How To Grow Muscle Mass Fast With Training, Nutrition & Supplements

how to grow muscle mass

Do you want to grow muscle mass and increase your strength quickly and effectively in order to perform better in a sport?

Or do you want to become a well built bodybuilder and compete in physique competition, or do you just want to look good and be proud of your body with your shirt off at the beach?

Regardless of why you want to pack on muscle mass, read this article and you’ll have a better understanding of how to grow muscle mass safely and effectively through effective diet, weight training and supplementation.

To pack on muscle mass and strength fast, you have to arm yourself with the proper knowledge about muscle building nutrition along with effective training.

Quite simply, without effective training and diet in place, you will not be able to grow muscle mass and increase your strength – no matter what you do.

The best way to gain muscle mass fast is to concentrate on eating a high-protein and balanced diet as well as to follow a well planned weight training routine, and if you choose too, take supplements to give your muscle gains a slight boost.

And most importantly, you’ll need to have plenty of determination and the ability to maintain your eating and training habits consistently in order to make optimal gains in muscle size and strength, from week to week and month to month.

Below, I’ve listed three critical factors that will help you grow muscle mass fast.

Let’s start with muscle building diet/nutrition;

1) The Right Diet and Nutrition Plan. In order to get bigger and increase the size of your muscles, you’ll want to increase your intake of complex carbohydrates and lean protein in your diet. Proteins are made up of amino acids which are building blocks of muscle tissue.

The overall development of human cells and tissue growth is completely dependent upon the right intake of protein rich foods eaten every 3 to 4 hours throughout the day.

Here are some foods that contain plenty of protein and amino acids needed to promote muscle tissue growth;

•low-fat milk and cottage cheese

To grow muscle mass effectively, you also need to include plenty of foods that are high in complex and starchy carbohydrates in order to have energy for intense workouts. Focus on eating foods such as:

•brown rice
•pinto beans
•multigrain bread

Try to avoid eating too many foods containing simple carbohydrates because they usually do not provide any nutrients that your body needs for good health and muscle building.

Simple carb loaded foods such as candy, table sugar, white pasta, cake, corn syrup, etc. should all be avoided if you want to build lean muscles faster while staying healthy.

2) Proper Weight Training. If you want to gain muscle mass quickly, then you will need to follow a proper and structured weight training routine on a consistent, weekly basis.

High intensity workouts should be combined with proper resistance training and a small amount of cardiovascular exercise for heart health.

Perform compound exercises in every workout and stay away form using machines and isolation exercises in order to grow muscle mass faster.

To put maximum stress on your muscles and to inflict the most damage to muscle tissue, you should be performing the following exercises in your weight training routine:

•bench press
•dumbbell shoulder presses
•barbell curls
•bent-over rows

All of these exercises are the “bread and butter” of a properly structured muscle building weight training routine and will help you grow muscle mass as fast as possible.

Follow a weight training plan that includes all of the above exercises in a step by step manner. Focus on increasing your sets and repetitions on each exercise every week while still maintaining good form on every exercise.

3) Proper Supplementation. Now that you know what goes into constructing a proper and effective weight training and nutrition plan, you can start incorporating a few supplements into your routine to further boost your muscle gains.

Here are a few supplements that I recommend you take once you have your training and nutrition routine dialed-in;

Whey protein powder
Creatine monohydrate
Meal replacement powder
Weight gain powder
•Daily multivitamin/mineral

Whey protein is a highly absorbable supplement that’s quickly and easily digested by your muscles. A weight gain powder and meal replacement powder will also contain whey protein as well as extra of calories, fats and carbohydrates which are all necessary in order to grow muscle mass.

Creatine monohydrate has been studied and is safe and effective at increasing muscle strength and size by increasing your body’s production of ATP, which is basically your muscle cells primary energy source during exercise.

A daily multivitamin/mineral supplement will help you replenish all of the nutrients that your body tends to lose through sweat during intense weight training and it will help keep your immune system functioning properly for optimal health and well being.

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