Things You'll Need:
- Money for groceries
- Weight training equipment
- Strong desire and motivation.
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Step 1
Get lean. If you want to gain muscle fast then you need to start out with a relatively low bodyfat percentage. Studies show that when leaner people gain weight they gain a higher percentage of muscle than their overweight counterparts.
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Step 2
Eating is your job. Proper nutrition is the #1 factor in gaining muscle fast. This means eating every 2-3 hours, and possibly even eating in the middle of the night if you wake up. These meals should be healthy however, or else you will gain more fat than muscle.
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Step 3
Train heavy and often. Proper strength training is the stimulus for building muscle. So the more often you can signal your body to start building muscle the faster it will happen. Don't go overboard with this though. Everyone has their own optimal training frequency, whether it be 2 times per week or 2 times per day.
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Step 4
Rest. It is necessary to balance all of your training with proper rest because this is when the muscles are repaired and hormones are restored. If you are serious about this then you need to get 8-9 hours of sleep per night and make sure you have a stringent sleep schedule. Naps are also useful. Remember the saying, "Why stand when you can sit? Why sit when you can lay?"
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Step 5
Supplements. This is the final step, and you should only worry about it once you have perfected all of the steps above. The most useful supplement will be a protein powder or meal replacement as these will help you stick to your nutrition plan of eating every 2-3 hours. Some other supplements to consider are multivitamins, creatine, and pre-workout energizers.
