cream, cookies, cake, etc. and still stay lean.
I love the freedom that this offers, and the muscle and strength gains that go along with this method.
I would highly recommend his book, as it is a comprehensive guide on the research and the organization of the diet, as well as the best ways to implement it depending on your situation.
Implementing Carb Backloading has done great things for my training, and I know it will do the same for you. You will experience great strength and muscle gains, while maintaining a low body fat.
If you’re interested in more info about Carb Backloading, click here.
Everyone is always looking for the quick fix, and while that’s not always possible, applying these tips will accelerate your muscle and strength gains.
The choice is yours.
As always, if you have any questions or comments about this post, drop a comment below or hit me up via my contact page at the top.
Also, feel free to add to the list by dropping a comment with your favorite muscle gaining tip.
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Keep working hard.